Paleo 101 Guide

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All Posts by Louise Hendon

13 Paleo Tortilla Recipes That’ll End Your Mexican Food Cravings

Louise Hendon | January 18

Who knew there would be so many different ways of making Paleo tortillas!

We’ve found 13 delicious Paleo tortilla recipes for you to satisfy all your Mexican food cravings. Plus they also act as great wraps – so add in your favorite fillings and enjoy for a quick and easy meal.

Some of these Paleo tortilla recipes use Paleo flours (like almond flour, coconut flour, cassava flour, tapioca flour, arrowroot flour) while other recipes use naturally starchy foods like sweet potatoes and plantains as the base for the tortilla mixture. Every combination is unique and will produce a slightly different flavor and texture profile. So pick the one that’s easiest for you to make with the ingredients you have available. There’s even one recipe that’s low in carbs and one that’s AIP-friendly (autoimmune protocol).

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Easy Keto Guacamole Recipe with Lime Pieces [Paleo, Keto]

Louise Hendon | January 16

One of the things I love about traveling is experiencing new food and learning new ways to use ingredients.

Recently, in Portugal, I started noticing that many of the dishes used lemon and lime with the peel on. So the entire citrus fruit was used to give a stronger flavor as well as texture. So, for this Paleo guacamole recipe, I used a slice of lime diced up with the peel on. It added an extra burst of lime flavor to the guacamole that made it stand out.

This recipe is also great for those on a ketogenic diet as instead of using regular tomatoes, I only use 2 small cherry tomatoes to keep the net carbohydrate count low.

If you prefer an easier and faster guacamole recipe, then check out the Super Easy Guacamole Recipe here.
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20 Aromatic Low Carb Ketogenic Indian Recipes To Tempt Your Tastebuds

Louise Hendon | January 14

Indian food is so flavorful. But it’s often too tempting to order garlic naan or rice when you eat out. Plus, you don’t really know if they added sugar or MSG to your curry or cooked your chicken in canola oil.

Cooking your own ketogenic Indian food is much healthier and can be just as delicious. Many curry recipes use tomatoes, which can increase the net carb count of the dish. So if you’re looking to limit your carb intake more strictly, then consider decreasing the amount of tomatoes the recipe asks for.

We’ve created this list of ketogenic Indian recipes to help you pick healthy and delicious dishes to make for dinner. This list has a lot of different recipes – some are more authentically or traditionally Indian than others.

We generally suggest you stay dairy-free when you go keto as many people don’t react well to dairy even if they’ve been eating it for their whole life. However, traditionally, Indian recipes have a lot of dairy in them. If a recipe does contain dairy ingredients, we’ve labeled it as such and included non-dairy substitutions.

If you’d like to download this entire list of low carb/keto Indian recipes, just click the green button below and we’ll email the whole list to you.

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Table of Contents for Low Carb Ketogenic Indian Recipes

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31 Paleo Pumpkin Recipes That Won’t Turn You Into A Pumpkin

Louise Hendon | January 11

This post is like a mind dump, except it’s a Paleo pumpkin recipes dump. If you have some pumpkin puree or whole pumpkins sitting in your kitchen, then this post will provide you with a ton of inspiration for what to make with them.

From curries and stews to puddings, pies, muffins and even milkshakes…it’s like we’ve gone pumpkin crazy.

Get this entire list of Paleo pumpkin recipes emailed to you by clicking the green button below:

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Easy Pressure Cooker Shredded Chicken Taco Meat Recipe [Paleo, Keto]

Louise Hendon | January 9

This super easy pressure cooker shredded chicken recipe will make your dinner preparations a breeze! All you’ve got to do is throw the ingredients into the pressure cooker pot and press cook!

If you don’t have a pressure cooker yet, then I highly recommend getting one (like this Instant Pot I have) as it’ll make creating tender meats really easy (and fast). While I still love my slow cooker, I have to admit that the pressure cooker saves me a ton of time because it’s so much faster. It means that if I forget to put things into the slow cooker earlier, I can be saved by my pressure cooker.

Give this recipe a try and you’ll see just how easy using your pressure cooker to make dinner can be!
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How the Ketogenic Diet Healed My Chronic Migraines

Louise Hendon | January 7
This is the keto success story of Danielle Aberman, a clinical nutritionist and a certified health and wellness coach. She is going to tell you how following a ketogenic diet helped her to manage her chronic migraine problem. You can find her at:

My Life before Keto

Having 24/7 migraines was devastating.  Some days I could barely function due to the pain and the anxiety about what the pain meant.

I was afraid I was going to have to learn to accept this “new normal.”

My life had shrunken dramatically and I couldn’t be the wife and mother that I wanted to be.

It was miserable.

Danielle Aberman - Ketogenic Diet Healed Migraines

Danielle Aberman

Of course, I had tried for a long time to search for a solution. I was avoiding my many food triggers even before trying keto.

Those triggers tend to be the common ones for many migraine sufferers –  cheese, avocado, citrus, banana, onions, sour cream, yogurt, nuts, and anything fermented including vinegars.  I also stayed away from gluten. But going keto was the key.

Finding Keto

I heard about keto for migraines while doing general research on dietary protocols for migraine.   There are quite a few good studies on the topic. 

Professionally, I work with people with migraines, other neurological conditions and auto-immune disorders. I have chronic migraines so I’m passionate about helping others with this awful condition.

After some initial resistance, I decided that I had an obligation to try the ketogenic diet to see if my own symptoms improved. I also wanted to see if this is something that my clients could try as a therapeutic intervention. 

I loved keto from Day 1! I had minimal cravings for goodies and other carbs and I felt good.

And best of all, keto gave me good migraine control.

Keto improved my migraines and my life

And keto didn’t just help with migraines. It took me weeks to notice that my ability to think had also improved as I was taking on more and more challenging responsibilities.

Since controlling the migraines with diet and getting off of the daily mind-numbing medications, I have my life back.  I have energy and can do everything I used to do before my migraines became chronic.

I have some keto patients but wish I had more. The ones who try keto are doing great!  They not only have good control of their pain, their brain fog has cleared.

Those with vestibular symptoms are feeling more steady and confident.  I have clients who can go back to work and feel like themselves again.

There are few resources available to guide people with migraines on how to help themselves in addition to medications OR in lieu of medications.  

Those specific medications only work for about 50% of the population. They often have lots of unpleasant side effects.  The keto diet is a MUCH better alternative and it’s yummy!

Ketogenic Diet Heals Migraines

Give Keto a chance!

I know many people might feel initial disgust at a ketogenic diet.

My first reaction to keto was definitely, “yuck, I’ll never try that!”

In my mind it was an intolerable diet washed down with some MCT oil. 

But, the more I investigated the current and practical approach to reaching ketosis, the more I realized that my impression was terribly wrong. 

Our society is very “fat-phobic” and it’s often difficult to unlearn something we have been told for decades.

Some parting advice for when you first start on a ketogenic diet

The first few weeks on keto can be a bit painful. I definitely had some ups and downs then. 

I had some headaches that resolved quickly with Aleve in spite of hydrating and trying some broth.  (Check out this post on overcoming keto flu.)

But, I also had times of great energy and excitement about not craving goodies and high-carb foods.  I never thought that would happen!

Since then, I have found I can even eat a small amount of my known migraine triggers and not feel symptoms.

The ketogenic diet allows me much more freedom to eat in restaurants and I feel like I’m participating with my friends and family. I feel great!

Finally, don’t overthink it! Get a buddy or coach to help you through the practical matters and give you the support you need.

13 Winter Paleo Beef Stroganoff Recipes

Louise Hendon | January 6

This beef stew recipe (of Russian origin) is now so popular that many different variations have been invented. Major chefs (including Betty Crocker and Jamie Oliver) have all put their stamp on this traditional dish.

What is Beef Strogranoff?

For those of you unfamiliar with this dish, it originally consisted of sauteed strips (or cubes) of beef topped with a mustard sauce and a small amount of sour cream.

Nowadays, beef strogranoff (or stroganov) often also contains onions and mushrooms in its sauce and is served over pasta or rice.

While this dish is not typically considered Paleo (because of the sour cream, flour that is used to dust the beef pieces, and the pasta/rice it’s served with), it is fairly easy to Paleo-ify.

So, below we’ve found 13 delicious Paleo beef stroganoff recipes for you to enjoy.

Click the green button below to get this entire list of Paleo beef stroganoff recipes emailed to you.

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Easy Fajitas Recipe [Paleo, Keto]

Louise Hendon | January 4

Fajitas are delicious, and if you eat them without the tortilla wraps, then they’re Paleo and Ketogenic.

Here’s a super easy fajitas recipe made with steak (you can use leftover steak you have at home or switch it for sliced chicken breast instead), onions, bell peppers, and some spices.

I love how quick this recipe is to make – you could be eating these easy fajitas recipe in just 20 minutes! And then top it with some delicious super fast guacamole for a wonderful meal complete with meats, veggies, and lots of healthy fats.
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Mini Fish Cakes Recipe [Paleo, Keto]

Louise Hendon | January 2

Having gotten my parents interested in eating Paleo, my mum has been coming up with new recipes as well and this is one of her creations that has gotten a lot of praise from her friends.

If you’re only used to eating fish pan-seared, then seeing fish cooked in this way might shock you, but if you think of fish as a meat, then this recipe isn’t that different to a mini-meatloaf recipe.

Give it a try – it’s really easy to make and really delicious. Plus, these mini fish cakes are easy to store and pack for lunch or as a snack.
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What is the Ketogenic Diet? – Your Keto 101 Guide

Louise Hendon | December 29

I’ll start with a quick answer to “what is the ketogenic diet?” before diving into the intricacies of this diet.

Definition of Ketogenic Diet:

The ketogenic diet (AKA keto diet, ketosis diet) is a low carbohydrate diet designed to put your body into the natural state of nutritional ketosis. When your body receives very few carbohydrates, it can’t use glucose to supply all your energy needs. So your body’s fat cells will be broken down in your liver to produce ketones (ketone bodies). Your body will then use those ketones for energy.

In this article, I’ll go over some of the basics of a ketogenic diet like what do you eat, will you lose weight, how do you measure ketones. I’ll also reference other articles so that you can (if you want) go into more depth.

Table of Contents – Keto 101 Guide

There are several types of ketogenic diets…

Many people consider a ketogenic diet (aka keto) a low carbohydrate diet like Atkins. Strictly speaking, while an Atkins diet can be ketogenic, it has traditionally emphasized different things. Atkins emphasizes low carbohydrates while keto emphasizes getting your body to have higher ketone levels.

As the negative myths around eating fat has melted away in the past decade or so, high fat diets (like the low carb high fat (LCHF) movement) have taken off.

While keto is perhaps a stricter version of LCHF, in general the foods we eat on both diets look very similar.

There are also several other types of keto like the Cyclical Keto Diet or the Targeted Keto Diet.

I’ll try to contain myself to just the basic keto diet in this article though.

How much fat, protein, and carbohydrates do you eat on keto?

The exact percentages and amounts of fat, protein, and carbohydrates will differ depending on why you’re on a ketogenic diet. For weight-loss purposes, you’ll probably want to eat more protein. But if you’re using keto to reduce epileptic seizures or for other therapeutic reasons, then you might need to go higher fat.
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Keto Chicken Sandwich Recipe with Toasted Italian Grain-Free Bread [Paleo, Keto]

Louise Hendon | December 28

While this recipe requires a few more steps, it’s still remarkably easy to make and you could be eating this keto chicken sandwich in just 30 minutes or less (if you cook fast).

By cutting the chicken breast into thin pieces, it cooks much faster. And by coating the chicken pieces with garlic powder and paprika, the chicken as well as the grain-free bread has tons of flavor. (And the chicken slices are kept moist by coating it with an egg mixture.)

The Italian grain-free bread recipe is based on the Microwave Paleo Bread recipe, but I’ve added in some flavorful herbs like Italian seasoning and garlic powder to imbue the bread with more flavor. After the bread is cooked (which takes 5 minutes), it’s sliced and then toasted in the oven to give it a crisp exterior. If you’re in a hurry, then you don’t need to toast the bread before serving the sandwich.
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Bifteck Hache (French Hamburgers) Recipe [Paleo, Keto]

Louise Hendon | December 26

Burgers without the bun can often seem unsatisfying, but these bifteck hache adds tons of flavor to the burgers by adding both thyme and onion to the meat mixture itself as well as a sauce to enjoy the burgers with.

For a quick and satisfying meal, give this simple Paleo and Ketogenic-friendly recipe a try.

I highly suggest cooking this dish with ghee as it adds that buttery flavor that’s delicious. And to give the sauce more flavor, you can also add extra chopped onions to it if you wish.

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No-Pastry Beef Wellington Recipe [Paleo, AIP, Keto]

Louise Hendon | December 23

Beef wellingtons are typically made with a pastry exterior that covers the meat and the prosciutto and the mushroom sauce. But you can make an easy Paleo version without the pastry by following the recipe below (or if you prefer having the pastry, then check out this recipe for Paleo beef wellington with almond flour pastry).

If you’re not familiar with the beef wellington, then just imagine delicious juicy steak wrapped in prosciutto (AKA fancy bacon) doused with a tasty mushroom sauce.

Brief History of Beef Wellington

In recent years, the Beef Wellington has been well popularized by Gordon Ramsey on his many TV shows.

But this odd dish likely originated in England over 200 years ago.

The beef wellington is named after the Duke of Wellington (who is most famous for commanding the army that won the battle of Waterloo). The Duke also has a famous footwear named after him – the Wellington boot AKA “wellies” or rain boots – which is somewhat related to this dish.

The Duke was apparently not a great appreciator of food, and this dish was likely named after him because of the dish’s similarity in looks to a well-polished Wellington boot. Luckily, it tastes way better than it look!

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25 Super Quick Keto Recipes for Dinner

Louise Hendon | December 21

Need some quick keto recipes for dinner tonight? We’ve got you covered here! And we’ve even included a few quick keto dessert recipes to help add a sweet finish to your meal.

All these ketogenic dinner recipes can be made in 30 minutes or less so you can spend less time cooking and more time enjoying your evening.

Want to get this entire list of quick recipes for the ketogenic diet emailed to you? Just click the green button below.

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Table Of Contents For Quick Keto Recipes for Dinner

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