Valle - Sweet paleo: gluten-free, grain-free delights

Copyright 2015 by Lea Hendry Valle

All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems without permission in writing from the publisher, except by a reviewer, who may quote brief passages.

Book design and composition by Vicky Vaughn Shea, Ponderosa Pine Design

ISBN: 978-1-581-57277-3

ISBN: 978-1-581-57624-5 (e-book)

Published by The Countryman Press, P.O. Box 748, Woodstock, VT 05091

Distributed by W. W. Norton & Company, Inc., 500 Fifth Avenue, New York, NY 10110

Photographed by Lea Valle.

Author photo by Gavin Valle.

This book is intended for general informational purposes only, and not as personal medical advice, medical opinion, diagnosis or treatment.

Sweet Paleo

IN LOVING MEMORY OF MY FATHER, DR. DURWOOD HENDRY, AND TO MY MOTHER, LOUISE HENDRY WOMACK, WHOSE LOVE IMBUED ME WITH AN INTERNAL POT OF GOLD FROM WHICH I DRAW STRENGTH DAILY.

After struggling with persistent health issues for several years, I was convinced that diet was a significant factor. During time spent searching the Internet for news, information and clues about my condition, I became deeply intrigued by one particular word that kept popping up on my computer screen: Paleo.

My symptoms had not been eradicated with other ways of eating that were supposedly healthy, so it was worth a try to see whether Paleo might be right for me. This was more of a total lifestyle change than merely an eating adjustment and I benefited from the total transformation of my eating plan and physical fitness routine. Going Paleo was difficult at first, especially getting through the first days of a thirty-day elimination diet. But after sticking with it, I experienced rather dramatic results in a fairly short period of time. My energy level increased and my sleep patterns started to improve. Most important, my symptoms began to disappear. After years of seeing various types of medical professionals who tried to determine the root of my health problems and always being told nothing was wrong with me, I finally suggested that my doctor test me for celiac disease. When the results came back with a celiac diagnosis, a lot of my prior symptoms suddenly made sense. I had one of those dramatic, Aha! moments. Nutritionmy diethad been making me sick for years. Now that I knew, what should I do about it?

I started my blog, Paleospirit.com, as an answer. It was therapeutic and fun. I have always enjoyed cooking, and I soon developed a love for creating my own unique recipes that conform to my way of eating. It is a challenge but also a joy when I am able to turn a classic dish into something that I and others like me can eat without guilt or fear. Paleo Spirit enables me to share my passions for food, photography and nature in creative ways and, hopefully, help encourage others along the way.

For some people, food is simply utilitarian. But there are occasions when life demands something more, something special. Sweet Paleo is a celebration of foods that add some measure of variety and pleasure to our lives. We join together with friends and family to enjoy meals made for special occasions. Going through life focusing on food merely as fuel, while fine for some, is not for me. I choose to savor those precious moments of human interaction that sometimes include the sharing of special treats.

I believe our daily lives are enhanced in many ways by taking the time to enjoy the beauty of creation. Stop and smell the flowers. Take time to reflect on the beauty that surrounds us. It calms the mind and bolsters the soul. Our enjoyment of food can play a role in this, too. I love when food is not only healthful and delicious, but aesthetically pleasing as well.

Paleo means older or ancient and thus the Paleo diet (a.k.a. Paleolithic diet) got its name from the idea that we should be eating the way our preagriculture ancestors ate. Some people place a lot of emphasis on evolutionary science to justify this way of eating. What interests me more, aside from my own positive experience, is the scientific evidence and studies that show eating the foods we were created to eat leads to improved health. We should all think of food as a drug that we are putting into our body multiple times a day. Many of the illnesses plaguing our society, such as heart disease, type 2 diabetes, high blood pressure and cancer, just to name a few, are what are known as diseases of civilization. With that in mind, we should be eating what heals our body and supports our immune and cardiovascular systems and our brain function and keeps our sugar levels stable. The Paleo diet does just that.

I prefer to think of the Paleo diet as a way of eating or way of life. And what works for one person may not be exactly right for another. However, we can all look forward to improved health if we focus on eating nutrient-dense, noninflammatory, whole foods. You can think of Paleo as more of a template that focuses on eating the following foods:

High-quality sources of protein, such as meat, fowl and seafood

Lots of colorful, fresh vegetables and fruits

Healthy fats, such as nuts, seeds, avocados, olive oil and coconut

Eating protein, fresh fruits and vegetables and good fats simply provides much more nutrient density than does the Standard American Diet (SAD), which is high in processed foods. There are tons of amazingly good recipes that use only the above groups of foods along with herbs and spices to keep you from feeling the least bit deprived. Additionally, meals high in protein and good fats tend to lead to a period of satiety that lasts much longer than eating a low-fat, high-carb diet. Thus, you will stay fuller longer and consume fewer calories overall as a result. My personal experience has been that once I shifted my body from primarily sugar and carb burning to fat burning, I am simply not hungry as often. My great epiphany was realizing that I do not have to go around hungry to be fit and leanand neither do you!

The Paleo diet advocates the removal of:

All grains, including wheat, barley and rye, and even gluten-free grains, such as rice and corn