Anthropological nutrition, or the study of how humans have historically eaten, shows that indigenous peoples all over the world have thrived on both high protein and high fat diets. Traditional peoples have thrived without carbohydrates, grains and dairy for hundreds of thousands of years. In the spirit of our biological heritage, here are some favorite keto and paleo recipes to help you feel super nourished and satiated.
Paleo Pasta Puttanesca
While regular pasta is loaded with refined carbs, there are some paleo and keto-friendly pastas out there made from nut flours, beans and eggs. There is also the option of using spaghetti squash as your pasta base. Whatever noodle you choose, the idea behind pasta puttanesca is that you can use up any ingredients that might be lying around your house or fridge. Have veggies that need to be eaten? Throw them in! After making the sauce, top it off with a hearty sprinkle of nutritional yeast and salt and you’re in for a delicious, fast, healthy meal that will leave you full for hours.
- Paleo pasta of choice/alternatively 1 spaghetti squash
- ½ pound bulk sausage of choice (I recommend a spicy Italian variety)
- 4 cloves garlic
- 2 tablespoons olive oil
- 1 tablespoons Italian seasoning mix
- ½ cup bone broth or stock
- 4 cups veggies of choice (broccoli, red peppers, zucchini, chard, onion, olives, etc.)
- 4 tablespoons nutritional yeast
- Salt to taste
Prepare pasta with manufacturer instructions (do not overcook). Remove from water and rinse immediately, then gently toss with olive oil. If using spaghetti squash, cut in half, remove seeds, and place flesh down in Pyrex baking dish. Add a few tablespoons of water and bake at 350 degrees for 35-45 minutes, or until soft.
Saute garlic and onion in olive oil with sausage at medium heat until cooked through, then add veggies until wilted (3 minutes). Add broth and seasonings and simmer covered for 10 minutes or until veggies are cooked through. Place over cooked pasta and top with nutritional yeast. Enjoy!
Keto Snacks Made Easy: Antipasto Plate
Need a nice appetizer to impress that special someone? Or just some tasty snacks that won’t hurt your waistline? Either way, an antipasto plate is a simple, refined way to graze on paleo-friendly finger foods.
- Mixed olives
- Sun dried tomatoes
- Salami, pepperoni and/or prosciutto
- Roasted garlic
- Whole romaine lettuce leaves
Arrange in a pleasing fashion on a large platter. Spread hummus on lettuce or meat, top with garlic, tomatoes or olives. Enjoy!
Paleo Sausage Egg McMuffins
These super simple breakfast favorites are guaranteed to please with little effort! Use round metal cookie cutters as a form for your eggs, skip the bread and have a delicious keto/paleo-friendly breakfast sammie.
- 4 pasture-raised eggs
- 2 breakfast sausage patties
Grease four round metal cookie cutters and place in hot, oiled pan. Add one well-beaten egg to each form. Cook until eggs are set, then remove cookie cutters and flip to cook the other side. Place cooked sausages in between two eggs and voila!
Killer Keto Bread
This recipe has satiated my whole family when the desire for toast and nut butter or a nice sandwich is overwhelming. Not your traditional sandwich bread, it is best sliced thick and toasted. It pairs exceptionally well with soups and stews. Also, try it slathered in coconut oil. Yummy!
- 1/4 cup whole almonds
- 1/4 cup whole hazelnuts (or another nut of choice)
- 1/2 cup pumpkin seeds
- 1/4 cup flax seeds
- 3 tablespoons hulled sesame seeds
- 1 1/2 cups almond meal
- 1/2 cup hazelnut meal (or use 2 cups total almond meal)
- 2 tablespoons coconut flour
- 1 1/2 teaspoons baking soda
- 1/2 teaspoon salt
- 3/4 cup milk alternative of choice (almond, cashew, flax, hemp etc)
- 1 tablespoon apple cider vinegar
- 3 pasture-raised eggs
- 1/3 cup coconut oil melted and slightly cooled
- 1 tablespoon raw honey or pure maple syrup
- Place the whole almonds and hazelnuts in a food processor and pulse until coarsely ground. Add the pumpkin seeds, sesame seeds and flax seeds and pulse until ground. Add the almond meal, hazelnut meal, coconut flour, salt and baking soda and pulse until combined.
- In a separate bowl, combine the milk alternative, eggs, melted coconut oil, honey and cider vinegar. Pour the mixture into the food processor. Process until the mixture is thoroughly combined. Let the mixture sit for 5 minutes.
- Line an 8 x 4 inch loaf pan with parchment paper. Spread the mixture into the lined loaf pan and use a spoon to smooth down the surface. Sprinkle the top with some extra pumpkin, flax and sesame seeds (I also used sunflower seeds for the top.)
- Preheat the oven to 350 degrees F. Bake the bread on the middle shelf for 45-50 minutes or until a toothpick inserted into the center of the bread comes out clean. Let the bread cool completely and then remove from the pan.
- Store the bread in the fridge in an airtight container. It keeps for about 4-5 days.
World’s Best and Easiest Paleo Shortbread Cookies
This simple, delicious dessert is guaranteed to be a crowd pleaser!
- 1 cup almond flour
- 1 teaspoon xanthan gum
- 3 tablespoons palm kernel shortening
- 1 1/2 Tablespoons honey
- Pinch of sea salt
- 1/4 tsp. vanilla or almond extract (optional)
- Preheat your oven to 350 F. Mix all the ingredients in a small bowl until a batter forms, then use a tablespoon to scoop dough onto an ungreased cookie sheet. Gently flatten cookies.
- Bake cookies for 8-10 minutes, watching closely to ensure they don’t burn. Remove cookies from the oven when they are lightly golden brown, then cool on the pan for 10 minutes. Remove cookies and let cool completely.
Note: For thicker cookies, chill the batter in the fridge for 30 minutes before scooping and baking.