How do I integrate paleo into my every day life with a fulltime job? This question, among many others is probably one of the most important if you are about to change your nutrition and want to do without wheat (grains), dairy, refined sugar and processed foods. Suddenly, shopping at a grocery store may become a real challenge.
Almost each shelf you pass seems to scream at you „no, you’re not allowed to buy me“ or „no, this isn’t what you want anymore“. Of course, this makes things more difficult.
Now, an average grocery store is, if at all, good for no more than buying (ideally organic) fruit and vegetables, and of course grass-fed butter, which astonishingly can be found in many „normal“ supermarkets (at least in Germany. If you don’t live in Germany, I am and other readers certainly also are curious to learn about where you usually buy grass-fed butter in your country). Thus, except toiletries and water the rest is „forbidden“ for us. But never mind! Because after all, we can and want to cook everything by ourselves. We want to know, what we eat, we want to know of what quality our food is, and, if possible, where it comes from.
Now you may ask yourself, how is that possible? I am working or studying from morning to night, I have to manage a household, and possibly a family. Here, good planning is half the battle. Recipes that can easily be prepared at the weekend and consumed over the week are soups, stews, and salads, to name only a few.
Let’s take for instance this delicious and simple chicken stock. Normally I prepare it on Saturdays or Sundays. I always cook so much of it that it is enough for 3-4 days. Yes, you need a pretty big cooking pot for it! You can divide the stock into daily portions, freeze it or store it in the fridge in preserving jars for up to 3-4 days. Then, if you come home after a long day and you want to eat a light, warm and nourishing meal for dinner, you simply sauté a portion of mixed, grated vegetables (which you can also prepare in advance and store in the fridge for up to 2 days) for 1-2 minutes in a saucepan with some ghee, and then simmer it in the stock for 1-2 minutes. And voilà – you have a fresh, nutritious soup in record time.
At the moment, I am working on a weekly plan, which will make it easier for you to prepare paleo recipes and integrate them into your every day life without hassle.Print
1 organic chicken or two chicken legs with bones
2 bay leaves
salt and pepper
1. Cut the edges off the onions, as this is where usually most of the dirt is. Then, cut both onions in a half.
2. Heat one table spoon ghee in a big, heavy-bottomed pot.
3. Put the onions with the cut surfaces down into the ghee and sear them over medium heat until golden brown (not black!).
4. Add peppercorns, bay leaves and herbs and sauté together for 1-2 minutes.
5. Add the stewing hen or the chicken drumsticks and 3 litres (10 ½ cups) of water.
6. Bring to boil. In the meantime carefully skim the foam that forms on the surface.
7. As soon as the water starts boiling, turn the heat to a simmer (I normally turn it down to level 2 out of 6). The water may only slightly bubble, but it MUST NOT boil.
8. Leave to simmer for 2-3 hours.
9. Take our the chicken, remove the meat from the bones, cut it into cubes and put it aside.
10. Pour the stock through a sieve, add diced chicken meat and season it with Himalayan salt, sea salt or rock salt.