This grain-free meal is farm-fresh & packed with nutrients.
The paleo diet and the keto diet aren’t supposed to be all meat, butter and eggs. To maximize nutrition, protein should be balanced with plenty of non-starchy vegetables. Filling your plate with colorful vegetables and healthy fats leads the way to good health.
For best results, start with the freshest produce—and your local farmers market is the best place to find it. These just-picked vegetables and fruit have fully ripened in relatively nearby fields—no long-distance shipping, no gassing to stimulate ripening, no sitting for weeks in cold storage. This food is as real as it gets, fresh from the farm.
Put a delicious farm-fresh meal on your table with these easy recipes.
PREP: 15 minutes
COOK: 10 minutes
MAKES 8 SERVINGS.
Turkey burgers are a family staple in my house for summer evenings. Using collard greens as a wrap solves the age-old question—to bun or not to bun. Adding veggies and capers is a nod to the Mediterranean diet and boosts the flavor.
No need to add salt, as capers are briny enough to carry the flavor. Top with Creamy Lemon Dill Slaw, if desired.
Each serving contains 205 calories, 10g total fat, 3g saturated fat, 0g trans fat, 90mg cholesterol, 165mg sodium, 6g carbohydrate, 3g fiber, 1g sugars, 22g protein, 2Est GL.
PREP: 15 minutes
MAKES 8 TO 10 SERVINGS.
Slaw on top of burgers is one more reason I’m happy to live in the South. Its creaminess and crunchy texture is a welcome addition. Dark leafy greens like collards are a good source of nondairy calcium, especially when combined with lemon juice found in the slaw (which makes the calcium more accessible).
Each serving contains 53 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 229mg sodium, 7g carbohydrate, 2g fiber, 3g sugars, 1g protein, 2Est GL.
PREP: 20 minutes
MAKES 4 TO 6 SERVINGS.
Seasonal vegetables and fruit make the best salad in a summertime supper. Spices heighten the flavor of this recipe and add extra anti-inflammatory, anti-oxidant polyphenols, beneficial for digestive and bone health.
Each serving contains 153 calories, 14g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 103mg sodium, 8g carbohydrate, 3g fiber, 2g sugars, 2g protein, 2Est GL.
PREP: 5 minutes
COOL: 30 minutes
MAKES 12 BITES.
This recipe uses local honey and raw cocoa powder (or cacao powder), a good source of magnesium. Try unsweetened dried cherries or blueberries in this recipe, combined with walnuts (if tolerated) for a great flavor mix. If nuts aren’t on your diet, use sunflower seeds or pumpkin seeds instead. For flavor and texture variation, add dried coconut and/or citrus zest along with fruit and nuts; do not exceed 1 cup total.
Each bite contains 97 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 9mg sodium, 9g carbohydrate, 2g fiber, 7g sugars, 2g protein, 4Est GL.
Contributing chef Sueson Vess is a food coach, cooking instructor and author of Special Eats.