The Paleo Diet: A Guide to Getting Started

Consult your healthcare professional first

Before starting any new diet, including the Paleo Diet, it is essential to consult your healthcare provider. Guidance from a professional ensures that the diet aligns with your health goals and any pre-existing conditions you may have.

What is the Paleo Diet?

The Paleo Diet encourages eating like our ancestors, focusing on whole foods and eliminating processed options. The main focus is on meats, vegetables, fruits, nuts, and seeds while avoiding grains, dairy, legumes, and refined sugars.

How to eat on the Paleo diet

Prioritize whole foods: Choose fresh, minimally processed ingredients.

Balance nutrients: Try to consume protein, healthy fats, and carbohydrates at each meal.

Avoid processed foods: Stay away from packaged foods, artificial sweeteners, and anything with a long list of ingredients.

What to eat on the Paleo diet

Protein: Grass-fed meat, poultry, pork, seafood, and eggs.

Vegetables: Leafy greens, broccoli, carrots, bell peppers, and more.

Fruits: Berries, apples, bananas, and other whole fruits.

Nuts and seeds: Almonds, walnuts, flax seeds, chia seeds.

Healthy fats: olive oil, coconut oil, avocado, and fatty fish.

Timing: when and until what time can you eat on the Paleo diet?

While the Paleo diet does not restrict meal times, maintaining a consistent schedule can support digestion and energy levels. Ideally, try to eat your last meal at least 2 to 3 hours before bed, which can help with sleep and metabolism.

Snacks on the Paleo diet

To satisfy hunger between meals, focus on whole-food snacks that align with Paleo principles:

Vegetables with guacamole

Mixed nuts and seeds

Apple slices with almond butter

Hard Boiled Eggs

Quick Paleo Snack Recipe: Energy Balls

Ingredients

1 cup of almonds

1 cup pitted dates

2 tablespoons coconut flakes

1 tablespoon almond butter

pinch of cinnamon

Instructions

Blend the almonds and dates until smooth.

Add coconut flakes, almond butter, and cinnamon. Mix well.

Roll the mixture into balls and refrigerate for an hour.

Benefits of the Paleo diet

Improved digestion: Whole foods are generally gentler on the digestive system.

Increased energy levels: Avoiding processed sugars can help maintain stable blood sugar levels.

Improved Mental Clarity – Many report feeling more focused without processed carbohydrates.

Weight Loss: Focusing on nutrient-dense foods can help with weight management.

The Benefits of Homemade Hazelnut Milk

The benefits of homemade hazelnut milk: freshness, flavor and control

Plant-based milk has become a popular alternative to dairy for those seeking healthier lifestyles or those who are lactose intolerant. Among the options, hazelnut milk stands out not only for its rich, nutty flavor but also for its range of health benefits. While store-bought hazelnut milk is convenient, making your own at home offers numerous advantages. Here's why you should try homemade hazelnut milk, along with a simple recipe and helpful tips.

Why Make Hazelnut Milk at Home?

Pure Ingredients

When you make hazelnut milk at home, you have full control over what goes into it. Store-bought versions often contain preservatives, sweeteners, and thickeners. Homemade versions, on the other hand, are pure and free from unnecessary additives.

Freshness and Flavor

Homemade hazelnut milk has a much fresher taste compared to pre-packaged versions. The creamy texture and natural sweetness of freshly blended hazelnuts give it a distinct flavor that's hard to match.

Profitable

While it may seem like buying hazelnut milk is more convenient, making it yourself can save money in the long run. Buying hazelnuts in bulk and making milk at home is an economical option, especially considering the higher price of store-bought varieties.

Rich in nutrients

Hazelnuts are packed with vitamins and minerals such as vitamin E, magnesium, calcium, and healthy fats. When prepared fresh, hazelnut milk retains more of these beneficial nutrients compared to store-bought options that can lose potency over time.

Environmentally friendly

Making hazelnut milk at home reduces the need for packaging and transportation, making it a more environmentally friendly option.

A simple recipe for homemade hazelnut milk

This easy recipe requires minimal ingredients and can be made in just a few steps.

Ingredients:

1 cup raw hazelnuts

4 cups of filtered water

Sweetener of choice (optional): 1-2 dates, maple syrup or honey

A pinch of sea salt (optional)

Vanilla or cinnamon extract for flavor (optional)

Instructions:

Soak the hazelnuts

Place the hazelnuts in a bowl and cover them with water. Let them soak for at least 8 hours or overnight. This softens the nuts and makes mixing easier.

Drain and rinse

After soaking, drain and rinse the hazelnuts well.

Blend the hazelnuts

Add the soaked hazelnuts and 4 cups of filtered water to a blender. Blend on high speed for 1-2 minutes until the mixture is creamy and smooth.

Strain the mixture

Pour the mixture into a nut milk bag or fine mesh strainer set over a large bowl. Squeeze or press the bag to extract as much liquid as possible. You can save leftover hazelnut pulp for baking or making smoothies.

Sweeten and flavor

Blend the strained milk with a natural sweetener such as dates, maple syrup, or honey if desired. You can also add a pinch of salt or a splash of vanilla extract for more flavor.

store milk

Pour the finished hazelnut milk into an airtight container or glass bottle and store it in the refrigerator for up to 4 to 5 days. Shake well before serving, as the milk may separate naturally.

Tips to prepare the best hazelnut milk

Experiment with flavors

Hazelnut milk is versatile. You can enhance its flavor with vanilla, cinnamon, or even a pinch of cocoa powder for a touch of chocolate.

Use the pulp

Don't throw away the leftover hazelnut pulp! It is packed with nutrients and can be used in baking, smoothies, or as a base for energy bars.

Adds a creamy texture

If you prefer creamier milk, use fewer cups of water (2-3 cups) or blend the milk with a tablespoon of coconut cream or oats to give it more texture.

Customize your sweetness

Unlike store-bought hazelnut milk, which can sometimes be too sweet, the sweetness level is controlled at home. Stick to natural sweeteners and adjust according to your preferences.

Use filtered water

The quality of the water you use can affect the taste of the milk. It is best to use filtered water to ensure the freshest, cleanest taste.

Conclusion: Enjoy the benefits of homemade hazelnut milk

Making hazelnut milk at home is a simple and rewarding process that allows you to enjoy its many benefits. You get a fresh, nutrient-dense, preservative-free drink, while also having the flexibility to customize it to your liking. Plus, it's cost-effective and environmentally friendly! Whether you enjoy it alone, with coffee, or as part of a smoothie, homemade hazelnut milk is a delicious and healthy addition to your routine.