Paleo – Day 1

So here I am; day one and raring to go! I’ve already done my food shop – see here. It’s a good idea to pick a start date and get everything organised, especially if you go out to work. Who wants to be rushing round spending hours preparing everything? Paleo meals are quite straightforward so just a little planning and you’re on your way.

I’ve cut out most dairy (except for a bit of fermented cheese here and there), so that means no tea of coffee for me. I simply can’t drink the stuff without milk so what’s the point? Anyway, I need to drink bottled mineral water whilst taking my daily probiotic* (see the end of this post) so that’s me sorted!

I should mention that the lack of caffeine resulted in a headache. It started early afternoon, and then subsided somewhat by early evening, although still with me. It wasn’t anything unbearable, in fact I managed to cope without a painkiller; and normally I’d take one of those at the drop of a hat! However, I did make the decision to go to bed early at 9.30pm, but slept better than I have in ages! I woke up a few times but managed to get almost 9 hours sleep. That’s quite remarkable for me!

  • Breakfast Casserole
  • Mushroom Soup
  • Butterflied Roasted Chicken

B R E A K F A S T   C A S S E R O L E


Serves 4. Preparation: 15 minutes. Cook: 30 minutes

Choose grass-fed meats and organic vegetables when possible.

1 tbsp coconut oil
8 eggs
450g (1 lb) Italian sausage
2 sweet potatoes, diced
1 medium onion, chopped
1 red bell pepper, diced
3 garlic cloves, crushed
2 spring onions, finely sliced
80ml coconut or almond milk
Rock or sea salt and freshly ground black pepper


Preheat oven to 190°C / 375°F / Gas Mark 5

1. Melt the coconut oil in a lidded pan, placed over a medium heat. Add the sausage meat and crumble while cooking. When cooked, transfer them to an ovenproof dish (I used a lasagne dish).

2. Add the onion, garlic, half of the spring onions, and the bell pepper to the same pan. Cook for 4 to 5 minutes over a low heat. When softened, pour the vegetables into the dish with the cooked sausages.

3. Add the sweet potatoes to the pan, cover, and cook for about 6-8 minutes. When cooked, mix them into the dish with the other vegetables and sausage meat.

4. In a bowl, whisk together the eggs, coconut milk, and season with salt and pepper. Pour the egg mixture over the sausage mixture, and place in the oven.

5. Bake for 20 minutes, and serve warm with the remaining spring onions on top.

M U S H R O O M   S O U P


This is the most flavoursome of soups . . . unless you’re not into mushrooms! In fact, this turned out “restaurant quality”, even though I do say so myself!

This will make at least 8 servings, so it’s perfect for a family lunch the next day. Alternatively, store in separate airtight containers and freeze for another day (exclude the garnish).

750g mushrooms (any type), sliced
250g chestnut mushrooms, sliced
4 small organic onions, chopped
4 shallots for garnish, finely sliced
1.7 litres (3 pints) chicken stock
250ml coconut milk
3 tbsp ghee
handful fresh thyme
handful fresh parsley, chopped (reserve some for garnish)
sea or rock salt and freshly ground pepper


1. Melt the ghee in a large saucepan with lid, placed over low to medium heat.

2. Add the chopped onions and sweat with the lid on for 3-4 minutes until soft.

3. Add the mushrooms and thyme, replace the lid, and cook for about 8 minutes.

4. Add the chicken stock and bring to the boil. Turn down the heat to medium, and let the ingredients simmer for 15 minutes.

5. Stir in the coconut milk, season to taste, and let simmer for another 5 minutes, adding the chopped parsley at the last minute (reserve some parsley for the garnish). Remove from heat.

6. Allow the soup to cool down for at least 15 minutes, then blitz in a food processor or with a hand-held blender until smooth.

7. Meanwhile fry the finely sliced shallots in a small pan with a little melted ghee. Garnish with shallots, chopped parsley and a freshly ground black pepper.

B U T T E R F L I E D   R O A S T E D  C H I C K E N

Serves 4. Prep: 15 minutes. Cook: 1 hour

Another flavoursome dish and super-easy too! This can be prepared in no time at all.

1 whole chicken (2kg organic)
3 tbsp coconut oil
handful fresh rosemary, finely chopped
4 onions, peeled and quartered
4 carrots, peeld and sliced
2 red bell peppers (organic), chopped
2 lemons, halved
Sea salt or rock salt and freshly ground black pepper

Preheat oven to 200°C / 400°F / Gas Mark 6


1. Place the chicken, breast-side down, on a cutting board, cut along both sides of the backbone from end to end with kitchen shears and remove the backbone. Flip the chicken breast-side up, and open it like a book. Press firmly on the breasts with your palm to flatten as much as possible (save the backbone for homemade stock).

2. In a small bowl, combine the coconut oil and 2 tbsp of the rosemary. Rub the chicken with 2/3 of the oil/rosemary mixture and season the chicken.

3. Line a roasting tin with aluminium foil. Place the chicken on the backing foil and surround it with the vegetables and lemons.

4. Pour the remaining oil/rosemary mixture over the vegetables and lemons and season to taste.


5. Place the roasting tin in the oven and cook for about 1 hour or until the meat thermometer reads 75°C / 165°F in the thickest part of the breast.

6. Remove chicken from oven and allow to rest for 10 minutes, and serve.


* It’s claimed that conventional probitics fail because they only include miniscule daily doses, with insufficient protection and ineffective species of bacteria. Therefore I chose to take a super high-strength probiotic by Elixa. It delivers 50 times the dose of the average probiotic and should be taken with bottled water.

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