When we hear of a new “diet”, our ears tend to perk up and curiosity sets in. 

Considering that an estimated 45 million Americans go on a diet each year, it’s no wonder that this topic is always trending. 

And if you’re like many of us, you may have tried different diets in the past with little to no luck or you just got plain sick of them. Certain health factors may have even stopped you from trying them. 

The fact is, some diets suit our lifestyles and health factors while others don’t.

That’s why it’s important to learn as much as you can about any diet you may be considering, and take into account your unique set of circumstances before committing. And, if you have health concerns, it’s important to check with a medical provider or dietician to make sure the diet is right for you.

The Paleo Diet

One of the most popular diets these days is the paleo diet or “caveman” diet. And while you’ve probably heard of it, you may be wondering what it’s all about. You may even have asked yourself:

‍What exactly is the paleo diet? What are you allowed to eat?

‍What are the risks? And, are there any health risks or benefits to it?

To help you get a better sense of what it’s all about, we’re going to dive into these questions.

Keep reading to learn more!

What is the Paleo Diet?

The paleolithic diet (paleo diet) is a diet that's supposed to copy the way our ancestors ate during the Paleolithic era. 

This era dates back more than 2 million years ago when our ancestors were hunters and gatherers.

Advocates of the paleo diet say we should eat foods that our ancestors ate during this time because our anatomy and genetics have not changed despite the relatively recent agricultural revolution. 

This means the foods consumed with the paleo diet are foods that can be found in nature. 

Our ancestors hunted, fished, and gathered plants for food. With the paleo diet, the idea is to mimic this way of eating. One of the main considerations with this diet, as opposed to others, is that it focuses more on health than weight loss. 

While most people can lose significant weight on this diet, the main focus is on gut and whole body health in order to reduce inflammation. 

What can I eat on the paleo diet?

Paleo eliminates the consumption of legumes (like beans and peanuts), grains, processed sugars, and dairy. Many of these foods are common in the western diet. 

Foods consumed on the paleo diet include: 

Fish

• Nuts and seeds
• Fruits and vegetables
• Lean meats (grass-fed or wild game)
• Healthy fats

The practice of agriculture and large-scale farming introduced many new foods into our diets. For advocates of the paleo diet, the theory is that since this was such a late and rapid change in our diet as a species - our bodies weren't able to adapt quickly enough which has led to a rise in obesity and disease. 

According to the Mayo Clinic, 

“This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes, and heart disease today.”

Is paleo right for me?

Cutting out certain food groups and limiting food choices can present risks. For others, it’s just not feasible due to the costs of “whole foods.”

For example, the diet isn’t recommended for people with conditions or beliefs that stop them from eating meat. Allergies, social beliefs, and even location could make it difficult to eat enough protein for your body's needs.

If you’re vegan or vegetarian, paleo can also be extremely difficult as the majority of the diet's protein comes from meats.

Are there risks in following a paleo diet?

Every diet has its own set of risks and benefits. Understanding them is critical to determining if the diet is right for you. 

With the paleo diet, there’s a risk of consuming too much protein and saturated fat. This can increase the risk of different cancers as well as heart and kidney disease.

There’s also the risk of having deficiencies in both Vitamin D and calcium. Both are important for healthy bones.

Over time, the diet could increase low-density lipoprotein “bad” (LDL) cholesterol causing an increase in risk for heart disease.

The absence of whole grains and legumes may also present a problem as they are both good sources of fiber, vitamins, and other nutrients. 

Most of these risks can be avoided by making sure you are eating the right foods in the right balance, but this can be a challenge for some. Getting the help of a nutritionist or dietician knowledgeable about the paleo diet and your risk factors can be a huge help.

Are there any health benefits to eating paleo?

For some people, the paleo diet could be ideal. 

In fact, the paleo diet has been found to improve total and “bad” LDL cholesterol levels, blood sugar levels, and BMI (body-mass index). It’s also shown improvement in biomarkers that link to type 2 diabetes, metabolic syndrome, obesity, and cardiovascular disease.

In randomized clinical trials, when compared with other meal plans like the Mediterranean diet, the paleo diet shows several benefits such as:

• Lower triglycerides
• More weight loss
• Improved glucose tolerance
• Better blood pressure control
• Increase in appetite management

High levels of triglycerides can contribute to the risk of heart disease, stroke, and heart attack.

And better glucose tolerance and blood pressure control may help you lower the risk of diseases such as diabetes and heart disease.

The absence of refined sugars, processed foods, and carbs with the paleo diet increases the odds of you losing weight. And, because the diet is high in protein and healthy fats - it's very filling. This leads to better appetite control.

Paleo Diet Explained - Closing Thoughts

Just like any other diet, the paleo diet comes with its risks and benefits. 

If you’re unsure if it’s right for you - always check with your medical provider, especially if you have health conditions or other concerns.

With a focus on fish, lean meat, and naturally grown fruits, vegetables, and nuts. The diet is high in both protein and healthy fats.

Not consuming any dairy, grains, sugar, or processed foods may help you to lose weight. And, it could also lower your risk of different diseases.

But, the diet may be hard to follow long term due to dietary restrictions and limitations. Plus the expensive cost of eating meat along with naturally grown fruits, vegetables, and nuts may also make it hard. 

Just remember, not every diet is suitable for everyone. Be sure to think about your goals, lifestyle, and health factors before deciding if it’s right for you.

If you do know someone who’s interested in the paleo diet and learning more about it - share this article with them!

It seems there are baked goods everywhere this time of year. At the office, at school, at family gatherings, in shop windows. 

These tasty treats are hard to resist, even for the most disciplined healthy eaters. It is the holiday season, after all!

But for those with wheat allergies, celiac disease, gluten sensitivity, or other dietary restrictions - there’s often little opportunity for such indulgence. Which can lead to feeling isolated or left out  of holiday traditions. 

That’s why the week before Christmas is recognized as gluten-free baking week!

Luckily, these days it’s easy to find good gluten free flours in just about any grocery store. 

But who has the time to go looking for recipes this time of year?

That’s why we put together this list of our favorite gluten free cookie recipes - plus a bonus recipe from one of our Evidation team members! Try them out and let us know on Facebook or Instagram how you liked them!

Gluten Free Cookie Recipes

1. Almond Flour Snickerdoodles
2. Gluten Free White Chocolate Macadamia Cookies
3. Healthy Oatmeal Chocolate Chip Cookies 

         ***If you have a gluten sensitivity or celiac disease, be sure to use gluten free oats!

4. Vegan Pumpkin Spice Rolled Cookies

           ***Be sure to use the gluten free flour option in this one!

5. Chewy Gluten Free Chocolate Chip Cookies
6. Gluten Free Sugar Cookies
7. Gluten Free Molasses Ginger Cookies
8. Gluten Free Peanut Butter Cookies
9. Gluten Free Tahini Cookies
10. Gluten Free Vegan Lemon & Poppy Seed Cookies

Paleo Chocolate Chip Cookies: 

Ingredients:

1 cup almond flour (finely ground) OR

***for nut allergy - 1 cup rice flour, or 1 cup oats, or 1/2 cup coconut flour + 1/2 cup sunflower seed flour

1/4 cup cassava cauliflower blend from trader joes

1/2 cup coconut sugar or maple syrup 

1 tbsp vanilla extract 

A pinch of salt 

1 tsp baking soda 

1/4 cup-1/2 cup mini chocolate chips to taste 

1 egg 

4 tbsp of coconut oil or butter/ghee. 

Bake for 12-15 minutes at 325F

The Story

It’s Better Breakfast Month!

Eggs Benedict is my favorite breakfast…unfortunately, it can be heavy, fatty, and high in calories. So, of course I had to come up with a healthier version. This one gluten free, low carb, packed with fresh veggies and protein, and it fills my need for a good bene!

Inspired by a true California Benedict, this recipe uses fresh sliced tomatoes in place of the bread and is loaded with fresh spinach and a nice portion of avocado — which is a great source of healthy fat.

I love to make this for special occasions like Mother’s day or Easter breakfast, but it’s also fun for a Sunday brunch with a friend.

Ingredients:

4 Servings:

For the eggs benedict:

4 eggs

2 large tomatoes

1 avocado

1 pound fresh spinach

Salt and pepper to taste

For the hollandaise sauce:

4 egg yolks (in addition to the eggs above)

1 tablespoon fresh squeezed lemon juice

2 tablespoons melted unsalted grass-fed butter

½ cup low-fat plain Greek yogurt

Pinch of cayenne pepper

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Directions:

Sauce:

1. Whisk egg yolks and lemon juice together in a small bowl until the mixture has thickened and doubled in volume (emulsified).
2. Place the bowl over a saucepan of simmering water (you can use a double boiler, if you have one) and whisk quickly until warm. Be careful not to let the eggs get too hot or they will scramble.
3. Slowly whisk in melted butter. It should be melted but not hot or the eggs will scramble.
4. Remove from heat
5. Whisk in greek yogurt and cayenne
6. Set aside in a warm place until you are ready to use — be careful not to leave it on the stove as it will break if it gets too hot.

Eggs:

1. Bring a sauce pan full of water to a boil. Add a splash of white vinegar. This will help keep the egg together.
2. While water is heating, slice tomatoes and avocados and season with salt and pepper.
3. Plate a slice or two of the tomatoes on each plate to use as the “bread” and add sliced avocado on top.
4. Heat a non-stick skillet. Add spinach and toss until just wilted.
5. Divide spinach into four portions and pile on top of each tomato avocado base. Set aside in a warmed oven. Oven should not be on, but just warmed to about 100 degrees to keep plates warm while you cook the eggs.
6. Once water in sauce pan is simmering nicely, add eggs one at a time and poach until white is cooked but yoke is runny. About 2–3 minutes.
7. Remove with a slotted spoon and set on a plate with a paper towel.
8. Continue until all 4 eggs are cooked.
9. Pull plates from the oven and add 1 egg to each stack.
10. Top with hollandaise sauce and enjoy! Serve with Fresh berries or other fruit.

Modifications:

If the thought of making homemade hollandaise is terrifying (or too much work) you can easily substitute a premade or packaged version. Just be sure to carefully review the ingredients (especially the sodium level!). You can also get creative with the veggies, sometimes I make breadless crab cakes for the base!

Tips:

You can also poach your eggs in a skillet or frying pan if you prefer a flatter poached egg.

If you’ve never poached eggs before, find a good video to help you master the technique. It can be tricky, but seeing it done makes it a lot easier!

It’s best to crack each egg into a small bowl before pouring into the saucepan, that way you can get it in quickly and all at once.

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It’s National Peach Month!

That means there are tons of recipes out there using peaches, so why one more?

Easy.

This one is different. Why? Because as you may have noticed from the title, it’s a savory dish. And it’s super easy to make, doesn’t heat up the house, and it’s healthy!

Perfect for an easy weekday meal or serving to company, it’s one of my favorite summer dishes!

The peaches give it a slight sweetness, but balanced with the pork chops and onions, it’s a truly satisfying meal.

It’s also naturally gluten-free and paleo. And if you watch how many of the peaches you eat, fits well into a keto meal plan as well.

I like to make this when I have friends over for a quick, easy BBQ because total prep and cooking time is about half an hour. I usually serve it with a light salad.

Ingredients

• Bone-in thin-cut pork chops (you really want the thin, fattier cuts for this so they’ll cook quickly and avoid drying out!) I use rib chops.
• Peaches (They should still be firm, not quite ripe is best!)
• Red onion
• Other vegetables as desired for grilling (I like summer squash with this recipe)
• Olive Oil
• Salt
• Pepper
• Garlic powder
• Onion powder

Directions

• Season the pork chops with salt, pepper, garlic powder, and onion powder to taste then drizzle with olive oil and let sit to marinade.
• Slice peaches and onions (and other vegetables) in ¼ inch thick slices (same way you would cut onion or tomato for a hamburger!)
• Spread peaches and veggies out in a single layer on a tray or sheet pan, then season with salt and pepper and drizzle with olive oil.
• Make sure your grill is nice and hot (I prefer a hot grill 450–500 degrees)
• Grill pork chops until desired temp (I prefer medium for pork)
• Grill peaches and onions (and any other veggies) until tender and caramelized
• Serve immediately!

Modifications

You can always substitute nectarines if you don’t have peaches. White onions or green onions work just as well as the red! You can also leave out the garlic and/or onion powder if you don’t eat those foods, really the pork is tasty enough without it!

Tips

Don’t overcook the pork! These cuts can dry out quickly, so be sure to keep a close eye on them.

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Texas Caviar

Summer is here, and it’s a HOT one!

Record temperatures across many parts of the country have made cooking difficult. And eating out regularly can make it hard to maintain healthy habits.

So we decided this month’s recipe should be a cold one!

This “caviar” is naturally vegan, gluten-free, and packed with protein. So it fits well into many diet plans, and it can be easily modified.

And the best part, no cooking!

This is a quick, easy, healthy dish. Great as a salad or side dish. Paired with some grilled meat or fish (or more veggies if you’re vegan or vegetarian!), you can have a complete meal and avoid heating up the house.

The Story:

This recipe (and story!) comes from another Evidation team member!

“This is a recipe passed to me from my mom and is very common in the Southeastern United States. We often tailgate for football games and this is always a dish that’s on the table and a crowd favorite. It’s fresh and healthy, but also filling because of all of the protein in the beans. Served best cold and with tortilla chips and shared with friends (it makes a lot!).” — Jen L., Evidation

Ingredients:

SALAD:

1 15 ounce can black-eyed peas rinsed and drained

1 15 ounce can black beans, rinsed and drained

1 15 ounce can sweet corn rinsed and drained

1/2 red bell pepper, finely diced

1/2 green bell pepper, finely diced

1/2 a red onion, diced

2 cups grape tomatoes, halved (or cherry tomatoes or 2 Roma tomatoes)

2 ripe avocados, diced

⅓ cup Cilantro (or parsley), finely chopped

DRESSING:

1/4 cup olive oil

1/4 cup fresh-squeezed lime juice

2 tablespoons chopped cilantro

2 cloves garlic, crushed

1 teaspoon brown sugar

3/4 teaspoon red chili flakes, adjust to your preference of spice

1/2 teaspoon ground cumin

1 teaspoon salt

TO SERVE:

Veggie sticks, Tortilla chips, etc.

Directions:

1. Combine salad ingredients in a large bowl. Mix together to combine. Set aside.
2. Whisk dressing ingredients together in a smaller bowl, until well combined.
3. Pour dressing over salad, stir through, and serve with chips or veggie sticks.
   

Modifications/Tips:

“I add red wine vinegar to this as well for a bit more acid. You can also substitute pre-made Italian dressing in a pinch (recommend a zesty Italian). Letting it soak overnight (without avocado and tomatoes) and adding the avocado and tomatoes right before you’re ready to serve it helps the beans really soak up the flavors. If you don’t like or have one of the ingredients (for example, I often skip the bell peppers), it’s a very forgiving recipe! The black-eyed peas, black beans, corn, tomatoes (can also use canned!), and acidic dressing are the core ingredients. All others are to taste!”

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Did you know that June is National Soul Food Month?

You’re probably familiar with the term “Soul Food,” after all it has become a common culinary term in recent decades. But it’s important we take the time to recognize what, exactly, soul food is and acknowledge why it holds a special place in the lives of so many people.

What is “Soul Food”?

The cuisine recognized today as soul food originated in the southern United States.

Infused with the flavors of numerous African cultures and made with the few, “unwanted” ingredients available to enslaved peoples, soul food became a part of the traditions and culture of generations of Americans.

The term “soul food” was first seen in print during the Black Pride movement of the 1960s. Some of the earliest references are in Malcolm X’s 1965 autobiography and the essay, “Soul Food” by author and activist Amiri Baraka.

It’s critical that we recognize the distinction between soul food and other southern cuisine.

Soul food specifically refers to the distinct culinary traditions of African Americans in the southern United States.

The cuisine is unique because of its complicated origins and its significance to the cultural traditions of Black and African Americans.

In an article on the history of soul food on Blackfoodie.co Vanessa Hayford says,

“Soul food has a rich and important history that ties Black culture to its African roots, and that history is deeply reflected in the staple recipes and techniques.”

Recipe

In honor of National Soul Food Month, this recipe and its story come from Solomon, one of our Evidation team members.

Solomon, thank you for sharing your story and your recipe!

Solomon’s Oxtails with Gravy!

“My family Oxtails with gravy recipe was handed down to me for 3 generations starting with my great great grandmother. This oxtail recipe is a hybrid of Caribbean oxtails made with southern comfort spin. Growing up, oxtails were the ultimate comfort food that my grandmother would make whenever we had a hard day and could use a feel-good boost. It was a tradition that one Sunday out of every month, my younger brothers and I would help my grandmother make oxtails, and it became a family bonding meal. Even today, when my daughters and I could use a little boost of feel-good energy and comfort, we head to the kitchen and make oxtails as it is my goal to keep the family recipe and intention strong for many generations to come!” — Solomon Howard, Evidation

Ingredients:

For the Oxtails:

2 lbs of Oxtails

1 clove of garlic

1 chopped onion

1 ½ teaspoon salt

1 teaspoon ground pepper

1 tablespoon greek seasoning

1 teaspoon season salt

1 can of Campbell’s mushroom gravy

1 teaspoon Garlic Powder to taste

For the Gravy:

3 tablespoons flour (more as needed)

Salt and pepper to taste

Directions:

• Plug in a slow cooker (any slow cooker will do)
• Place the temperature to “low”
• Mix all of the ingredients into a bowl ensuring that all ingredients are mixed thoroughly and the oxtails are evenly covered
• Pour the thoroughly mixed oxtails and ingredients into the slow cooker
• Cover the slow cooker with its lid
• Set a timer or the cooking time to 12 hours
• And let the goodness begin to cook :)

Gravy Recipe:

After the oxtails have cooked for 12 hours:

• Grab a large frying pan and place it on medium heat
• Transfer 2 smaller pieces of oxtails into the pan with a half cup of the juices from the slow cooker
• Add 3 tablespoons of all-purpose flour into the pan and stir until flour mixes and turns into a gravy
• Add more flour to thicken the gravy to the desired thickness.
• Add salt and pepper to taste
• Once the gravy is at the desired thickness, transfer the remaining oxtails from the slow cooker to the gravy (be sure to strain to not add too much of the broth from the slow cooker)

Modifications:

Any gravy recipe or premade gravy can work in place of the gravy recipe listed above.

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This rich, creamy asparagus soup is one of those go-to comfort meals. It will easily satisfy your want for flavor, and the best part…it’s super healthy. So you get all of the glut with none of the guilt!

It’s naturally gluten free, vegetarian, and keto — and with one simple swap it can be vegan and paleo too!

Food is such an integral part of our daily lives, and while we know that eating healthy is important to our overall well being, it can sometimes seem difficult to find delicious meals that are good for you.

So we’ve decided to create a place to share these gems.

This is just the first of many healthy, tasty recipes we’ll be sharing with our Achievement community. Each of these recipes will come from Achievement team members or Achievement users like you!

We’ll also tell you a little about the recipe author and the dish. Because sharing a meal is about so much more than the food. It’s about coming together.

The Story

I love asparagus! And it just so happens, that May is National Asparagus Month! And since it’s also Celiac Awareness Month, I knew I had to share this recipe.

I’m a sucker for cream soups, but I have celiac disease which can make it almost impossible for me to find safe soup in a restaurant or out of a package. Most cream soups start with a roux to ensure that rich, creamy texture.

Now, I could get that with a gluten-free flour, but I try to keep things as simple and healthy as possible.

So creating a thick creamy soup without the need for thickeners was top priority for me!

Luckily, I love to cook.

This soup gets it’s texture by using the parts of the asparagus stalk that you would normally toss out. Which also means it helps reduce food waste — which is a big win!

And the best part…it’s full of good-for-you nutrients and easily aligns with many dietary needs and preferences.

Ingredients:

2 pounds fresh asparagus

1 small onion

2 cloves garlic

4 cups vegetable broth (or chicken broth)

1 cup heavy cream

Pinch of fresh ground nutmeg (pre ground will work too!)

Salt and pepper to taste

Directions:

1. Trim woody ends of asparagus and place in a large pot — reserve the rest for later! ***If there are very thick, hard parts at the bottom, remove and discard.
2. Cover with broth and heat to boiling.
3. When the broth reaches a full boil, reduce to simmer, cover, and cook until stalks are tender. 20–40 minutes, depending on the toughness of the asparagus stalks.
4. Remove any stalks that have remained too hard or woody (that won’t puree nicely).
5. Chop onion and garlic and remaining asparagus. Add to the pot. These can be rough chopped as it will all be pureed later.
6. Return to a boil. Add a pinch of salt and a pinch of freshly ground nutmeg. ***You can leave the nutmeg out if you don’t like it or are unsure. The idea is not to taste it, just to add a depth of flavor to the soup.
7. Cook until veggies are tender.
8. Remove from heat and puree using an immersion blender, or allow to cool and transfer to a standing blender in batches and then return to the pan.
9. Reheat until warmed through and add in cream. Allow to heat through, but do not boil.
10. Salt and pepper to taste.

Modifications:

This dish is already gluten free, vegetarian, and keto-friendly (trust me, you won’t know it — it’s so rich and delicious!). But you can easily make it Vegan and Paleo as well by substituting the heavy cream with full-fat coconut cream.

If you’re not familiar with coconut cream, it’s the solid part of a can of coconut milk (before you mix it up). So, if you can’t find canned coconut cream, you can use the solid cream part of a can of coconut milk.

It does change the flavor a bit, but I’ve done it plenty of times and it is still very tasty!

Tips:

• I save the woody ends of asparagus throughout the year and freeze them. Then, when I want to make this soup, I pull them out of the freezer and cook them down with the rest. This gives the soup a much deeper flavor. And it means less food waste!
• Use chicken bone broth instead of vegetable broth for added nutrition and a dose of gut-healing collagen!
  

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As we continue to be home during the coronavirus, we wanted to share another collection of snack ideas that you can make at home. We know that being stuck indoors can be tough, but hopefully getting creative in the kitchen continues to be a fun pastime for many.

1. Try your hand at making a sweet or savory dip at home! Check out this greek cucumber yogurt dip from the Today Show or this three ingredient Healthy Honey Mustard Dip from the blog Cupcakes and Kale Chips.
2. Experiment with no-bake bars like this No Bake Chocolate Oat Bar from All Recipes.
3. Make your own cup of Dalgona Coffee (the Coronavirus trend that’s bringing out everyone’s internal barista)
4. Test out the dessert that’s on the rise — make this three ingredient crème brûlée.
5. Bring Disneyland to your home with Disney’s official homemade churro recipe.
6. In the absence of a trip to Benihana’s, learn how to make this chicken fried rice at home.
7. Check out Wacky cake. It’s an old favorite that came from the Depression when there was less access to ingredients. This cake only takes a few, simple ingredients.
8. Have some Nutella handy in your pantry? Make these DIY Nutella pops with two other ingredients and a popsicle stick.
9. Eat breakfast like one of the royal family by trying out Prince Charles’ famous cheesy baked eggs
10. If you’re feeling fancy, you can also give Queen Elizabeth’s drop scones a try.

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Coronavirus has changed our usual cooking routine! We hope that turning to the kitchen to try a new recipe has helped create some calm during an otherwise crazy time. We had so many great community submissions last week that we wanted to round up a few more to share in our second recipe digest.

Chicken Centered Recipes:

• Chicken Bread Recipe
• Spicy Basil Thai Chicken
• Baked Lemon Garlic Chicken
• Chicken Salad
• One Pot Creamy Chicken Tortellini

Veggie Friendly Meals:

• Cauliflower Mac and Cheese
• Socca Pizza with Sun-dried Tomatoes and Pesto
• Easy Hummus
• Chickpea and Spinach Curry
• Paleo Sweet Potato Toast
• BBQ Jackfruit Sandwiches with Avocado Slaw
• Black Bean Sweet Potato Enchiladas

Baking Goodness:

• 3 Ingredient Flatbread
• 30 minute dinner rolls
• Banana Bread and an oatmeal banana bread variety (for an extra twist banana coffee cake!)
• Creamy 1 ingredient banana ice cream
• Chocolate Chip Oatmeal Breakfast Squares
• Chocolate Peanut Butter No Bakes

As a reminder, we’ve pinned all of these to our Creative Coronavirus Meals board on Pinterest.

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