Spiced Apple Protein Crepes

Bursting with protein, healthy fats, and fiber, these keto-friendly crepes are crafted with wholesome ingredients like almond flour, Greek yogurt, and eggs.

Topped with warming, cinnamon-simmered apples and a generous sprinkle of our Peanut Butter Protein Boost Granola, they're perfect for breakfast, a midday snack, or a nourishing dessert.

Ingredients

Crepes:

1 cup almond flour 

1/3 cup Greek yoghurt 

3 eggs 

3 tbsp milk of choice 

2 tbsp arrow root powder

Stewed Apples:

1 apple, chopped 

1 tbsp butter

1 tsp cinnamon 

1 tsp maple syrup 

A little water 

To serve:

Greek yoghurt

Peanut Butter Protein Boost Granola

Method

- Combine almond flour, arrowroot powder into a mixing bowl. Add 3 eggs, yogurt, milk and whisk until smooth. Allow to sit for 5-10 minutes. 

- Heat a little butter in a pan and pour batter into the pan to form a crepe. Cook for 1-2 minutes until bubbles form then flip. Keep warm under a clean tea towel. 

- To make the stewed apples combine all the ingredients with a little warm water and simmer on a low heat for 8-10 minutes. 

- To serve add some Greek yoghurt, stewed apples and a generous sprinkle of paleo granola 

Peanut Butter Protein Cookie Bars

Packed with 10g of protein, these delicious bars are made with our NEW peanut butter protein boosted granola and homemade coconut caramel.

Each slice is packed with natural wholefood ingredients and healthy fats & fibre, helping to sustain your energy levels and support gut health this autumn.

Ingredients

Makes 9

Base:

• 96g almond flour

• 20g collagen

• 125g peanut butter granola

• 1/2 tsp cinnamon

• 1/2 tsp salt

• 48g coconut butter (or coconut cream)

• 10g coconut oil

• 35g peanut butter

  Middle:

• 78g dark chocolate, chopped

• 65g peanut butter granola
  

  Coconut Caramel Top Layer:

• 20g coconut oil

• 1 tin full fat coconut milk

• 1 tsp vanilla extract

• Pinch salt

• 56g maple syrup

Method

• Preheat the oven to 170 degrees. To make the base, melt coconut oil and coconut butter/ cream in a saucepan on a low heat. Mix with all of the other ingredients and press into a square baking tin lined with parchment paper.

• To make the coconut caramel, place all the ingredients into a pot and bring to the boil, then reduce to a simmer and simmer until thickened and glossy (reduced by about half).

• Scatter the chopped chocolate and granola evenly over the cookie base and then pour the coconut caramel over the top.
  

• Bake for 25-30 minutes until slightly golden. Then allow it to cool fully before placing it into the fridge to set for a couple of hours. Cut into squares bars and store in an airtight container in the fridge.

Baked Peanut Butter Protein Pancakes

These delicious Baked Peanut Butter Protein Pancakes can be whipped up in just 15 minutes and have over 30g protein per serving.

Perfect for breakfast or as a snack, these fluffy pancakes are made with only wholefood ingredients including cottage cheese and almond flour.

They are naturally packed with protein, healthy fats & fibre that are essential for blood sugar regulation and hormone balancing.

Ingredients

Serves 2 

• 2 eggs 

• 112g organic cottage cheese 

• 98g almond flour 

• 1 tsp vanilla 

• 3 tbsp peanut butter 

• Pinch of salt 

• 1 tsp baking powder 

Toppings

• Greek yoghurt

• Peanut butter granola

• Drizzle of peanut butter

• Optional: fresh berries

Method

• Preheat oven to 170. 

• Put all the pancake ingredients into a blender and blend until smooth. 

• Pour into one large or two small baking dishes and bake for 10-12 minutes until a light spring to touch. Be careful not to overcook

• Top with yoghurt, our new peanut butter granola and a drizzle of peanut butter for a high protein, wholefood breakfast!

Sweet Potato Granola Brownies

Decadent, wholefood brownies that actually taste great? We've got the perfect recipe for you to indulge this autumn.

These Sweet Potato Granola Brownies are the perfect, healthier alternative that still hit the spot whilst being packed with nutrients.

Our recipe uses almond flour that is rich in polyphenols and magnesium whilst being packed with healthy fats & fibre.

Ingredients

Makes 9 brownies (or 12 mini brownies)

• 2 large sweet potatoes cut into cubes (approx. 350g)

• 50g sun dried apricots, soaked in warm water for 30 minutes

• 100g ground almonds

• 70g chestnut flour

• 35g cacao powder

• ½ tsp cinnamon powder

• 2 tsp ground flaxseeds

• ½ tsp baking powder

• 1/8 tsp sea salt

• 2 tsp almond butter (optional)

• 75ml milk of choice

• 105g The Paleo Foods Co Low Sugar Grain-Free Granola
  

Method

• Preheat the oven to 180°C / Gas mark 4 and line a 20 x 20 cm square baking tin with unbleached parchment baking paper.

• Place the sweet potatoes in a medium-size steamer pan with lid over medium heat and steam them for about 15 minutes or until soft. You could also boil the sweet potatoes, instead of steaming. Once done, set aside in a bowl.

• In a medium bowl, stir together the dry ingredients except the granola: ground almonds, chestnut flour, cacao powder, cinnamon powder, ground flaxseeds, baking powder and sea salt.

• Rinse the soaked apricots, keeping some of the soaking water aside, and blend in a powerful food processor with the cooked sweet potatoes until well combined into a smooth consistency. Add a splash of the soaking water while blending if needed.

• Add the dry ingredients from step 3 along with the almond butter and the milk and blend until well combined.

• Transfer the mixture into the lined baking tin. Use a spatula or palette knife to make the mixture even.

• Sprinkle granola evenly at top and press it slightly into mixture.

• Bake for 20 minutes, then cover the tray with unbleached parchment paper and continue baking for another 5 minutes at a lower temperature of 150° C / Gas mark 2. Remove from the oven and let it cool for at least 15 minutes before removing from the tin. Then, remove it and place it in a cooling rack and leave a further 15 minutes to cool before you cut it into 9 or 12 portions.

Sundried Tomato & Spinach Egg Muffins

These protein-packed Sundried Tomato & Spinach Egg Muffins contain 4 veggies and are topped with a sprinkle of our Low Sugar granola for extra crunch and nourishment.

Made with almond flour, these delicious muffins are packed with healthy fats to support your hormones whilst being high in fibre and iron.

Perfect for prepping ahead for those busy mornings!

Ingredients

Makes 6-8

• 6 eggs 

• 2 big handfuls baby spinach 

• 35ml olive oil

• 1 tsp garlic powder

• Salt & pepper

• 175g almond flour 

• 1 tsp baking powder

• 1 small tin sweet corn 

• 1 cup grated courgette 

• 1/4 cup sun dried tomatoes

• Paleo Low Sugar granola to sprinkle
  

Method

• Preheat oven to 170 degrees 

• Blend eggs, spinach and olive oil together. 

• Pour into a bowl then add almond flour, baking powder, salt, pepper, 1/2 of the sun dried tomatoes (keep some to top the muffins) drained corn, grated courgette (squeeze once grated to remove excess water) 

• Mix until combined then pour into muffin cases in a muffin tray. Top with remaining sundried tomatoes and a sprinkle of granola. Bake on the middle shelf for 20 minutes.

• Once cool, store in the fridge in an airtight container.

Tahini + Chocolate Granola Bars

Tahini is currently having it’s moment and with good reason. Packed with vitamins, minerals and antioxidants, this superfood is made from ground sesame seeds and tastes delicious.

Paired with our nut-loaded wholefood granola and indulgent dark chocolate, together this combo makes an irresistible trio.

These Tahini & Chocolate Granola Bars are incredibly moreish and perfect as a healthy dessert or afternoon snack.

Ingredients

• 180g dark 70-80% chocolate. We love Green & Blacks

• 95g tahini

• 140g (1 1/4 cup) Paleo granola of choice. We used our Cocoa & Hazelnut granola

• 30g (1/2 cup) pumpkin seeds

• 2 tbsp sesame seeds

• Flakey sea salt

• 1 tsp vanilla bean paste

Method

• Melt the chocolate then pour in tahini & vanilla paste. Stir until combined.

• Add the granola and pumpkin seeds and mix until everything is coated in chocolate.

• Arrange on a flat baking tray on a piece of baking paper (like a block of chocolate) so it can be sliced into long slices.

• Scatter the sesame seeds, sea salt and a little extra granola so its totally covered. Set in the fridge for a few hours and then slice into slices.

• Store in an airtight container for up to 10 days (if they last that long!)

No Churn Blackberry & granola Ice Cream

This deliciously creamy treat is perfect for beating the heat this Summer and made with just 5 simple ingredients and our Low Sugar granola.

The recipe is packed with coconut that is high in MCTs and minerals such as manganese, copper and magnesium and is a great way to indulge with less sugar.

The additional blackberries add a boost of polyphenols and antioxidants that can help improve gut health and lower inflammation!

This tasty recipe is both keto and paleo friendly.

Ingredients

• 1 tin full fat coconut milk

• 1 tin coconut cream 

• 150g blackberries 

• 1 tbsp maple syrup 

• 1 tsp vanilla bean paste 

• 115g Paleo foods Co granola of choice! 

Method

• Freeze coconut milk into ice cube trays overnight. 

• To make the blackberry swirl,  place blackberries and maple syrup into a saucepan and gently cook for 5-7 minutes until soft. Break down with the back of a spoon and allow to cool. 

• Add the frozen coconut ice cubes into a food processor or blender with the tin of coconut cream and vanilla, blitz until creamy and smooth. 

• Place into a freezer safe container, swirl through blackberry compote & layers of granola. Scoop and enjoy immediately or freeze for a few hours and enjoy then!

Trail Mix: Three Ways

Discover our three delicious trail mixes, perfect for enjoying our grain-free granolas while you're out and about this summer!

Plus, we've crafted a savory Kale & Coconut mix that's a game-changer for adding a boost of fibre and plant points to your summer salads and dishes!

Kale & Coconut Trail Mix

Ingredients

• 6-7 stalks kale

• 115g Paleo Low Sugar granola

• 1/2 tsp ground coriander

• 1/2 tsp ground cumin

• Pinch of Salt & pepper

• Drizzle olive oil

Method

• Heat oven to 140.

• Tear kale into pieces and drizzle with little olive oil, salt and pepper and spices. Rub in with hands so everything is nicely coated.

• Cook on baking sheet for 10 minutes until crispy.

• Take out the oven and add granola to the pan and mix everything well.

• Store in airtight container.

Berry & Goji Trail Mix

Ingredients

• 115g Berry & Almond granola

• 14g freeze dried berry mix (we used raspberries & goji)

Method

Combine and store in an airtight container.

Cocoa & Coconut Trail Mix

Ingredients

• 115g Cocoa & Hazelnut granola

• 90g cup high quality 80% chocolate chips

Method

Combine and store in an airtight container.

Our Favourite UPF Free Breakfast Brands

In a world where convenience often trumps the nutritional benefits of food, finding breakfast options that are both quick and healthy can be a minefield of misinformation and confusion. 

Ultra-processed foods, often laden with refined sugars, seed oils, additives and preservatives have sadly become the norm these days in UK supermarkets with brands using savvy packaging and marketing to make them seem healthy. 

Thankfully there is a growing movement of brands (including ourselves!) who are disrupting the supermarket shelves to bring higher quality choices with transparent ingredients you can trust. 

Our favourite UPF free brands prioritise natural, wholefoods ingredients that taste delicious and are packed with natural goodness. Opting for a wholefood and nourishing breakfast can help set a positive tone for our health and overall wellbeing. Join us as we share our favourite paleo approved breakfast brands that can help you get off to the best start this Summer!

Best Plant-Based Milks - Plenish Nut M*lks

These delicious nut milks are made with just 3 ingredients: water, nuts and salt and are perfect paired with our granolas for breakfast or as a snack. They contain no added sugars, refined seed oils, emulsifies or gums that are commonly found within store bought nut milks. Make sure you shake them really well before pouring into your bowl or cup!

Best Kefir - Biotiful Kefir Original

Kefir is packed with good bacteria that is essential for our gut health and is packed with protein that helps keep us fuller for longer. Always opt for the natural, unflavoured kefir as the flavoured varieties can contain added sugars, artificial sweeteners and natural flavourings. We love the original kefir from Biotiful that contains just cows milk & live cultures to keep your gut microbiome happy!

Best Yoghurt - Fage Total Greek Yoghurt

A classic Greek yoghurt that has stood the test of time, Fage is made with only milk and live active yoghurt cultures. It comes in 3 fat varieties: 0%, 2% and 5% and contains no added sugar whilst being rich in protein. We love to top Fage with a generous sprinkle of our grain-free granolas to add a boost of plant points, fibre and healthy fats!

Best Collagen - Ancient & Brave True Collagen

Known as the best daily ritual for whole body health, collagen is an important protein in the body that contributes to skin, cartilage and bone health. We love Ancient & Brave’s True Collagen that provides easily digestible, highly absorbable and clinically researched Type 1 hydrolysed bovine collagen peptides. It’s great mixed into yoghurt, added to smoothies or shakes or scooped into your morning coffee or tea for a collagen boost with a wealth of benefits. 

Best Grass-Fed Butter - Kerrygold Salted Butter

Made with just 2 ingredients: cream and salt, this famous pure Irish salted butter is a cult classic with over 50 years of heritage. It’s loved for its rich, creamy taste and is a versatile kitchen staple that contains an abundance of healthy fats and nutrients with no vegetable oils in sight. Grass-fed butter is considered to be healthier than butter from cows that eat grain because it’s higher in nutrients. Grass-fed butter also has a better omega-3 to omega-6 ratio and fewer toxins than regular butter making it a much healthier and tastier option! 

Best Peanut Butter - Meridian Crunchy Peanut Butter

Every jar of Meridian Peanut Butter is crammed with 100% nuts with just a pinch of sea salt added and absolutely nothing else. They roast the whole peanut in their skins and crush them to achieve the perfect crunch. It’s perfect drizzled on your breakfast bowls with a sprinkle of our granola for the ultimate nutty combo!

Cottage Cheese High Protein Ice Creams

🍦We’re obsessing over these Cottage Cheese High Protein Ice Creams to beat the heat this Summer!

These delicious and creamy ice creams are a great way to indulge with less sugar. Packed with protein and fibre thanks to their wholefood ingredients, they are the perfect healthy treat for cooling down in the heat! 😋

Ingredients

Makes 4-5 depending on mould size

• 1 tub (300g) full fat cottage cheese

• 1/4 cup (60ml) milk of choice

• 1 tbsp vanilla bean paste

• 1 cup or 8-10 fresh or frozen strawberries

• Ice cream moulds & sticks 

• A little Greek yoghurt to garnish with granola 

• A few sprinkles of our Berry & Almond granola

Method

• Gently cook strawberries in a saucepan on a low heat until you can mash them with a fork and they are nice and jammy. Allow to cool.

• Place cottage cheese, milk and vanilla in a blender and blend until smooth. 

• Put a little strawberry in the bottom of each ice cream mould then fill with the cottage cheese mix. Top with remaining strawberry mix. 

• Freeze overnight. 

• Remove from the freezer and dip the end in a little yoghurt so that you can coat in berry granola. Serve immediately.

Common Ultra-Processed Ingredients In Breakfast Granola

It will come as no surprise that cereals and granolas are a popular choice for a quick and easy breakfast or snack. What might come as a surprise however is the number of ultra-processed ingredients that can be found hidden inside some of the UK’s most popular cereal and granola brands.

Recent research published by The British Medical Journal (BMJ) has found that consuming ultra-processed foods (UPFs) is directly linked to 32 harmful effects on our health including a higher risk of cancer, type 2 diabetes, heart disease, mental health conditions and early death. This new research found that 57% of the UK diet is made up of UPFs with many household brands containing UPF ingredients.

Common ultra-processed ingredients found in cereals and granola include refined sugars, artificial sweeteners, refined seed oils, and food additives such as colours and flavours. What’s concerning is that most of us are unaware of how prevalent these UPFs can be in all types of packaged foods consumed within the UK with cereal and granola being one of the worst culprits. 

We encourage you to read labels carefully when shopping for breakfast cereals and granola. Opting for products with simple whole food ingredients and minimal additives.  

We’ll be exploring what UPF ingredients are commonly found in the UK cereal aisle to equip you with the knowledge to make a better choice for your health.

Defining Ultra-Processed Foods 

Ultra-processed foods are those that are made from ingredients that have undergone multiple processes, resulting in a product that is far removed from its original form. These foods often have a long list of ingredients, many of which are additives, preservatives and flavourings.

Key UPF Ingredients Found in Breakfast Cereals

Many breakfast cereals contain a variety of these UPF ingredients to make them taste better yet can be bad for our health. Common UPF ingredients commonly found in cereals and granolas are:

• Refined Sugars and artificial sweeteners like glucose syrup and caramelised sugar syrup 

• Artificial flavours

• Seed oils like sunflower and rapeseed

• Fructose

• Lecithins (made from refined sunflower oil)

• Soya Protein Crispies

• Caramelised Sugar Syrup

• Maltodextrin

• Emulsifiers

• Dextrose

• E numbers

• Artificial sweeteners

• Natural flavourings

Although breakfast cereals and granola are popular choices for a quick and easy breakfast or snack, many of these products are loaded with ultra-processed ingredients that can have a negative impact on our health. Here are some of the key UPF ingredients that are commonly found in breakfast cereals and granolas here in the UK. 

Refined Sugar, Artificial Sweeteners & UPF ingredients 

Refined sugars are added to many products to enhance sweetness, but they can also cause blood sugar spikes and crashes, leading to fatigue and hunger. Artificial sweeteners are often used as a low-calorie alternative, but they have been linked to weight gain and other health problems. Seed oils are used to increase shelf life, but they contain trans fats, which can raise cholesterol levels and increase the risk of heart disease. Food additives such as colours and flavours are used to enhance the appearance and taste of products, but they can also cause allergic reactions and other health issues.

Low Sugar & Keto claims 

Many low sugar and keto/low carb granola brands in the UK contain added artificial sweeteners which research has found can contribute towards an array of health issues. The two most common sweeteners that are used erythritol and steviol glycosides have been linked to blood clotting, strokes and heart attacks. Other less commonly used artificial sweeteners such as aspartame has been found to be carcinogenic to humans whilst sucralose has also been found to damage DNA whilst being a contributing factor towards leaky gut syndrome. 

Artificial and ‘Natural’ Flavours 

Flavour enhancers are often added to breakfast cereals to improve their taste and aroma and to make them more appetising. Some common flavour enhancers found in cereals include natural flavours. Natural flavours are plant or animal extracts or oils that are used to add flavouring to products. They can come from fruits, herbs, spices, vegetables, dairy and meat. Natural flavours, like artificial flavours, are food additives designed to add flavour yet the only thing that makes them ‘natural’ is that they are derived from plants or animals. 

When a product contains ‘natural flavour’ on its ingredients list it doesn’t give a clear understanding of what those added flavourings are. Natural flavourings do not contain any nutrients such as fibre or proteins as they are solely added to enhance the flavour of the product. A common natural flavouring added in UK cereals is barley malt extract, a flavour enhancer. Overall it’s best to avoid cereals that have ‘natural flavouring’ added to their ingredients list as it is unclear what they actually contain. Opting for whole grain cereals with minimal added sugars and preservatives can help promote better health and wellbeing.

Protein Claims 

Many ‘protein boosted’ granolas have added soya protein powder or crispies to boost the protein content of each serving. Soya protein powder is made from defatted soya bean flakes that have been washed in either alcohol or water to remove the sugars and fibre. They are then dehydrated and powdered and added into granola recipes.

Seed Oils 

Many granola products contain oils that are high in saturated and trans fats, such as palm, sunflower, rapeseed and hydrogenated oils. These types of oils can increase the risk of heart disease and other health problems. Recent research has also shown that they can be gut disruptive and cause inflammation in the body. It is best to eat cereal and granola products that do not contain any refined oils and instead choose brands that use unrefined oils like extra virgin olive oil or organic virgin coconut oil. Always choose organic coconut oil as the refined versions can be bleached!

Dried Fruit & Preservatives

Dried fruit is a common ingredient in granola, but many products contain dried fruit that has been treated with preservatives such as sulphur dioxide. These preservatives can cause allergic reactions in some people and have been linked to asthma and other health problems. Dried fruits, although sound healthy, can also be packed with sugar which can cause blood sugar spikes and other gut related issues. 

Nutritional Impact of Ultra-Processed Ingredients

Ultra-processed ingredients found in breakfast cereals and granola can have a significant impact on the nutritional value of these products. These ingredients often contain high amounts of added sugars, sodium, and unhealthy fats, which can contribute to a range of health problems, including obesity, heart disease, and type 2 diabetes.

One of the main concerns with ultra-processed ingredients is their high sugar content. Many breakfast cereals and granola products contain added refined sugars, which can contribute to health problems. In fact, some studies have linked high sugar intake to an increased risk of heart disease, type 2 diabetes, and other health issues.

In addition to added sugars, ultra-processed ingredients often contain high amounts of sodium. This can be a concern for people who are trying to manage their blood pressure or reduce their risk of heart disease. Consuming too much sodium can also lead to other health problems, such as kidney disease and stroke.

Finally, ultra-processed ingredients can contain unhealthy fats, such as trans fats and saturated fats. These fats can contribute to an increased risk of heart disease and other health problems. 

Overall, it is important to be aware of the nutritional impact of ultra-processed ingredients when choosing breakfast cereals and granola products. By choosing products that are low in added sugars, sodium, and unhealthy fats you can reduce the risk of a range of health problems whilst maintaining a healthy diet. 

Shopper Awareness and Labelling 

With the rise in awareness and research around UPF ingredients, consumers are becoming increasingly aware of the ingredients in their food and are seeking more transparency from brands and manufacturers. Labelling laws require manufacturers to list ingredients in their products, but it can be difficult for consumers to decipher the meaning behind the names of ultra-processed ingredients found in breakfast cereals and granola.

To help consumers make informed choices, some manufacturers are voluntarily providing additional information on their product labels. This may include the percentage of whole grains, the amount of added sugar, and the presence of artificial colours and flavours.

It is important to note however  that not all brands disclose this information, and some may use misleading marketing tactics to make their products appear healthier than they actually are. Therefore it is more important than ever for consumers to educate themselves and read ingredient lists carefully to avoid common ultra-processed ingredients.

Consumers should look for products that contain nutrient dense ingredients such as nuts, seeds, whole grains such as oats, small amounts of natural sugars such as Low GI coconut blossom nectar or honey with minimal amounts of refined sugars and artificial ingredients. By being aware of common ultra-processed ingredients and reading labels carefully, you can empower yourself to make more informed choices and improve your overall health and wellbeing.

Paleo Cinnamon Granola Loaf

This delicious Paleo Cinnamon Granola Loaf is made with almond & coconut flour for a delicious gluten & grain-free start to the day!

It’s topped with a generous sprinkle of our Pecan & Almond granola for added crunch and thanks to the recipes wholefood ingredients, each slice is packed with healthy fats & fibre.

Perfect as a delicious & nutritious breakfast on-the-go or as a snack to enjoy throughout the day, it’s great paired with a cup of coffee or tea.

Ingredients

• 1.5 cups (144g) almond flour

• 1/4 cup (56g) coconut flour

• Pinch salt

• 1 tsp baking soda

• 2 tbsp cinnamon powder

• 3 eggs

• 1/4 cup (52g) melted coconut oil

• 3 tbsp water or milk of choice

• 1/2 cup (100g) raisins (optional)

• 1 tsp vanilla extract or vanilla paste 

• Paleo Pecan & Almond granola to top

Method

• Preheat the oven to 170 degrees. 

• Combine all the dry ingredients except the granola in a bowl and mix to combine.

• In a separate bowl mix the wet ingredients (make sure the coconut oil is cooled) and stir into the dry. 

• Add the raisins (optional)

• Spoon into a small loaf tin lined with baking paper and top with granola. 

• Bake for 35-40 minutes on the lower shelf until golden. Allow to cool slightly before slicing. 

• Store in an airtight container.

Boost Your Gut Health: Tips To Increase Plant Diversity

Increasing plant diversity in our diets has been shown to have numerous benefits for gut health. The gut microbiome is made up of trillions of microorganisms, including bacteria, fungi, and viruses, that play a crucial role in digestion, immune function, and overall daily wellbeing. Studies have found that a diverse microbiome is associated with better health outcomes, while a lack of diversity has been linked to a range of health issues.

To increase the diversity within our gut microbiome, we need to ‘feed’ it with a variety of plants. One way to increase plant diversity in the diet is to incorporate a variety of fruits, vegetables, whole grains and nuts and seeds. These foods contain a range of nutrients, including fibre, vitamins, and minerals that support the growth of beneficial bacteria in our gut. Fermented foods, such as sauerkraut, kimchi and kefir, are also rich in probiotics that can help to populate the gut with healthy bacteria. Incorporating a variety of plant-based foods into our diets can be a simple and effective way to support our guts and overall health goals. 

The government’s current healthcare advice that promotes eating 5 portions of fruits and vegetables could now be argued to be outdated and in need of updating. New research is showing us that it’s not just about the number of fruits & vegetables we’re eating per day but focus also needs to be on eating a wider variety too. 

Understanding Plant Diversity and Gut Health

The Role of Plant Diversity in Gut Microbiota

The gut microbiota is a complex community of microorganisms that reside in the human gut. It plays a vital role in maintaining our gut and overall health. The diversity of our gut microbiota is crucial for it to function properly as our guts impact on all other areas of our body. A diverse gut microbiota is associated with increased health and wellbeing, while a less diverse gut microbiota is linked to various health issues.

Plant-based diets are rich in fibre, which is essential for the growth and maintenance of our gut microbiota. The gut microbiota feeds on dietary fibre and produces short-chain fatty acids (SCFAs), which provide energy to the gut cells whilst also having anti-inflammatory properties. By eating a diet rich in a variety of plants, we provide and ‘feed’ a range of fibres to our gut. These fibres support the growth of different types of gut bacteria, leading to a more diverse gut microbiota.

Benefits of Diet Rich In Plant Foods For Gut Health

A varied diet rich in plant foods has numerous benefits for gut health. It can reduce the risk of gut-related diseases, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and colorectal cancer. It can also improve gut motility, reduce constipation, reduce bloating and food intolerances and help rebalance and heal the gut lining. 

In addition, a varied plant-based diet can improve our overall health by reducing the risk of cardiovascular disease, type 2 diabetes, and obesity. It can also improve mental health such as reducing the risk of depression and anxiety.

Overall, increasing plant diversity in our daily diets is crucial for maintaining a healthy gut microbiota and boosting our overall health. A varied plant-based diet can provide the necessary fibres and nutrients for the growth and maintenance of a diverse gut microbiota, leading to us feeling happier and healthier. 

Balance Plants With Grass-Fed Meats

Balancing a diet that includes a variety of plant foods alongside grass-fed meats is a great combination to feel healthy and strong. Consuming diverse plant foods ensures a broad intake of essential vitamins, minerals, fibre, and phytochemicals, which collectively support immune function, digestive health, and chronic disease prevention. 

Grass-fed meats, on the other hand, are rich in high-quality protein and bioavailable iron, nutrients that are vital for muscle maintenance, energy production, and oxygen transport in the body. Women should eat grass-fed meats for iron especially during their periods.  During menstruation women can struggle with low iron levels that can lead to fatigue and weakness. Grass-fed meats are an excellent source of heme iron, which is more easily absorbed by the body compared to the iron found in plant foods. Eating grass-fed meats helps replenish iron levels more effectively, keeping energy levels up and supporting overall health.

Grass-fed options also tend to have higher levels of beneficial fatty acids and antioxidants compared to conventional meats. By integrating both plant foods and grass-fed meat you can enjoy a diet with a rich nutritional profile that supports your overall health. 

Tips For Increasing Plant Diversity

There are several ways that we can increase plant diversity into our diets. These tips include incorporating a wide range of plants with the ‘add on’ approach, selecting seasonal and locally grown foods, and consuming fermented foods and probiotics.

Incorporate a Wide Variety Of Plants

One of the easiest ways to increase plant diversity is to incorporate a wide range of plants into your diet, aiming for 30 different plants per week for optimal gut health. This can be achieved by including a variety of fruits, vegetables, nuts, seeds, and grains in meals. 

The ‘add on’ approach can help with this by adding a nut & seed sprinkle or extra veggies to your plate to boost the plant points. Instead of picking up your normal lettuce, opt for a mix which also contains spinach, rocket and baby leaf to boost your salad. Adding a nut & seed sprinkle to yoghurt is a favourite of Gut Health Expert Tim Spector to boost variety.  Adding a sprinkle of our Paleo Foods Co Grain-Free granolas to your morning yoghurt or porridge boosts your bowl by 9 plant points alone!

Try and eat a variety of colours of fruits & vegetables as different foods contain different beneficial plant compounds called polyphenols. Polyphenols give fruits and vegetables their colours and have been shown to enhance the growth of beneficial bacteria in the gut. Matcha Green Tea has one of the highest concentrations of polyphenols and is a delicious alternative to coffee. Another great way to increase plant variety is to experiment with different types of cuisines that incorporate a diverse range of plant-based ingredients such as Indian and Mexican dishes.

Eat Seasonal and Locally Grown Foods

Another great way to increase plant diversity is to select seasonal and locally grown produce. This not only ensures that we are consuming fresh and nutrient-dense foods, but it also supports local farmers and reduces the environmental impact of food transportation. Another fun and rewarding way to increase plant diversity is to try and grow our own produce such as herbs and fruits. If you don’t have access to a garden you can pot herbs and keep them in your kitchen to use when cooking. 

Eat Fermented Foods and Probiotics

Consuming fermented foods and probiotics can also increase plant diversity in our guts by contributing healthy microbes to the population that is already there. They can help prevent and treat dysbiosis in the gut which is an imbalance or deficit of healthy microbes. Fermented foods such as sauerkraut, kimchi, and kefir contain an abundance of these beneficial bacteria that can improve gut health. Other fermented foods like Apple Cider Vinegar and Kombucha are a delicious way to add more probiotic rich foods into your diet. Probiotic supplements can also be taken to increase the number of beneficial bacteria in the gut

Conclusion

In conclusion, increasing the plant diversity in our diets is essential for supporting the beneficial microbes in our gut. By incorporating a wide range of colourful fruits, vegetables, nuts, seeds and herbs, selecting seasonal and locally grown produce, and consuming fermented foods and probiotics, we can support our overall well being from the inside out. 

Lemon Collagen Glow Bars

Packed with nourishing wholefood ingredients, these Lemon Collagen Glow Bars are made with our Low Sugar granola and boosted with collagen to get that glow.

The zesty lemon paired with the nutty goodness of our Low Sugar granola makes the perfect bar that’s packed with healthy fats & fibre whilst being a great source of protein.

Perfect as a delicious & nutritious breakfast on the go or as post workout snack to hit your daily protein goals.

Ingredients

• 2 cups (230g) Paleo Low Sugar granola 

• 1/2 (48g) cup of almond flour

• 1 tbsp chia seeds

• 1/4 (60g) cup almond butter

• 1 tbsp collagen powder

• Pinch of turmeric 

• 1 tsp vanilla bean paste 

• Zest and juice of 1 lemon 

• 1 tbsp melted coconut oil

Method

- Combine all of the ingredients into a food processor and process until combined to a sandy texture.

- Press into a dish lined with baking paper and set in the fridge overnight or for a few hours.

- Slice into 8 bars and add a little extra lemon zest if you fancy! 

Mini Rhubarb & Strawberry Cheesecakes

Indulge with less sugar with these Mini Rhubarb & Strawberry Cheesecakes made with our Low Sugar granola. They are packed with delicious Spring flavours thanks to the juicy strawberries paired with tart rhubarb.

Packed with fibre and healthy fats, they have added gut health benefits thanks to the creamy cheesecake layer made with kefir yoghurt!

Ingredients

• 1 cup (115g) Low Sugar granola 

• 1 tbsp coconut oil

• 1 cup or 8-10 strawberries (frozen or fresh)

• 280g cream cheese 

• 1/3 cup (80g) kefir yoghurt 

• 1 tsp vanilla bean paste 

• Fresh strawberries

  Stewed Rhubarb: 

• 2 sticks rhubarb 

• 1 tsp vanilla bean paste

Method

- Pulse granola and coconut oil in a food processor until sandy. Press into the bottom of 3 glasses

- Place strawberries in a saucepan and cook on low until glossy. 

- Stew rhubarb in a separate pot with 1 tsp vanilla bean paste 

- Mix cream cheese and kefir yoghurt with vanilla bean paste. Once the strawberries have cooled, fold them into the cream cheese mix. Spoon into cups and allow to set in the fridge for 3-4 hours. 

- Once cooled and set, add rhubarb on top with some more fresh strawberries.

Low Sugar Matcha Yoghurt Bowl 🍵

Who says you have to drink your matcha for breakfast?! Enjoy eating it instead with our delicious Matcha Yoghurt Bowl recipe, the perfect Spring time breakfast!

Packed with fibre and polyphenols, it not only tastes delicious but it’s also great for your gut!

Polyphenols help feed the good bacteria in your gut. They can also reduce chronic inflammation and help control your blood sugar levels!

Ingredients

• 1 cup (225g) unsweetened yoghurt of choice

• 1 tsp matcha powder

• 1/2 tsp vanilla bean paste

• Generous sprinkle of our Pecan & Almond grain-free granola

• Fresh berries to serve (blackberries, raspberries, blueberries & strawberries)

• Nut butter to drizzle

Method

• Combine matcha in a bowl with a tiny drop of plant based milk and whisk until smooth. The stir in the yoghurt and vanilla until creamy.

• Top with a generous sprinkle of our Pecan & Almond granola and your favourite berries.

Keto-Friendly Crunchy Chocolate Bars🍫

Looking for a delicious Easter treat to enjoy this weekend that isn't packed with sugar? We’ve created these keto-friendly Crunchy Chocolate Bars with only 3 simple ingredients including our Chocolate & Hazelnut granola!

They taste absolutely divine and can be made in less than 10 minutes, perfect for sharing with family and friends this weekend.

Ingredients

• 90g food quality dark chocolate (we like 85%)

• Maldon sea salt flakes

• 1 tbsp coconut oil 

• 2 tablespoons of our Cocoa & Hazelnut granola

• You’ll also need a Chocolate bar mold or lined baking tray

  Method

• Melt chocolate and coconut oil in the microwave or over a pot of boiling water.

• Sprinkle granola into the chocolate mold and then pour the chocolate over.

• Sprinkle with sea salt. 

• Set in the fridge for about 1 hour or more until set.

Grains & Gut Health

Gut Health is the new wellness focus that’s exploding right now. The spotlight over the last few years has increasingly shifted towards the gut as new research has revealed that our guts are the epicentre of our overall health & wellbeing. We’ll be exploring how grains can affect our gut health and will be sharing actionable tips if you are looking to reduce the grains in your diet or go completely grain-free. 

The science of gut health

As scientific research continues to reveal the intricate connection between gut health and various areas of our wellbeing, more people are exploring changes in their diet and lifestyle to support their digestive system. One such approach that has also gained momentum is the adoption of a grain-free lifestyle. By reducing grains from your diet, some individuals say they reap a multitude of benefits such as reduced inflammation, balanced blood sugar levels and improved energy. 

What are grains?

Grains, sometimes referred to as cereal or true grains, are members of the Poaceae family which includes barley, corn, oats, rice, and wheat. These grains make the flour that goes into the majority of the products we eat everyday including bread, wraps, burger buns, pastries, pancakes and most cereals you’ll find on supermarket shelves.  

Grains consist of three important parts:

• The bran (the outermost layer), which contains fibre and B vitamins.

• The germ (aka the embryo), which contains oils, vitamins, proteins, minerals, and antioxidants.

• The endosperm (located above the germ), which contains carbohydrates and protein.

Refined vs unrefined grains

Grains can either be defined as unrefined or refined grains. Unrefined grains are whole grains that have been minimally processed to still contain the bran, the germ and the endosperm. The endosperm makes up around 85% of a wheat grain meaning that just 15% of the grain contains all of its fibre and the majority of its nutrients. Examples of whole grains that still contain the bran, germ and endosperm are oats and brown rice. 

Refined grains come from the same plant as whole grains, but they have been processed to remove the majority of the nutrients. Flour is the most commonly found refined grain that is used to produce the majority of the products we eat everyday including bread, wraps, burger buns, pastries, pancakes and most cereals you’ll find on supermarket shelves.  

Foods made with refined flour have a longer shelf life than whole grains as the oily germ tends to become rancid when exposed to light and heat. Therefore to expand their shelf life, these products are made with refined grains that are bleached and mixed with preservatives and refined oils.

Being a complex carb, whole grains are a good source of fibre as well as being rich in potassium, magnesium and selenium. Carbohydrates are made up of 3 elements: fibre, starch and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. Complex carbs are packed with more nutrients than simple carbs. They are also higher in fibre and digest more slowly. This also makes them more filling, which means they’re a good option for controlling blood sugar levels. 

The history of grains

Grains have long been a dietary staple in cultures around the world, providing sustenance and nourishment for generations but it can be argued that the grains we consume today bear little resemblance to their ancient counterparts. Modern agricultural practices and food processing techniques have led to the widespread consumption of refined grains, which are stripped of their natural nutrients and fibre content. Moreover, many grains contain compounds like gluten, lectins, and phytates, which can pose challenges for certain individuals, contributing to gut inflammation, digestive discomfort, and other health issues.

Benefits of going grain-free

By embracing a grain-free lifestyle, you're not only eliminating these potential irritants but also making room for nutrient-dense alternatives that can support your gut health in a variety of ways. Here's a deeper dive into the benefits of going grain-free for gut health:

Inflammation Reduction

Grains, particularly those containing gluten, have been implicated in triggering inflammation in the gut for some individuals. Chronic inflammation can lead to a host of health problems, including digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). By removing grains from your diet, you may experience a reduction in gut inflammation, alleviating symptoms and promoting healing.

Enhanced Digestive Function

Grains can be challenging for the digestive system to break down, especially when they're refined or processed. This can lead to bloating, gas, and other digestive discomforts. By opting for grain-free alternatives such as vegetables, fruits, nuts, and seeds, you provide your digestive system with foods that are easier to digest, promoting smoother digestion and nutrient absorption.

Blood Sugar Regulation

Refined grains can cause rapid spikes and crashes in blood sugar levels, which can wreak havoc on hormonal balance and energy levels. By eliminating grains and focusing on whole, unprocessed foods, you can help stabilise blood sugar levels, reducing cravings and promoting sustained energy throughout the day. If you do want to eat grains, it’s a great idea to eat them alongside fibre rich foods that can help 

Supports Gut Microbiome Diversity

The health of your gut microbiome, the diverse community of bacteria that inhabit your digestive tract, is crucial for overall gut health. Grains can alter the composition of the gut microbiome, potentially leading to dysbiosis and digestive issues. By opting for a grain-free diet rich in fibre, prebiotics, and probiotics, you can support a thriving microbiome, which is essential for optimal digestion and immune function.

Weight Management

Some studies suggest that reducing grain intake may be beneficial for weight management, as grains are calorie-dense and can contribute to excess calorie consumption. By replacing grains with nutrient-dense, lower-calorie alternatives, you can support a healthy weight and metabolic function, reducing the risk of obesity and related health conditions.

While the benefits of going grain-free for gut health are compelling, it's essential to approach dietary changes with mindfulness and balance. If eliminating grains from your diet, it’s important to enhance your intake of nutrient dense foods from a diverse range of foods to nourish your body. Incorporating a diverse array of vegetables, fruits, lean proteins, healthy fats, and gluten-free grains like quinoa or buckwheat can help ensure you're meeting your nutritional needs while enjoying a satisfying and fulfilling diet.

Conclusion

Whether you’re reducing your refined grains or going grain-free it can be an empowering step on your overall journey to good gut health and overall wellbeing. You may decide that eliminating grains altogether is not for you and instead decide to reduce your intake of grains, particularly refined grains that can be found in processed products. By prioritising nutrient-dense, whole foods and reducing or eliminating potential gut irritants, you can cultivate a thriving digestive system, paving the way for good health and wellbeing. If you do choose to eat grains, ensure that they are unrefined complex wholegrains and organic where possible and make sure to balance them with a diet rich in fruits and vegetables. Embrace the journey, listen to your body, and do whatever feels good for you and your gut. 

Apple Granola Breakfast Crumble

Made with just 6 ingredients including our Pecan & Almond granola, this crumble is packed with delicious, warming flavours. The crumble topping has the perfect texture of soft and chewy with a little added crunch!

Ingredients

• 3 granny smith apples, peeled and chopped 

• 1 tsp cinnamon 

• Drop of water 

• 1/2 tsp vanilla bean paste 

  Crumble:

• 1/2 cup (55g) Paleo Pecan and Almond granola 

• 1 cup (96g) almond flour 

• 1 tbsp arrowroot powder

  Method

• Preheat the oven to 170.

• Place chopped apple, cinnamon, vanilla and a drop of water in a saucepan and cook for 5-8 minutes until starting to soften.

• Place into a small oven proof dish (to serve one or two).

• Combine all the crumble ingredients and mix well. Scatter over apple mixture and bake for 15-20 minutes (cover with foil to avoid burning).

• Serve with a dollop of yoghurt and some fresh berries!

Raspberry & Chocolate Granola Kisses ❤️

These 6 ingredient Raspberry & Chocolate Granola Kisses are a delicious way to celebrate the love in your life today, weather it's for Valentines or Galentines! These kisses can be made using any of our grain-free granolas ❤️

Ingredients

• 1 cup (225g) unsweetened unflavoured yoghurt of choice 

• 2 tsp chia seeds 

• 1/4 cup (30g) raspberries 

• 180g dark good quality chocolate (70 or 80%)

• Fresh raspberries for topping

• Paleo Foods Co Grain-Free Granola (any flavour)

  Method

  1. Mash 1/4 cup raspberries in a bowl. Add the yoghurt and chia seeds and mix well.

  
  2. Dollop small disks onto some baking paper and pop a fresh raspberry in the center of each disk. Place onto a plate in the freezer to set solid (a few hours or overnight)

  
  3. Once set, dip the raspberry buttons into melted chocolate and sprinkle over some granola - work quickly because the chocolate sets almost immediately on the frozen buttons!

4. Store in the freezer in an airtight container and enjoy!