Life Over Cancer Blog

The Paleo Diet: What is it anyway?

By Keith Block, MD

In the last few weeks, several of our patients have come in with questions about the Paleo diet, having recently heard or read about its presumed health benefits.  I was surprised to hear that some of these patients had decided to try this diet or had, in fact, already started it, under the mistaken belief that it’s consistent with the dietary recommendations we make to our patients.  It’s time to clear up the confusion! 

The Paleo diet

The Paleo diet is designed to mimic the diet of our pre-agricultural hunter-gatherer ancestors.  The thinking goes that the diet that we evolved on works best with our genetics and thus, makes the most nutritional sense.  While recommendations may vary slightly from version to version, the “modernized” version of the Paleo diet includes:  red meat (grass-fed is suggested), fish, fruits, vegetables, roots and nuts.  It excludes salt, refined sugar, processed oils, legumes and dairy products.  Like most diets, there are aspects of it that have some value, but I believe many of the core recommendations are problematic, and this is particularly true for cancer patients.

Tempeh Taco Filling

Makes 8 Servings                                                        Recipe by Eric Sharer, MPH, RD, LDN

  

Ingredients

1 pound         tempeh (2 8-oz packages)

4 tbsp.         expeller pressed canola oil or vegetable broth

As needed       vegetable broth

1 tbsp.         tamari, or as needed

1/3 cup         lime or lemon juice

1 tbsp.         chili powder

1 tsp-1 tbsp.   Cumin, ground

1 each          onion, peeled and chopped

1 head          organic kale, rinsed and chopped

½ lb.           organic mushrooms, cleaned and chopped

1 tbsp.         Balsamic vinegar (optional)

Quick Bean Burritos

Makes 4 Servings                                Recipe Adapted from Cancer Survivors Guide, p. 207

  

Ingredients

1 can (15 ounces) low-fat vegetarian refried beans

And/or  Tempeh Taco Filling- See below

4 each          whole wheat or corn tortillas

1 cup           shredded romaine lettuce

½ cup           favorite salsa

½ cup           Blockcamole (See recipe)

2               green onions, chopped

1. Heat the refried beans in small saucepan or in a microwave until warmed through.

2. Warm the tortillas, one at a time, in a dry skillet over medium heat. Alternatively, warm the tortillas in the microwave.

3. Spread one-quarter of the beans down the center of each tortilla and top with the remaining ingredients. Fold the bottom end of each tortilla toward the center, then roll the tortilla around the filling. Alternatively, place all of the ingredients on the table and let everyone assemble their own burritos.

 

Baked Mochi

From the website:  http://www.mitoku.com/products/brownricemochi/index.html

Mochi, a delicious whole grain food, is made from a glutinous, high-protein variety of rice called sweet rice. The sweet rice is soaked, steamed, and pounded; then it is allowed to dry until it is firm enough to slice. Late in December, traditional Japanese villages resound with the rhythmic pounding of sweet rice as families prepare mochi for the festive New Year's meal.

Tangy Cabbage

Serves 2 

Sweet/sour and lightly salty, this dish adds mellow zest to a spring or fall supper. (Add fresh cut corn kernels in summer).

Ingredients:
1 C. green cabbage
1 slivered onion
1 ear fresh corn (optional) 
1 umeboshi* plum

Umeboshi* is a salt-pickled plum used often in Oriental cooking. Very alkaline, it aids digestion. Its tangy sour flavor also helps detoxify the liver (which gets stressed on a diet high in fats).

Directions:
Slice cabbage and onion very thin, so they will absorb the tangy plum taste.
Mash plum and spread on the bottom of a skillet. Add 1/3 C. water.
Bring to a boil, then layer first the onion, then cabbage and corn on top.
Cover and simmer until tender: about 5 minutes. Stir to blend flavors

 

Tempeh Sausage Patties

 Makes 12 Patties

http://www.vegancoach.com/vegan-breakfast.html

Ingredients: 
8 ounces tempeh, grated
½ cup vegetable broth
1/4 cup rolled oats (can use Bob’s Red Mills Gluten Free Oatmeal)
2 Tablespoons Tamari, or Bragg's Liquid Aminos
1 Tablespoon organic canola oil
1 teaspoon each of sage, thyme, and marjoram
Water as needed
Spray oil for baking

Ugli Kale Salad

 Yield: 6-8 Servings                                                                                                           Recipe adapted from: Whole Foods     

  

Ingredients:

1 bunch Curly Kale, finely grated by hand or using a food processor

½ avocado, peeled and pitted

2 tablespoons lime or lemon juice

2 cups grated carrots

¼ cup thinly sliced red onion

1 Ugli fruit, peeled and sectioned

Directions:

Smoosh avocado, kale, and citrus juice together to coat kale uniformly

Toss with remaining ingredients

 

Miso Soup

Makes 4 servings

Ingredients                                                                                    

4 cups Filtered Water or Vegetable Broth
3-4 tbsp Miso Paste
2 stalks Green Onion, diced
1/2 package of firm or extra-firm organic tofu
3-4 dried pieces of wakame
1/2 cup of Daikon, shredded

Directions
Bring water or vegetable broth to a boil. Reduce heat.
Add green onion, tofu, wakame, and daikon and leave on medium heat for 8-10 mins.  Reduce heat to low.

Add miso paste and use a whisk to fully dissolve. You can add 3 or 4 tbsp but do this to taste as some like their soup saltier or stronger than others.

 

Chili Verde

From 30 Minute Vegetarian Mexican Cookbook
 Ingredients:
3 green bell peppers
1 bunch scallions, chopped
5 tomatillos, if available
4 c fresh spinach
2 tbsp canola oil
4 cloves garlic, minced
2 large onions, roughly chopped

Fried Tempeh with Apricot Mustard

From Christinacooks.com
Ingredients:
Toasted sesame oil, to coat pan
8 ounce block of tempeh, cut into thin squares

Apricot Mustard:

4 tablespoons stoneground mustard
4 tablespoons unsweetened apricot preserves
1 teaspoon fresh lemon juice
sea salt
2 teaspoons brown rice syrup
Fresh greens (I like arugala, spinach, or mustard greens)