Paleo Cookbook For Dummies by Kellyann Petrucci Page B

protein into your veggies, you have a full-fledged balanced meal.
    Local, organic, and seasonal produce is best. Frozen organic is a good choice as well because the produce is flash frozen, locking in all the freshness and goodness.
    The Environmental Working Group (EWG; www.ewg.org/foodnews/ ) did testing on various produce items and found which have high pesticide contamination and are therefore most beneficial to buy organic:
    Buy organic: Apples, cherries, grapes, nectarines, peaches, pears, lettuce, raspberries, strawberries, blueberries, bell peppers, celery, carrots, kale, mushrooms, spinach
    Organic optional: Bananas, mangos, papaya, kiwi, pineapples, asparagus, avocado, broccoli, cauliflower, onions
    The following vegetables are all Paleo-approved:
    Acorn squash
    Artichokes
    Arugula
    Asparagus
    Beets
    Bell peppers: Green, orange, red, and yellow
    Bok choy
    Broccoli
    Broccoli rabe
    Brussels sprouts
    Butternut squash
    Cauliflower
    Chile peppers
    Carrots
    Celery
    Celery root
    Cucumber
    Eggplant
    Garlic
    Green beans
    Green cabbage
    Greens: Beet, collard, mustard, and turnip
    Jalapeños
    Jicama
    Kale
    Kohlrabi
    Leeks
    Lettuce: Boston, butter, iceberg, leaf, and romaine
    Mushrooms
    Napa cabbage
    Onions
    Parsnips
    Plantains
    Radicchio
    Radishes
    Red cabbage
    Rutabaga
    Snap peas
    Snow peas
    Spaghetti squash
    Spinach
    Sprouts
    Summer squash
    Sweet potatoes and yams
    Swiss chard
    Tomatoes
    Turnips
    Watercress
    Yucca
    Zucchini
    Some Paleo-approved vegetables are nightshade foods, and these may cause discomfort if you have joint pain, autoimmune conditions, MS, fibromyalgia, or chronic fatigue syndrome. They include bell peppers (green, orange, red, and yellow), chile peppers, jalepeños, eggplant, and tomatoes.
    The following fruits have a place in your Paleo-approved kitchen:
    Apples
    Apricots
    Bananas
    Blackberries
    Blueberries
    Cantaloupe
    Cherries
    Dates
    Figs
    Grapefruits
    Grapes
    Guava
    Honeydew melons
    Kiwi fruits
    Lemons
    Limes
    Mandarin oranges
    Mangoes
    Nectarines
    Oranges
    Papayas
    Peaches
    Pears
    Pineapples
    Plums
    Pomegranates
    Pumpkin
    Raspberries
    Rhubarb
    Strawberries
    Tangerines
    Ugli fruit
    Watermelons
    Enjoy all fruit, but keep in mind that your healthiest options for everyday fruits are ones low in fructose, so choose berries and cherries most often. Dates in particular are very high in sugar.
    Limit your consumption of dried fruit; it’s easy to overeat, and it lacks the nutrition of fresh fruits while concentrating the sugars. You also have to be aware of the sulfites in some dried fruits, which are toxic. Always opt for no-sugar-added and sulfite-free dried fruit when you indulge or choose to skip it all together. Also be cautious of fruit juices and blending fruit into smoothies and sauces because they provide all the sugar of the fruit without the fiber and satiety of eating whole fruits.
    Spicing things up
    You can turn a mediocre dish into a hit with a splash of spice or a spice blend. You can purchase spices dried or fresh; just get your hands on spices that warm and ground you or make you come alive with energy, such as cayenne, cinnamon, curry, ginger, and peppermint.
    Cayenne, chili powder, chipotle, red pepper flakes, and paprika are considered nightshades and may cause discomfort if you have joint pain, autoimmune conditions, MS, fibromyalgia, or chronic fatigue syndrome.
    Allowing Paleo-smart fats
    Putting healthy fats on your plate makes just about everything you do better! Fats nourish every structure and function of the body — including your very important brain. Fats also help you absorb nutrients more efficiently and keep you feeling full.
    The key to choosing fats is to get the healthiest fats you possibly can. Fats are the second place on your shopping list (behind protein) I suggest spending extra money. Here are some good options:
    Avocadoes: These fruits provide monounsaturated fats, which are incredibly healthy. Add some in a salad, mash and use as a dip for veggies, or