I have a good friend who is what I call "paleo-curious". She and her husband are very much into natural living and natural eating. They have a toddler and another baby on the way this summer.
The main barrier(s) between them trying out paleo: Between the parents and toddler there are egg, peanut/tree nut, and fish/shellfish allergies!
So eggs for breakfast are out; seafood is out (including cheaper alternatives like canned salmon and canned tuna); peanuts are obviously not paleo so that is actually one place where the allergies and paleo overlap in exclusions.
Is it possible to live a paleo lifestyle with these dietary exclusions and not be:
Bored? Animal protein and fruit/veggies would be pretty much "it", though almonds, walnuts, pecans, sesame, pine nuts and coconut are all fine, provided there's no peanut cross contamination.
In the poorhouse from grocery spending? Eggs and canned fish are cheap items that a lot of paleo-style eaters include in their rotation, but those are unavailable to my friends due to their allergies.
Also, my friend's protein requirements are high because she is pregnant, and she was asking about ways to up her protein intake while staying away from their allergens. (Her daughter has at least one of the allergies, too, so saying that she could eat what the toddler can't doesn't really work as she's primary caregiver and food provider for the toddler - ergo risk of contamination.)
What paleo menu recommendations would you make for this family if they were to try out paleo-style eating? For breakfasts? For protein sources? For Omega-3s?
I'll focus on breakfast, since that seems to be the hardest for people. I have some non-egg breakfast ideas, many on my blog. The hubs won't touch eggs in any form so I have to get creative. As you can see, there are so many things to eat it's almost impossible to be bored!
avocado pudding - puree an avocado, a banana, and a date together in a food processor - add a dash of vanilla extract and a pinch of salt for vanilla flavored or 2 T unsweetened cocoa powder for chocolate flavored
coconut fruit salad - http://cavemanfood.blogspot.com/2009/06/coconutty-fruit-salad.html
primal peach patties - http://cavemanfood.blogspot.com/2009/01/primal-peach-patties.html sub ground flax for the egg
paleo fruit crumble - http://cavemanfood.blogspot.com/2008/04/paleo-fruit-crumble.html
bacon or sausage or jerky with any of the above - I have a homemade sausage recipe here and you can just omit the egg and it'll be fine: http://cavemanfood.blogspot.com/2009/03/turkey-or-pork-breakfast-sausage.html - bacon and fruit salad is a nice combo, add some whipped cream if doing dairy
cold roast beef - yummm http://cavemanfood.blogspot.com/2009/01/im-back-oh-and-awesome-roast-beef.html
greek yogurt - with some fruit if they're on dairy
macadamia nut butter - with some fruit if they're not
hash browns - made with potato, sweet potato, carrot, rutabaga, turnip, zucchini, or any combination thereof - just shred, squeeze the water out, and cook with lots of bacon grease or butter until crispy - great with any of the breakfast meats
smoothies - I've never cared for them, but lots of people seem to love them - use coconut milk or cream or yogurt for some fatty fat fat, or even some nut butter
english breakfast - sausage, sauteed mushrooms, sauteed tomatoes, sauteed or mashed potatoes
edited to add:
panna cotta - basically coconut milk "jello" made with unflavored gelatin and whatever else you want to throw in there, top w/berries
breakfast meatballs - half ground beef, half loose breakfast sausage, can add in some grated cheddar if on dairy
I have nothing really to add except that I'm curious to find out if those allergies still persist once they convert completely to paleo. Could it be the gluten/grains causing the sensitivity/allergy to those foods? Just something to think about.
"Paleo Cereal" sliced almonds, walnuts, pecans, blackberries, blueberries, unsweetened banana chips, ground cinnamon, and almond milk
"Paleo Pancakes" I know there are some options without eggs, they would just need to experiment
Fruit and heavy cream
I think lunches and dinners are pretty easy looking at something like Robb Wolf's food matrix. They can also do things like Zucchini Lasagna or Meatloaf. Ground beef is pretty cheap, even grassfed isn't too bad if you buy it in bulk.
For cheap protein sources, I would probably try to find pastured chickens. I know they have issues, but you can also use the whole chicken pretty easily. I am also not that afraid of conventional meat, so I would buy chicken drumsticks and thighs.
Omega 3s aren't my thing. I haven't figured them out really yet.
They should include at least a little liver for choline if they're not having egg yolks. Cream provides a lot of calories for comparatively little. Rotisserie chickens are often cheap too if you can find one without crap. Potatoes and sweet potatoes are good and filling if you don't have metabolic syndrome. Add lots of butter. Then there's the obvious, beef, lamb, pork, chicken, turkey plus all veggies, plus some fruit.
I know most of this is not orthodox paleo, but it is certainly better than what they have already been eating.
I work for a family that has more allergies than that - and it's not challenging at all. Sub in flax seed/squash/bannana for egg (depending on the recipe) and the rest are just non-issues. Protein = meat Omega 3's = supplements Easy :)
I will say though - paleo pancakes aren't as great w/o eggs, but definitely manageable.
And I've given this recipie a million times to people in your position.
Carrot Cake Mousse: (Also SO good if you add butternut squash for egg :))
Steam 6-7 larger carrots. Into a loaf pan, put: the steamed carrots 1/2 cup ghee (let it melt); shredded coconut (1/2 cup or so); honey to taste; ginger (fresh, or 1 tsp or so powder); nutmeg (1 tsp or so); sea salt; 2 large eggs. Preferably before the eggs have a chance to “cook” on the heat of the carrots, with a handheld blender mix all of the above. It should end up quite fluffy. Bake at 300 degrees for 50-60 minutes. The result should be a moist but firm, mousse-like consistency with a slightly drier top layer. Best when eaten warm.
Breakfast is what a person makes it. Last night's leftovers are a favorite. For a more traditional spin, I love, love minimaly processed chicken sausages. Combine these with sweet potato or spaghetti squash "hash browns" in a hash, and you've got a winner. Throw in some wilted spinach and the kids won't even know.
I struggle with cheap protein sources myself since eggs are not my favorite. I tend to turn to sliced turkey or roast beef (no nitrates). Not the best option, but probably as good as canned fish.
The Omega-3s are a little tougher call. This family may have to go the opposite route and look to reduce Omega-6s as much as possible to get closer to the 2:1 or 1:1 ratio.
Eat much grassfed beef...
You know, I don't eat much of those things in question that she is allergic too. For breakfast, I usually just eat bit of meat, and sometimes cheese. (I don't do milk, but I do cream, butter, and cheese). For lunch, I often have some kind of stir fry and some fruit. Sometimes I'll do salami and cheese, if too lazy to cook. Occasionally, I'll do shirataki noodles with spaghetti sauce and parmesan. And you can add some meatballs for protein. For dinner, I will often do steak or some other slab of meat, organ meats like heart or liver, fried chicken done in coconut flour, etc. I still like my salads with tons of parmesan cheese on them. I don't eat much canned or frozen food as I don't like the taste. Sometimes I will fry some diced apple in butter and cinnamon for a desert. Or whip some heavy cream with cocoa and a hint of stevia. I eat eggs maybe once per week and nuts are mostly for an emergency snack or for baking. My goto food is beef. If I am poor, I buy cheaper cuts or organ meats. Tough cheap cuts of meat can be tenderized by cutting them into pieces and than pounding them flat with the flat side of a meat cleaver or large knife. The pounding process really tenderizes them. Works great for heart meat as well. Mechanical tenderizering is my favorite way to tenderize as far as excellent results are guaranteed.
Thanks! I needed some new ideas as we have egg allergies! I do make egg free Omelets- Everything you like in your omelet less the egg, top with fresh Guac & cheese ( Try Mushroom, Tomato, onion, bell, bacon and garlic)
Lots of Paleo granola- http://paleoblocks.blogspot.com/2011/01/paleo-granola.html
and Paleo Non-Oatmeal- Mix of almonds, pecans, walnuts -soaked overnight. Rinse and blend in the morning and add fresh fruit/flax seed (blended or chopped) and heat.