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Category: Paleo Diet


  • 10 Delicious DIY Salad Dressings

    Post From https://www.marksdailyapple.com/10-delicious-diy-salad-dressings/

    (This post is an update to an earlier post version.)

    A Big-Ass Salad, as you know, is a perfect main meal of the day. However, with a little creativity there’s no limit to how (or when) you can enjoy your favorite combination of vegetables, greens and more. While Primal Kitchen® now offers a literal rainbow of 11 ready-made dressings and marinades that are all natural, whole-food, and fully Primal choices (including vegan and Whole30®-approved options), there’s always room for DIY creativity to fit your favorite salad varieties. Check out these 10 Primal-worthy ideas—and share your own in the comment section. Enjoy!

    1. Raspberry Vinaigrette

    This salad dressing is a summer classic. It’s tasty and refreshing—especially when paired with a salad of mixed baby greens, feta cheese and toasted walnuts.


    • 1 cup of fresh or frozen (defrosted) raspberries
    • 1/3 cup of Primal Kitchen® Extra Virgin Avocado Oil
    • 2 Tbsp white wine
    • 1/2 packet of stevia or monkfruit (or equivalent of other natural, low-carb sweetener)
    • 1 Tbsp fresh mint leaves, finely chopped
    • 1/2 teaspoon of sea salt
    • Black pepper, to taste


    Finely chop mint leaves or shred in food processor. Set aside.

    Puree fresh or defrosted raspberries in food processor until smooth. Pour into a mason jar or other container with a tight lid.

    Mix raspberry puree with extra virgin avocado oil and white wine. Add sea salt, black pepper, sweetener and shredded mint leaves. Close the jar or container tightly, and shake to combine.

    Serve immediately over salad and enjoy!

    2. Citrus Vinaigrette

    Liven up a regular salad with this crisp and refreshing summer-inspired salad dressing.


    • 1/2 cup Primal Kitchen Extra Virgin Avocado Oil
    • 1 Tbsp fresh squeezed orange juice
    • 1 Tbsp fresh squeezed grapefruit juice
    • 1 Tbsp fresh lime juice
    • 1 Tbsp fresh lemon juice
    • 2 Tbsp chopped walnuts
    • Salt and pepper to taste

    Again, in a large mason jar or container with a tight lid, combine the orange juice, grapefruit juice, lime juice, and lemon juice. Drizzle in the avocado oil while whisking vigorously with fork. Once mixed, add the walnuts and stir. Season with salt and pepper to taste.

    3. Dill Vinaigrette

    This salad dressing is so tasty, you’ll want to double the recipe so that you can have it again when dinner time rolls around!


    In a blender or food processor (low setting), combine the oil, vinegar, dill weed, onion powder, garlic powder, and dry mustard. Blend until smooth. Add salt and pepper to taste. Cover and refrigerate until chilled.

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    4. Balsamic Vinaigrette

    Although this makes a great, simple salad dressing, it’s equally delicious as a marinade for meat or drizzle on steamed vegetables.


    In a mason jar or other container with a tight lid, combine all the ingredients. Shake until all ingredients are combined. Refrigerate until ready to serve.

    5. Basil Vinaigrette

    Delicious year round, this salad is especially tasty when paired with an Italian-themed salad laden with fresh mozzarella and ripe tomatoes.


    In a bowl, whisk together the avocado oil, wine or vinegar, basil, and garlic. Refrigerate until ready to serve.

    6. Parsley Dressing

    Try this flavorful dressing on a salad of mixed greens or other mild-flavored salad combination.


    In a bowl, combine the avocado oil, lemon juice and onion powder. Once combined, add in the chopped parsley, mix thoroughly with a whisk and serve.

    7. Lemon Caesar Dressing

    Try this citrus-infused spin on the popular salad dressing option.


    In a bowl, whisk all ingredients except oil and sour cream. Once combined, slowly add oil, whisking constantly until smooth (if you stop, the dressing could break). Once combined, whisk in sour cream until smooth and creamy. Refrigerate until ready to serve.

    8. Asian Dressing

    Add a taste of the orient (without the added sugar) with this tangy Asian-inspired dressing.


    • 1/3 cup Primal Kitchen Extra Virgin Avocado Oil
    • 3 Tbsp sesame oil
    • 1/4 cup fresh orange juice
    • 1 Tbsp white vinegar
    • 2 Tbsp sesame seeds
    • 2 tsp Asian mustard (should be easily found in the ethnic food aisle of your local grocery store)
    • 1/4 tsp kosher salt
    • 1 medium garlic cloves, minced

    In a bowl, whisk together orange juice, vinegar, sesame seeds, mustard, sugar, salt, and garlic. Once combined, slowly whisk in sesame oil.

    9. Ginger-Asian Dressing

    A second spin on the Asian dressing theme, this dressing is delicious on salads as well as steamed or grilled veggies.


    • 1 carrot, fresh, peeled and finely shredded
    • 1/2 cup Primal Kitchen Extra Virgin Avocado Oil
    • 1 Tbsp white wine vinegar
    • 1 Tbsp cider vinegar
    • 1 tsp coconut aminos
    • 2 Tbsp sesame oil
    • 1 Tbsp minced onion
    • 1 tsp hot mustard
    • 1/2 tsp fresh ginger root, grated

    Combine all ingredients in a blender or food processor. Blend until smooth.

    10. French Style Dressing

    Looking for a way to get the kids to eat their greens? This tasty recipe is sure to wow them.


    • 1/3 cup Primal Kitchen Extra Virgin Avocado Oil
    • 2 Tbsp red or white wine vinegar
    • 1/2 tsp dry mustard
    • 1 tsp unsalted tomato paste
    • 2 tsp water
    • 1/2 tsp fresh minced onion
    • 1/2 tsp sea salt
    • 1/4 tsp ground white pepper

    In a large mason jar or other container with a tight lid, combine all ingredients, shake it up and serve.

    Thanks for stopping in today, everyone. Which dressing looks like something you’d try? Any DIY recipes you’d like to share? We’d love to hear from you on the comment board. Have a great end to the week.

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  • Creamy Cucumber And Chive Salad

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  • 31 Paleo Muffins That Ditch The Gluten and Dairy

    Post From http://feedproxy.google.com/~r/PaleoPlan/~3/ARWVgvKzwD4/


    Part snack, part dessert – muffins are the perfect blend between bread and cupcakes. For a Paleo twist on these tasty treats, we’ve put together our favorite gluten-free and dairy-free recipes.

    These Paleo muffins are fluffy, satisfying, and in some cases, savory. The usual refined sugars and grains are swapped with nourishing ingredients like fresh bananas, berries, and even avocado! Grab them in the morning as an on-the-go breakfast or as a mid-afternoon pick-me-up.

    Orange Cardamom Keto Muffins


    Even keto eaters can enjoy the fluffy comfort of this zesty muffin.

    Recipe: PaleoHacks | Orange Cardamom Keto Muffins

    Carrot Banana Muffins


    Carrots and bananas together provide a high level of sweetness without the refined sugar hit. These muffins are a kid-favorite treat.

    Recipe: PaleoPlan | Carrot Banana Muffins

    Paleo Chocolate Cherry Muffins


    Who needs cake when you have chocolate cherry muffins?

    Recipe: Perchance to Cook | Paleo Chocolate Cherry Muffins

    “Cheesy” Broccoli Breakfast Muffins


    Step aside eggs and toast – these Paleo muffins are breakfast on the go.

    Recipe: PaleoHacks | “Cheesy” Broccoli Breakfast Muffins

    Paleo Carrot Cake Muffins


    Don’t slave over a three-layer cake when you can bake these divine (and easy) grain-free muffins.

    Recipe: Mama Knows Gluten Free | Paleo Carrot Cake Muffins

    Paleo Chocolate Chip Muffins


    These chocolate chip muffins make cookies look like hard work.

    Recipe: Gluten Free Palate | Paleo Chocolate Chip Muffins

    Apple Butter Muffins with Coconut Butter Frosting


    You don’t have to wait until the fall to enjoy these muffins that are bursting with creamy, apple butter goodness.

    Recipe: PaleoHacks | Apple Butter Muffins with Coconut Butter Frosting

    Paleo Pumpkin Muffins


    Pumpkin is the perfect baking ingredient because the final result is moist, gooey perfection without a bland bite in sight.

    Recipe: PaleoPlan | Paleo Pumpkin Muffins

    Paleo Breakfast Muffins


    Don’t slave over your morning meal: batch cook these muffins instead!

    Recipe: Jay’s Baking Me Crazy | Paleo Breakfast Muffins

    Coconut Flour Cornbread Muffins


    Corn might not be Paleo, but you can have your bread and eat it, too, with these fabulous taste-alike coconut flour muffins.

    Recipe: PaleoHacks | Coconut Flour Cornbread Muffins

    Paleo Blueberry Muffins


    One of the classic staples of childhood and happiness, blueberry muffins deserve a place at everyone’s table – even when you’re gluten- and dairy-free.

    Recipe: Wholesome Yum | Paleo Blueberry Muffins

    Lemon Poppy Seed Muffins


    These zesty muffins are the perfect complement to your afternoon coffee.

    Recipe: Paleo Running Momma | Lemon Poppy Seed Muffins

    Apple Cinnamon Muffins


    These warm and spicy muffins have no sweeteners at all, perfect for your sugar detox treat.

    Recipe: PaleoPlan | Apple Cinnamon Muffins

    Chocolate Avocado Blueberry Muffins


    If you don’t think chocolate and avocado bake well together, then you haven’t tried these dense and ultra-smooth muffins.

    Recipe: PaleoHacks | Chocolate Avocado Blueberry Muffins

    Paleo Pecan Pie Muffins


    All the classic flavors, individually wrapped.

    Recipe: Golden Barrel | Paleo Pecan Pie Muffins

    Carrot Ginger Muffins


    Warm and spicy, these carrot ginger muffins are a powerhouse of anti-inflammatory goodness.

    Recipe: Savory Lotus | Carrot Ginger Muffins

    Turmeric Coconut Flour Muffins


    These anti-inflammatory turmeric muffins are perfect for breakfast or snacking.

    Recipe: PaleoHacks | Turmeric Coconut Flour Muffins

    Double Dark Chocolate Muffins


    If this isn’t chocolate cake in a muffin wrapper, we aren’t sure what is.

    Recipe: PaleoPlan | Double Dark Chocolate Muffins

    Paleo Banana Nut Muffins


    These are every bit as good as your grandma’s classic recipe.

    Recipe: Bakerita | Paleo Banana Nut Muffins

    AIP Blueberry Muffins


    AIP eaters don’t have to miss the muffin party with these juicy blueberry treats.

    Recipe: Cook It Up Paleo | AIP Blueberry Muffins

    Piña Colada Muffins


    It’s five o’clock somewhere with these beachy little cakes.

    Recipe: PaleoHacks | Piña Colada Muffins

    Raspberry Almond Muffins


    Raspberries are low in carbs and high in antioxidants, making these an excellent nutrient boost!

    Recipe: PaleoPlan | Raspberry Almond Muffins

    Lemon Berry Coconut Flour Muffins


    All the flavor with just a little of the carbs.

    Recipe: My Heart Beets | Lemon Berry Coconut Flour Muffins

    Paleo Orange Raspberry Muffins


    Your non-Paleo friends will swear these couldn’t possibly be gluten-free.

    Recipe: Thriving on Paleo | Paleo Orange Raspberry Muffins

    Paleo Apple Cherry Muffins


    Packed with antioxidants and fiber, these apple cherry muffins will become a quick classic.

    Recipe: PaleoHacks | Paleo Apple Cherry Muffins

    Chocolate Coconut Banana Muffins


    Sweeten your day with these rich, chocolatey muffins that could oust any dessert.

    Recipe: PaleoPlan | Chocolate Coconut Banana Muffins

    Paleo Butternut Squash Muffins


    Squash in muffins? Step aside pumpkin, there’s a new baking favorite in town!

    Recipe: Paleo Kitchness | Paleo Butternut Squash Muffins

    Egg-Free, Grain-Free Pumpkin Zucchini Muffins


    Even if you can’t have eggs, you can still enjoy a perfect muffin.

    Recipe: PaleoPlan | Egg-Free, Grain-Free Pumpkin Zucchini Muffins

    Paleo Strawberry Muffins


    You’ll forget about shortcake after you’ve tried these perfect strawberry muffins.

    Recipe: The Roasted Root | Paleo Strawberry Muffins

    Chocolate Chip Zucchini Muffins


    Turns out vegetables and chocolate chips can coexist.

    Recipe: PaleoHacks | Chocolate Chip Zucchini Muffins

    Omelet Muffins


    Muffins can win the savory test too, especially when they double as the world’s easiest breakfast-on-the-go.

    Recipe: PaleoPlan | Omelet Muffins


    (You’ll Also Love: 33 Amazing AIP Recipes – Paleo + Nourishing)

    The post 31 Paleo Muffins That Ditch The Gluten and Dairy appeared first on PaleoPlan.

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  • It Felt Like a Rebirth Into Living

    Post From https://www.marksdailyapple.com/it-felt-like-a-rebirth-into-living/

    It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

    It all began back in March of 2011 when I stepped on the scale for my semi-annual military weigh-in. The scale menacingly peaked at 195 pounds, which seemed outrageous to me. Over the next few days I couldn’t shake a feeling of self-diminishment. I mean, here I was, fresh off of completing the Miami Marathon which had been preceded by 18 weeks of focused training and I had GAINED weight?! I was incredulous! I tried to rationalize it away by telling myself that the scale was likely off, or that my running shorts and socks probably added a couple of pounds. But honestly, when I looked in the mirror, I couldn’t see the guy who ran cross country and weighed 165 pounds back in high school and college. Heck, I couldn’t even see the “healthy” guy I thought I was 10 pounds ago. I was burdened by the feeling that my 30-pound weight gain was the start of an inevitable decent into outright obesity.

    Days later, some of my office mates began talking about how their Crossfit gym was doing a Paleo diet challenge. As a self identified runner I was cynical on Crossfit, and as a Crossfit cynic I was even more contemptuous about what I viewed as a Crossfit diet. On and on they went, over the course of the next few weeks talking about the food they were eating, the weight they were losing, and how good they felt. Like a religious skeptic I finally decided to research what they were doing with food, if only to prove it wrong. So I bought The Paleo Diet by Loren Cordain.

    I’m an impatient person though, and so while waiting for the book to arrive I started Google searching “paleo” and stumbled across Mark’s Daily Apple. I think the first post I read was The Definitive Guide to Grains, and I was hooked. I began to consume the past blog posts like a ravenous animal, reading every Definitive Guide, checking all the hyperlinked references, and taking notes. The blog posts, especially the ones about sugar, carbs, vegetable oils, and grains were describing symptoms that I didn’t even realize I had. I assumed that weight gain, joint inflammation, constipation, frequent sickness, lack of energy, and trouble focusing were a normal part of the human condition for someone close to entering their 30s. I mean, after all, that’s what my doctor had told me at my previous annual physical.

    So I went for it, and just jumped into the proverbial pool head first from the 10-meter platform. I followed Mark’s weekly health challenge to clean out the pantry from a post I found from way back on 12 February 2007, yes I still remember that simple blog post. I emptied out all the soda (my normal post marathon training workout recovery drink), ditched the bagels (daily breakfast), threw away the loaves of bread (lunch time sandwiches), trashed the chips and cookies (lunch sides and pre workout snack), deep-sixed the instant pasta sides and frozen garlic bread (normal dinner side dish), disposed of all the…oh wait, did I mention my wife was 8 months pregnant for the first time? Yeah so I ended up going back out to the store and buying sodas, bagels, bread, chips, cookies, pasta, and some ice cream to feed the standard American diet pregnancy cravings. Suffice it to say that she had no interest in starting some “fad diet” in the home stretch of bearing our first child. So we had an honest discussion about it and agreed that I would eat 100% Primal for 4 weeks but she would stay conventional for breakfast and lunch. She would join me in a Primal meal at dinner time provided I cooked it.

    Those 4 weeks felt like a rebirth into LIVING.

    I shed 15 pounds effortlessly while cooking meals from The Paleo Diet book and from recipes on Mark’s Daily Apple. Many of the previously mentioned symptoms improved quickly and some went away completely in those 4 short weeks. I also started to embrace Mark’s emphasis on intuitively understanding my body and observed, for example, that eliminating salt (as advised in The Paleo Diet book) gives me bad charley horses at night. That intuition of the positive and negative effects on my body has been huge over the years as I continue to experiment with slight alterations to my eating and lifestyle.

    After those 4 weeks I never looked back. I ditched the chronic cardio and turned my new found diet into a lifestyle. While I was the Primal fanatic, I like to jokingly refer to my wife as a slow adopter. My gateway to a Primal lifestyle was a desire to lose some weight, something she has never struggled with. She started to come around, however, after seeing the myriad additional benefits. Among other things, her chronic digestive issues have been largely corrected through experimentation with eliminating dairy and supplementing probiotics.

    Fast forwarding the story to a year ago, my wife’s mom was diagnosed with advanced bile duct cancer. Her body rapidly withered away and she passed in only a few weeks’ time. Part of our cathartic release involved reading every book we could find on the interrelated topics of cancer, metabolism, and lifestyle. We decided to take our Primal lifestyle to the next level by eliminating toxins in our home, improving our sleep, experimenting with Ketosis, eating the highest quality nutrient dense foods we can find, and getting more serious about fitness (I even do Crossfit now – from skeptic to convert!). Each of these has had lasting and noticeable positive impacts on our lives.

    Our family of five is now fully Primal and loving it. We both feel like this lifestyle provides its own feedback mechanism. Whenever we partake in the standard American diet, whether at a dinner party or visiting friends and family, our bodies remind us of why we rejected it in favor of a Primal lifestyle!

    Lastly I want to talk briefly about kids and encourage other Primal parents out there. Our three kids (7, 5, and 1) very rarely eat sandwiches, have had cereal maybe three or four times, and have never tasted soda. They love eating unwashed carrots straight out of the garden and liverwurst fried up in grass-fed butter. I say this not to brag, but to embolden parents who are worried about enforcing this lifestyle on their children as some of my peers have lamented. My personal observation is that kids raised on the tastes of real foods crave the genuine and unadulterated flavor of things like eggs, purple sweet potato, and dry roasted nuts. Yes, they still desire processed junk, but out of its novelty not out of sugar addiction, and they will readily eat whatever Primal offering is put before them.

    For anyone struggling to transition kids from a standard American diet to Primal there is hope as well. Our family has seen the benefits with the foster children that we care for. On the first morning with our first foster child, a 4-year-old boy, I asked him what he wanted for breakfast. Without skipping a beat, he un-ironically demanded “Coke and a snickers.” We compromised on a smoothie with lots of ripe banana. Over time, with steady work and gentleness, we transitioned him from his normal candy and pizza to steak and buttered broccoli. His health improved DRAMATICALLY. We’ve since repeated that amazing reversal with another little 3-year-old boy who arrived in our home overweight, suffering from sleep apnea, full of cavities, and chronically sick. As we slowly reduced their sugar intake, we saw remarkable improvements in the physical and emotional health of these precious children. In the end, the difficulty of transitioning them off the garbage was absolutely worth the benefits.

    Thanks to Mark, WorkerBees, and all leaders in the Paleo/Primal community who have mentored me from afar, I’m forever grateful!

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