Judy Genova's Menu Suggestions
Here's a typical breakfast for me:
2 free range eggs - lightly scrambled in unrefined coconut butter or organic
2 cups steamed dark leafy greens (mustard, collards, brocolli)
2-4 ounces steamed yam topped with small amount of butter or boiled
plaintains with butter
1 tsp. Carlson's Cod Liver oil or Flax oil drizzled on greens
1 organic kiwi, or 1/2 organic orange
1 cup green tea
I can go 5 hours on this meal, and then usually want a not so big lunch.
(maybe bowl of chicken soup cooked with cartilage, carrots, dill, parsnips,
chicken meat), or can of sardines, 1/2 avocado and apple.
4-6 ounces meat or fish (either stew, broiled, baked)
Cucumbers, tomato and onion salad with olive oil and lemon
sautéed eggplant, or some cooked veggie with butter or oil (asparagus,
brussel sprouts, etc.) or maybe cooked in canned coconut milk (carrot,
cauliflower, taro root curry).
organic apple slices with raw organic almond butter
or mango slices and banana with warmed coconut milk and cardamon
I recommend going to your local butcher and getting free beef marrow and
shoulder bones and boiling them to make stock. Freeze stock in ziplock
bags, and you will have the basis for lots of great, nutritious soups and
stews. You can also freeze the stock into ice cube trays. Then, anytime you
cook the kids veggies, just pop out a cube or too, and you can sneak lots of
nutrients into their food. Sneaky is the key!!!!!!
I do not recommend a low carb approach to paleo. Its not worked for me, and
I know it certainly doesn't work for active kids. The way you will keep your
kids from being unhappy and feeling deprived is to give them lots of fat.
Don't be afraid of meat fat or chicken skins or coconut butter as long as its
from organic sources. Egg yolks should be dark orange. Butter from grass
fed cows is dark yellow. Fat on a grass fed cow is dark yellow. Eat
guacamole. Avocados are a great source of healthy fat.
Kids who are fat deficient will instinctively look all day long for missing
essential fatty acids (as will their adult counterparts!). That's why most
people snack all day on empty calories.....
Learn to make delicous smoothies. I use a whole mango (peeled), 1 banana,
1/2 cup canned coconut milk, 1/2 fresh squeezed lemon juice, 1 TB raw almond
butter. You can sneak a raw egg into this for your kids. You can also sneak
Cod Liver oil into it. Carlsons is the best. The lemon flavored is the
least offensive I've ever had, and many on the paleo list will concur.
By Judy Genova. Posted to the PaleoRecipe Mailing List, Oct. 2001