- 1 Where to Begin
- 2 Something for Everybody
- 3 Make a List and Check it Twice
- 4 The Healthier the Better
- 5 Cooking Easy and Delicious with Whole Paleo Foods
- 6 Combining Whole Paleo Foods and Simple Eating
- 7 Lemon Chicken, Spinach, and Cauliflower Rice
- 8 Beef with Peppers and Tomatoes
- 9 Zoodles with Broccoli and Green Beans
- 10 Lime Chicken with Rainbow Peppers and Broccoli
- 11 Preparing Some Whole Paleo Foods Ahead of Time
- 12 Meal Planning
- 13 A Little Meal Preparation Goes a Long Way
- 14 The Low-Down on Simple and Delicious Paleo Cooking with 3 Ingredients or Less
Where to Begin
Just about every family has one individual with, well let’s say, individual tastes – in other words; picky. It is important to begin your simple and delicious paleo cooking with a three ingredients or less plan with something your pickiest of eaters will enjoy, as well. The most basic place to start is in evaluating your family members’ desires and tastes. While you do not want to appear as a full-service restaurant, you do want to present meals that will have “something for everybody” on the menu.
Something for Everybody
1. Take Inventory
Start your simple and delicious paleo cooking by taking inventory of your family members’ tastes, likes, and dislikes. For example, if one person is a pasta enthusiast while another is a chicken lover, see if incorporating those two ingredients would work for both of them. Make a list of each family members’ likes and dislikes so you will know beforehand what to add and what to stay away from, as well.
2. Ask Every Family Member for Input
Do not try to take this project on yourself and on your own. Sometimes even the best intentions are misconstrued when it comes across as controlling or demanding. Asking for everyone’s input and truly taking those thoughts into consideration when preparing paleo meals can make all the difference between acceptance and rejection.
3. Spice it Up a Lot
When you come up with a list of two or three paleo ingredients that you wish to play with, do not forget to invest in a good set of spices. You can even begin by growing your own herbs to incorporate into the recipes. Once again, ask for some suggestions from family members. Your children may crave some southwestern spices or even Indian spices, but have never indicated that they wish to try on these flavors. You never know; their input may actually help you to put your paleo meals together.
Make a List and Check it Twice
Now that you have every family member’s input, it is time to put on your thinking cap. Look at the different ingredients that your family members enjoy, as well as the spices they are interested in exploring. Take those ingredients and spices and begin making a list to see which ones would complement the others.
For example, if you have one family member who is crazy about pizza and another who loves healthy vegetables, think of creating a chicken and broccoli pizza with paleo ingredients. Do not forget to incorporate those yummy spices as well!
Perhaps your husband is a meat-eater and a meat-lover while you prefer vegetables. Combining vegetables like yummy green, red, and orange peppers with beef can satisfy both of your taste bud needs and desires.
The Healthier the Better
While you are incorporating a new style of cooking (with three paleo ingredients or less), try to introduce a healthier style of cooking at the same time. It is so easy and tempting to cook fast and easy but to not be aware or conscious of cooking unhealthy meals. While it may be tempting to eat ready paleo meals, that may not be the healthiest option there is. Processed food tends to lead to weight gain, while eating whole foods helps keep the weight normal or lose weight.
Cooking Easy and Delicious with Whole Paleo Foods
While for some, whole paleo foods may mean foods that are not processed or refined and having no pesticides or being organic, for others it is much simpler. Whole paleo foods are foods that are ready to eat in their whole form and at its most natural state. All the vitamins, essential nutrients, and minerals are “ripe for the picking,” so to speak. A sweet potato is a perfect example of such a thing.
There are many benefits to eating and cooking with whole paleo foods.
1. Whole paleo foods eaten in their natural state are healthier because they provide more vitamins, minerals, and fiber. Vitamins, minerals, and fiber are lost along the way as whole foods are processed.
2. Whole paleo foods have health benefits by the multitude. Whole paleo foods are showing effects of warding off disease such as heart disease, diabetes, and even obesity.
3. You do not always have to rely on supermarkets to obtain your whole paleo foods. Growing fruits (depending on where you live) and vegetables is something that you can achieve in your own backyard. Carrots are a perfect example of a whole paleo food that you can easily grow in your garden.
Eating whole paleo foods has another tremendous benefit and that is avoiding the added preservatives and chemicals found in processed foods before arriving on your table and, worse yet, in your family’s stomachs.
Table salt, sugar, trans fats, chemicals, and preservatives are all ingredients you want to stay away from when it comes to adding things to your family paleo meal plan.
Fruits and vegetables have all the fiber necessary to fill you up and, therefore, may even result in eating a bit less, especially the wrong things.
Now that you know you can cook simple and delicious paleo meals combined with some whole paleo foods, that sounds like a win-win situation all the way around.
Combining Whole Paleo Foods and Simple Eating
Eating is a way to nourish your body and give it health and energy. Most families today are so busy that they think of eating as an end to a means. We are hungry and we need to eat is where it all begins and ends. Most families eat on the go or in a rush. Combining whole paleo foods and simple eating is favorable for many reasons. It’s really beneficial to have a high-quality paleo cookbook with easy and nutritious paleo recipes before you start planning your own meals.
1. Whole paleo foods offer prime nutrition
It is hard to think more nutritious food than whole paleo foods – they are full of vitamins and minerals. No nutrient is lost in processing them, no harmful preservatives or food additives are added when preparing them.
2. Gathering the family together
Gathering the family together to create simple but healthy paleo meals with whole paleo foods will help your family to bond more. Since whole paleo foods may take a little more time preparing and even growing, it is a great way to bond with your family.
3. Preparing whole food meals
When you have fewer than three ingredients to use, it gives the family the opportunity to share about their day, their ups and downs, and their lives.
Let’s Look at Some Whole Paleo Foods
1. Meat and eggs – Meat and eggs, preferably from animals that are fed with their natural food (e.g. grass-fed cows) are important in paleo diet. Simply put, they are one of the most imporant elements and they are preferably eaten in their entirety – the whole animal from nose to tail, including offal. Also egg yolks are among the most nutritious foods in the whole planet. When eating meat, fatty cuts should be preferred.
2. Fruits and Vegetables – Whole fruits and vegetables are so numerous in variety that there are too many to mention; however, here are a few examples: apples, grapes, spinach, kale, Brussels sprouts, carrots, and squash, just to name a few.
3. While most individuals consider whole paleo foods to be foods that are organic, whole paleo foods that you grow yourself are also another example.
4. Nuts and Seeds – Nuts and seeds such as almonds, pecans, and sunflower are good examples of how to add a little something extra, just the touch needed, when cooking simple meals under three ingredients. Of course, if anyone has a nut allergy, cooking with nuts is not an option.
5. Fats – Some oils such as coconut oil and extra virgin olive oil in their natural form are great to sauté a meal in and make all the difference between bland and beautiful.
If you take a base food such as fatty meat, like chicken with skin and fatty cuts of beef, fresh fatty fish, lamb and game, you can combine these staples with some other whole paleo foods and have simple, delicious, healthy, and nutritious meals using under three ingredients. Here are a few examples and recipes:
Lemon Chicken, Spinach, and Cauliflower Rice
The wonderful thing about this recipe is that you can make it the night before. The more you marinate the chicken, the better the flavor will be when you cook it the next day.
You will need to adjust the recipe according to your family size, of course, but here is the basic recipe:
Other than spices, oils, and seasonings, you will need three ingredients: chicken, spinach, and riced cauliflower (use food processor for this if you don’t find ready-made riced cauliflower).
You will need to marinate the chicken:
• 6 chicken cutlets (the preference here would be organic chicken)
• Juice of 2 whole lemons
• 1 clove garlic
• Salt and pepper to taste
Marinate the chicken, lemons, and garlic with the added salt and pepper to taste overnight, covered with plastic wrap in your refrigerator. The chicken will absorb the lovely flavor of the combination of lemon and garlic.
The following evening, all you have to do is take 2 cups spinach; chop it up, and sauté in some whole pressed extra virgin olive oil and 1 small chopped onion, adding salt to taste.
Cook the chicken breasts for approximately three to five minutes, but judge by your view of how the chicken is cooking. When it is lightly browned and no longer pink in the middle, your chicken is done.
When the spinach is sautéed and the chicken is cooked, pour the sautéed spinach atop the cauliflower rice, mixing well. Mixing well will allow for the olive oil and onion to flavor the cauliflower rice, too. Place the marinated lemon chicken on top and you have a meal using spinach, cauliflower rice, and chicken that is healthy, quick, and easy, as well as tasty. Read more delicious chicken recipes from Paleorecipeteam.com.
Beef with Peppers and Tomatoes
Another tasty, delicious, simple, and easy meal that incorporates whole paleo foods and optimum health benefits is beef with peppers and tomatoes. Fatty beef that is grass-fed and organic would be the optimal choice here. The peppers and tomatoes are capable of producing their own yummy juices so you can have a tasty meal in minutes.
For this recipe, you will need:
• 1 pound of round steak
• 2 medium green bell peppers
• 2 medium ripe tomatoes
For seasonings, you will need whole pressed, extra virgin olive oil, 2 tablespoons coconut aminos, and salt and pepper to taste. For sautéing purposes, you will need two cloves of garlic and 1 small onion.
Chop the onion and garlic, place inside the hot olive oil. Cut the peppers and tomatoes and add into the oil, garlic and onions that are sautéing. Salt to taste. Let the tomatoes and peppers wilt so they are both tender to the taste, but not too mushy and overcooked. They should be soft, but have a little resistance when bitten into. Cut beef into strips beforehand and add to the pan, stir-fry on both sides, adding coconut aminos to the pan.
Stir well, cooking beef to your liking; preferably, a slight pink on the inside with the outer layers of the strips being nicely browned.
Again, if you like you can add this on top of cauliflower rice or even some zoodles (zucchini noodles). The juices from the peppers and tomatoes will be add a nice additional flavor to either the cauliflower rice or the zoodles. My favorite paleo recipes with beef are included in this cookbook.
Zoodles with Broccoli and Green Beans
If your family is like most families, yours enjoys pasta just as much as the rest. The wonderful thing about pasta is that you can spiralize zucchini and spice it and use it in many different ways. You can also add so many different things to zoodles that you are pretty much provided an endless resource of meals.
For this recipe, you will need zoodles, a head of whole fresh broccoli crowns (preferable organic), and some fresh green beans.
For this simple three-ingredient recipe, you will need:
1 large zucchini spiralized or cut into thin strips
1 bunch of broccoli crowns, preferably organic
4 cups of trimmed and cut green beans
To cook the green beans, simply place them in a pot of water covered by about two inches over the top of the beans and cook for approximately 5 minutes. Many individuals like to add oil or butter, which, of course, would have to be organic or grass-fed as well, if you are thinking healthy.
Once the beans are crisp tender they are ready to eat.
The zoodles don’t need cooking because they are naturally al dente, however you can cook your broccoli crowns in many ways. Some individuals put the broccoli crowns in the boiling water, some add them to cold water and bring it to a boil.
You can steam the broccoli crowns, sauté them in olive oil and garlic, or microwave them. However you choose to do it, just try to choose the healthiest method, which would probably be steaming and adding some olive oil for healthy fats.
Once your broccoli is steamed and your green beans are cooked, place them in a pan with some olive oil, garlic, salt, pepper, and garlic powder to taste. Mix well in the zoodles. If you serve this with fatty fish and a salad on the side, your family will be sure to be pleased.
The green beans are an excellent source of protein. The broccoli has antioxidants and calcium and, of course, everyone loves pasta (in this case zoodles). In addition, the best part of the whole meal is that it is healthy, quick, and super inexpensive to create.
If your family enjoys the lemon-marinated chicken, here is a slightly different, but just as simple version.
Lime Chicken with Rainbow Peppers and Broccoli
For this recipe, you will need a few simple ingredients:
4 boneless chicken breasts (with skin and preferably organic)
A rainbow of peppers from orange and red to green and yellow
Again, marinating this the night before will work wonders with the flavors of the lime and the chicken.
Mix a ¼ cup (60 ml) of extra pressed, extra virgin olive oil, the juice of the limes, two cloves of garlic, some parsley and salt and pepper to taste. Place the chicken breasts in the mixture of marinade.
Refrigerate overnight, turning occasionally. The next evening, all you have to do is stir-fry your rainbow of peppers and broccoli in a sauté pan with olive oil, garlic, salt, pepper, and garlic powder to taste.
Once the vegetables are sautéed, meaning that they are cooked through but still have a little bit of a bite to them, add the chicken to the pan, sautéing on each side until lightly browned and no longer pink on the inside.
You will have a combination of lime chicken, rainbow peppers, and broccoli. Adding a good source of protein such as pork chops or pork belly will add to the recipe and fill up your family.
Once again, you have a tasty delicious, nutritious, satisfying meal in a hurry – using three ingredients.
Now that you have a little background on how easy it is to make three ingredient paleo meals and how doing so with whole paleo foods is something achievable, here is some information about preparing whole paleo foods ahead of time.
Not only does preparing whole paleo foods ahead of time make life easier and quicker, it really is one of the healthiest ways to go, as far as quick paleo meals are concerned.
Preparing Some Whole Paleo Foods Ahead of Time
As with any type of meal plan, whether it is vegetarian, whole paleo foods, or traditional cooking, the only sure way to success is meal planning and preparation.
1. Meal Planning
Sitting down with yourself and, yes, even your family on a Sunday evening, to plan out the week’s meals is a wise choice, indeed. Without a plan, you will more than likely find yourself staring into the freezer asking yourself why you did not remember, once again, to defrost something for the next day. A little planning in the meals department is a lifesaver for the sanity of the rest of your work week.
2. Meal Preparation
While it is not possible to completely plan ahead, there are a few things you can do to make meals simple and easy. You may have to set aside one whole day per week for food shopping and meal preparation, but on that night, why not treat yourself and your family to a nice, light, and healthy paleo meal out that evening?
Have a sit down with your family and ask them what kind of mood they are in, and what ideas they can bring to the table, within reason. One family member may suggest Mexican, while another may be craving Italian.
Do not be afraid to ask for assistance. Once you have two or three ideas as far as ethnicity for your meals, sit down and plan out a few basic recipes and what ingredients you will need.
It is always a great idea to have a well-stocked pantry, because if you do, chances are meals will be a great success. Things like spices, different oils such as whole food oils like extra-virgin olive oil or coconut oil are great ways to make a simple meal simply fabulous.
You will find that with a well-stocked pantry, input from your family, and a little pre-planning, you will be quite happy with the results and changes around dinnertime in your household.
A Little Meal Preparation Goes a Long Way
Once you have planned out some of your paleo meals and the ingredients, an excellent idea is to do a little meal preparation in advance. Here are some basic tips:
1. Try batch cooking, even if it is just your main ingredient from your three ingredient or less meal. Batch cooking your chicken, for example, even if it is just the marinade portion, will save you tons of time. For example, you could buy your chicken in bulk, slice it into cutlets, and marinate in a freezer bag and freeze for later use. In this way, your three ingredient or less meal will have the main staple ready, set, to go.
2. Try buying in bulk. Sometimes buying in bulk can save you even more money. If you know what types of fatty beef and organ meals your family enjoys, try buying organically, whole foods and in bulk. In this way, you will reap the rewards of eating healthy, cooking quickly, and saving money all at the same time.
3. Prepare different rubs and spices ahead of time. If you have a basic set of recipes for your three ingredient or less meals, then you can go ahead and prepare some marinades and rubs ahead of time. This will save you tons of time in the kitchen. Imagine pulling out a small package of chicken breasts, rubbing some pre-made marinade on them and throwing together just one more ingredient to have a really flavorful, spicy, simple, easy, and nutritious paleo meal that saved you money.
4. Preparing whole paleo foods may seem a little bit more work; however, you can wash and cut whole fruits and vegetables and enjoy them as you go along your week. A fresh fruit salad is easy to grab and go for breakfast. Chopped broccoli, carrots, and cauliflower are super easy to use as a stir-fry, in a salad, or with a dip as you are waiting for the real deal dinner to cook. Don’t forget dried fruits either, they are great snacks and you can create energy bars and bliss balls well beforehand and enjoy during the week for easy power snacks.
5. Whole paleo foods do not have to be difficult foods. If you are cleaning up from one meal, it is very easy to throw sweet potato wedges in a pot and boil them for tomorrow night’s meal. You could toss carrots and celery along with onion and cauliflower in a pot of boiling chicken broth to simmer for another evening’s soup meal. When you plan ahead, and keep the momentum going, the possibilities are endless.
Once you incorporate meal preparation and meal planning alongside your knowledge of whole palso food preparation, your three ingredient meal options are endless.
Here are a few different types of whole paleo foods that you can mix and match, so to speak, with other types in order to create a variety of whole food meals.
The Fruit Family
While most individuals do not think of cooking with fruits, to do so is a creative way to add whole foods such as fruits to your meal planning.
Many beef dishes, as well as chicken and fish, are made with mango and apricot glazes. Cooking with whole fruits is a wonderful way to incorporate the fruit family into otherwise ordinary meals.
Vegetable Whole Foods
While vegetables are easy to purchase in the frozen or canned section, cooking with whole food vegetables is just as easy. A sweet potato is easy to make in the microwave or even a toaster oven or crock pot as a paleo meal with beef or turkey.
• Sweet potatoes
Do Not Forget the Nuts
Nuts and seeds are wonderfully expressive ways to make your meals pop. Sesame seeds, walnuts (if there are no nut allergies, of course), sunflower seeds, and almonds are superb ways to add nutty, nutritious flavor to your paleo foods.
There are so many options for recipes; the list goes on and on, for example:
• Vegetable lasagna made with slices zucchini as pasta
• Beef and green bean enchiladas
• Creamy tomato soup with coconut cream
• Avocado and pear salad
• Chicken and broccoli over cauliflower rice
• Shrimp and broccoli over zoodles
• Desserts with whole fruits such as peach cobbler or apple tarts, sweet potato pie; use almond flour or chopped nuts for the crust
• Vegetable dip with a side of cucumber or broccoli soup
• Beef and pepper tacos
• Chicken tortillas with peppers; make tortillas from coconut flour and psyllium husks (google for recipes)
• Beef with broccoli
• Beef with stir fry vegetables
• Chicken, zoodles, and broccoli
The list is almost endless. You can keep these ideas as your favorite under three ingredient paleo meals as your go-to source or you can mix and match and come up with one or two or even four of your own. The possibilities are unlimited.
You can even get creative with desserts, such as making a peach cobbler topped with whole walnuts.
Whole foods are not just for dinner, either. You can enjoy a healthy fruit salad by dicing and chopping a bunch of whole fruits and keeping it in a container to enjoy throughout the week. You can eat it as is or add it to paleo granola (like toasted coconut flakes or nuts).
Snacks such as a banana or an avocado are excellent choices for whole paleo foods – even tomato and cucumber are tasty treats for snack time.
The Low-Down on Simple and Delicious Paleo Cooking with 3 Ingredients or Less
So, as you can see, simple and delicious paleo cooking really is a thing of your present. You can absolutely cook delicious paleo meals with three ingredients or less. In addition, the best news is that there are ways to cook these paleo meals and have them be highly nutritious and save you time and money, as well. Remember to also look nutritious and easy recipes from Paleorecipeteam.com, I’m sure you will get a bunch of great ideas to use in your own paleo recipes.
A win/win situation all the way around – for you and for your family.