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Hello and welcome to Behind the Plate, with me Rob Riches here on Prozis TV.
Now if you are wondering what I am doing out of the kitchen and here at the Page museum in Los Angeles,
California, allow me to explain. You see it all started some two and a half million years ago when mankind
once thrived on a diet of foods found in nature around us. These foods included game meat, fish, vegetables,
wild berries, nuts and eggs. Often high in animal protein and fat, and low in carbohydrates.
But things started to change when we introduced unnatural foods into our diet. And about 10,000 years ago,
And about 10,000 years ago, up until present day, mankind soon became detached from the very foods
that allowed us to become a highly evolved species. There has been many diet fads over the years
that have come and gone. But one in particular seems to have stuck around and from which many swear by.
It is called the Paleo Diet, also known as the Paleolithic or the Caveman diet. And it’s all about choosing
natural foods to help you achieve great health and the perfect physique. Put simply it's called the Paleo diet
because it includes eating foods that were around us during the evolution of the Paleolithic era.
The idea is that our genes and physiology have adapted through natural selection.
And have adapted through being best nourished to the foods that were around us.
This includes a full spectrum of animal food including beef, lamb, bison, venison and so on.
It also means eating their fats and organs, as all of this contains a complete array of amino acids
which are essential to our health and our evolution. Now the Paleo diet also means eating a fair supply
of vegetables, eggs, nuts and fruit. And we will look at this more throughout the program.
So far it's as though we have evolved into a pretty amazing species. But more recently it's as though
we have been taking a step or two back. You see over the past 10,000 years, many of the foods
from the agricultural revolution are alien to our genes and our metabolism. Often causing havoc to the body,
and leading to what we now know to be called Metabolic Syndrome. This includes such things as obesity,
type 2 diabetes, hypertension and even heart disease. All of which were unknown to our ancestors
and that are plaguing us today. The many who follow this Paleo way of life are suggesting we eliminate
certain foods from our diet to bring back optimum health. Foods such as grains, excess sugars,
vegetable oils, legumes and dairy. All of which make up the basis for the food pyramid. So, I don’t know,
you tell me: food essential for good health, or a mass marketed commodity?
Anyway, on with the rest of the show. And today I will be sharing with you how to make a mushroom
and beef meatloaf that fits with this Paleo way of life. So let’s head over to the store and pick up
the ingredients we need and get back to the kitchen. Now that I am here at the supermarket I can share
with you my top ten tips to follow and kick start your Paleo journey. Now of course it’s up to you if you choose
to follow just a few, or all of these tips. But rest assured if you do, you will be well on your way to nourishing
your body with the best possible nutrition and investing in your health and well being. Let's get in there.
So my first tip for the Paleo diet is that you can enjoy high amounts of fats, moderate amounts of protein
and fairly low amounts of carbohydrates. Now calorie counting is not an option, neither really is
portion control so you don’t have to worry about that. That leads onto my second tip and that is that
you can enjoy saturated fats, such as coconut oil, olive oil, avocado and macadamia oil.
Although you should choose to cut out all vegetable oil and hydrogenated and partially hydrogenated oils.
Let’s keep moving. My tip number three is to make sure you consume enough animal protein.
And this includes foods such as beef, poultry, pork, as well as their organs: hearts, kidneys and liver.
Don’t be afraid to eat the fatty cuts either. After all every protein meal should contain a large amount of fats.
Tip number four is all about vegetables. Fresh or frozen and make sure you eat plenty of them.
Either cooked or raw, but served with fat. Tip number five is to eat a low to moderate amount of fruit and nuts.
Now when it comes to selecting the best kind of fruits, choose ones that are low in sugar and
high in antioxidants, such as strawberries and black/blueberries. And also for nuts, choose nuts
that are high in omega 3 and low in omega 6 and total polyunsaturated fats such as macadamia nuts.
Tip number six is to choose organic, local and seasonal fruit and vegetables. Also try and choose
pasteurized grass fed meats that come from local environmentally conscious farms. That way
you really can be sure you are putting the best foods into building your best body. Tip number seven is
to cut out all cereal grains and legumes. This includes wheat, rye, barley and also oats and brown rice.
And also with those beans that means no soy, kidney beans or pinto beans.
Tip number eight: eliminate sugar, and that includes fruit juices, soft drinks and pretty much anything
that comes in a packaged product. As a rule of thumb if it comes in a box don’t eat it and when
you come grocery shopping, stick mainly to the produce, fish and meat aisles which are really around
the outer section of the aisles. Tip number nine is to eliminate all dairy with the exception of maybe
butter and heavy cream. Although the fact of the matter is we don’t need dairy and that leads me on to
the tenth and final tip. And that is eat when you are hungry. If you happen to miss a meal
throughout the day, don’t sweat about it. Really do what feels best for you and do what feels natural.
OK, that said let’s go around the store and pick up the ingredients and head back to the kitchen
to make this mushroom and beef meatloaf.
So with the ingredients now in the bag, it’s time to head back to the studio and I will show you how
to make this Paleo inspired mushroom and beef meatloaf. See you there.
Right then, now that we are back in the kitchen with all the ingredients we need, we can get started
with this Paleo inspired beef and mushroom meatloaf. First thing I am going to do is use these mushrooms,
I have two cups worth of organic mushrooms here already sliced and diced. And these are going
to act as our bonding agent instead of the flour, which is what you would normally use in a meatloaf recipe.
So... We are going to put some low heat onto the pan. And instead of using my usual non-stick spray
I am actually going to use a combination of fat. I am going to take one tablespoon of this raw organic
coconut oil. And then one teaspoon of this butter mixed with part canola oil. A good blend of different fats
in there. One of the great things about the Paleo diet is you don’t have to worry too much about the amount
of fat we are getting in. Remember that rule… As long as we have protein with that fat so, it's not to say
we need endless amounts of fat in every meal. But basically you are going to feel full up before you get to
that point where it can be too many calories and can be stored as body fat instead of allowing your fat
to be burned primarily as fuel. Because you are raising your metabolic rate, just with the protein and fat.
So, low heat there. Let's get the mushrooms in. Again two cups of mushrooms here. Make sure you keep
the heat low down so they can sauté in the pan. Next we take our 2 lbs of pasteurized grass fed beef.
Let's open this up. Beautiful, so we are going to add that into our bowl.
First I need to break apart this beef so that when we add the other ingredients in there it's not all going
to be clumped together at the top. We want to ensure we can mix all of this in with the beef so we get
a nice spread throughout the meatloaf. Let's leave that to one side and now we can focus on the
smaller ingredients. I am going to start off with this one medium sized onion. This is one of the Paleo ingredients.
Normally I would eat this raw, actually cut them up and add them to a salad. Or just lightly sauté them
in a little bit of fat a bit of like we are doing with the mushrooms there. But seeing as though
we have got beef, we need to make sure everything is cooked together. I am just taking off the outer
layer of the skin. And then slice some rings, all the time making sure that we continue to mix around
the mushrooms so that they don’t brown just on one side. Take the knife and we don’t have to be
too tidy here. Just cup up these rings, so we can get more of the onion throughout the meatloaf.
That should be good.
You have to excuse me if I start to get a bit emotional here, it is from the onion I swear. So let's keep moving
at this pace. You can see we can get the whole ingredient from raw to pretty much ready to get in the oven
which I have got set to 350 degrees Fahrenheit. Within about 5-7 minutes. Taking 3 cloves of garlic here,
if you want to get it from a store bought already in a jar that is fine but remember cavemen didn’t have
stores to go to buy their produce or their goods they got everything from basically what was around them.
So if we are trying to stick true to that Paleo type diet don’t you think it's best we actually use the ingredients
in their original, wholesome form. Right then what I am doing here is just slicing the ends off of the garlic,
removing the outer layer of skin. It’s a little fiddly but great flavor from these garlics.
Before I continue with the garlic let's just remove these mushrooms from the heat. They are just about done.
And again to save time and to be more efficient… OK, contradicting myself here because cavemen
didn’t have tools like a garlic crusher. But this is just going to save time, we are still using the basic
raw ingredients. And then just remove that with the bottom of a knife. The next of our ingredients to go in
are the herbs, starting with oregano. So a teaspoon of this goes in… Like so.
Now you need to always remember that some two million years ago, cavemen, or rather manufacturers,
which there weren’t any, didn’t have artificial flavorings, colorings, additives and preservatives
to basically put into their food, for much of a shelf life or to add much flavor. But they did have a lot of a
variety of different herbs, spices and also fats add a lot of flavor into this, so that’s why we are keeping
this kind of full fat beef. On with the thyme and for this, 3 teaspoons so I am going to use a tablespoon and a half.