Paleo Diet - Gluten Free and Lactose Free

By Alicia Ludivine

Comprising 60 French-inspired Paleo recipes, both GLUTEN-free and LACTOSE-free, this collection contains beautifully photographed illustrations (15 starters, 15 mains and 30 sweet treats). Simple, educational and without a hint of dogmatism, this recipe book invites the reader to eat natural foods as close to their origins as possible that have not undergone any industrial processing. It also encourages us to think about how we eat by opting for rejuvenating foods (fruit, vegetables, meat etc.) rather than "waste" foods (processed cakes and meals, white flour, white sugar etc.).

• Language: English
• Publisher: FV Éditions
• Release date: Sep 29, 2015
• ISBN: 9781507117866

Book preview

Paleo Diet - Gluten Free and Lactose Free

Alicia Ludivine

Translated by Fiona Busfield

Copyright

Paleo Diet - Gluten Free and Lactose Free

Written By Alicia Ludivine

Copyright © 2015 Alicia Ludivine

All rights reserved

Distributed by Babelcube, Inc.

www.babelcube.com

Translated by Fiona Busfield

Cover Design © 2015 FV Éditions

Babelcube Books and Babelcube are trademarks of Babelcube Inc.

Paleo Diet

Gluten Free and Lactose Free

Alicia Ludivine

—

Thank you Mum for teaching me to cook, PicPuce for the valuable advice

and my better half for his support.

—

All photos created using edible, natural foods

that have not been retouched with non-culinary aids for aesthetic purposes.

PALEO

The Paleo movement began in the United States in the 1980s following much scientific research conducted due to a significant increase in obesity within the population. It refers to a diet that has always existed but which has been forgotten over the generations.

Agriculture emerged 10,000 years ago and, with it, the cultivation of grains and legumes. Saturated vegetable oils and refined sugars were only born around one hundred years ago, in other words, yesterday in terms of our evolution.

The basic premise is simple. 200,000 years separate us from our predecessor, Homo sapiens, our hunter-gatherer ancestor. Yet our genetic make-up has hardly evolved at all since those ancient times. We have therefore radically changed the way we eat over these past 50 years without our genome being able to adapt accordingly. Consequently, autoimmune diseases and diabetes are exploding, not to mention the scourge of obesity that is affecting more and more of us. Every day we give our body products it is not genetically programmed to handle. We all know the effects of putting petrol into a diesel engine! A simple image to keep in mind the next time you are tempted by a sugary doughnut in a shop window.

In short, the Paleo diet goes back to feeding natural foods as close as possible to their origins and which have not undergone any industrial processing. Since it is impossible in our current society to eat by hunting and gathering what nature has to offer, the Paleo principles can not be extremist to this point. In particular, they should encourage us to think about how we eat by choosing rejuvenating foods (vegetables, fruit, meat etc.) rather than waste foods (processed cakes and meals, white flour, white sugar etc.).

I would encourage anyone who is curious or undecided to read the numerous books, blogs and articles published about the Paleo diet.

To keep it simple and concise, here is a quick definition of the Paleo diet:

P refer fresh seasonal fruit and vegetables.

A dd more protein: meat, fish and eggs.

L imit your sugar intake and only use natural sugars.

E xclude all dairy products and grains.

O mit pulses and all industrially processed products.

The pyramid of Paleo foods can be summarised as follows:

image.png

LIST OF PALEO-PERMITTED FOODS

MEAT, POULTRY AND EGGS:

All fresh and frozen meat: beef, pork, lamb, chicken, duck, rabbit, game, offal etc.

Chicken, goose and quail's eggs.

Fresh or frozen fish and seafood.

FRUIT AND VEGETABLES:

All fresh or frozen fruit and vegetables: citrus fruits, exotic fruits, red fruit, orchard fruits (apples, pears etc.), grapes, radishes, turnips, beetroots, carrots, parsnips, tomatoes, peppers, aubergines, courgettes, leafy vegetables, cabbage, squash, shallots, onions etc.

FATS:

Duck fat, virgin first cold-pressed olive, hazelnut, pumpkin seed and avocado oils, coconut oil.

SEEDS AND NUTS:

Avocado, sprouted seeds (alfalfa, radish, watercress etc.), olives, coconut, sesame seeds, flax seeds, sunflower seeds, pumpkin seeds, pine nuts, almonds, hazelnuts, walnuts, pistachios, chestnuts, coconut flour, chestnut flour etc.

NATURAL SUGARS¹: Honey, maple syrup, coconut sugar, stevia, panela.

SPICES AND SALT: Herbes de Provence, oregano, cumin, turmeric, paprika, curry, sea salt, pepper, mixed peppercorns, ginger, basil, chives, chilli, blend of 4 spices², thyme, vanilla, capers, gherkins etc.

LIST OF PALEO-PROHIBITED FOODS

GRAINS: Wheat, maize, rice, pasta, bread, semolina, bulgar wheat, breakfast cereals, rusks, sugary and salty processed cakes and biscuits, flours etc.

SUGARS AND STARCHES: Brown and white sugar, potatoes, sweets, chocolate (if less than 70% cocoa solids), processed chocolate bars and chocolates, jams and spreads, tofu, crisps, ready meals, surimi etc.

LEGUMES: Lentils, white beans, kidney beans, peas,