Why You'll Love This Recipe

• One Ingredient Recipe - You read that right, the only simple ingredient used in this recipe is bacon! You won’t believe the delicious flavor! If you’re looking for a bit of an addition to the bacon, try these Bacon Wrapped Asparagus Bundles or these Healthy Deviled Eggs.
  
• No Cleanup - One of my favorite reasons for using our pellet grill (besides the incredible taste) is that there is no messy pans to deal with! This recipe is completely mess (and baking sheet) free!  Meaning no bacon grease clean up.
  
• The Smokey Flavor - Smoking bacon takes it to an entirely new level of goodness! If you love a good smoker recipe, definitely try these Smoked Shrimp Skewers and this Smoked Jerk Chicken.

What is Bacon?

It's important to note that this specific recipe is all about smoking store-bought bacon.  If you're looking for a homemade bacon try this Applewood Smoked Bacon recipe from the Traeger app.

 Ok... now you might be wondering what is homemade bacon and what do you need?  
Bacon starts with a slab of fresh pork belly. You then massage it with a mixture of sea salt, coconut sugar (or brown sugar) and black pepper letting those flavors deeply penetrate the meat. This process is a natural curing method, keeping things healthy and free from sodium nitrate and other artificial preservatives. 

Once it's spent some quality time marinating (typically a couple of days) in that sweet and spicy goodness, you smoke it to perfection. Voila, you've got yourself some mouthwatering, uncured bacon that's hard to resist!

To save time and effort, however, I love to grab uncured thick-cut bacon from the grocery store or our local butcher and smoke it on the traeger to add a delicious smoke flavor!

Ingredients Needed

Disclaimer: Please note, some of the links on this page are affiliate links and I will earn a commission if you purchase through one of those links.  I personally own and use every product recommended and love them enough to share with you.

Ingredient Notes

• Uncured Bacon: I always recommend uncured bacon and for this recipe I like to use a thick cut as well. Nature’s Rancher is one of my favorite brands to use for this recipe; they have both an applewood smoked bacon as well as a steakhouse smoked bacon that are delicious.

Uncured Bacon is fairly easy to find and simply means the bacon was not cured using synthetic nitrates and nitrites or other preservatives. 

You can also get uncured, Whole30 compatible bacon from Butcherbox (my absolute favorite meat delivery service that I’ve been using for years!)

Butcherbox is a meat delivery service that delivers organic and free-range chicken, 100% grass-fed beef, wild caught seafood, and humanely raised pork straight to your door! We used this service for over five years before becoming affiliates and want to spread the word because we LOVE having a freezer full of delicious and high quality meats and we know you will too!

Click here to see the latest Butcherbox offer!

How To Make This Recipe

• Preheat the traeger grill, or other pellet smoker, to 200F. Once hot, place the sliced bacon directly on the grill grates in a single layer.
• Close the lid and allow the bacon to cook for 15 minutes.

• Increase the temp to 350F, flip the bacon slices and continue to cook for another 20-30 minutes or until the bacon is done and crispy to your liking. (The cook time may vary greatly based on the type of bacon, the thickness of the bacon, as well as your desired doneness).
• If desired, Remove the bacon from the smoker grates and place on a cooling rack or baking rack (or cookie sheet lined with paper towels) to absorb any excess grease for best results. Enjoy!

Recipe Suggestions

• You can cook this traeger bacon at a lower temperature or higher temperature as desired. The lower the temperature, the more smokey flavor you will get though you will have to increase the cooking time. The higher the temperature, the more mild the smoky flavor will be and the bacon will cook more quickly.
  
• Hickory pellets and apple pellets are great options for this recipe. However, feek free to use whatever you have on hand - we often like to use a blend wood pellets for many of our recipes.
  
• Use any leftover smoked bacon in these recipes for a delicious meal or appetizer:
  • Paleo Broccoli and Bacon Salad
  • Healthy Chicken Salad
  • Smoked Deviled Eggs

Recipe FAQ's

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Smoked Bacon

This Smoked Bacon recipe is perfect for your Traeger or other pellet grill. It is incredibly quick, easy, and so delicious! Every slice of bacon is packed with a wonderful smokey flavor that makes it a great addition to breakfast or your favorite bacon containing recipe!

Course Appetizer, Breakfast, Brunch

Cuisine American

Diet Gluten Free

Cook Time 40 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 315kcal

Author Emilee Mason

Equipment

• Traeger or other pellet smoker

Ingredients

• 1 lb uncured bacon

Instructions

• Preheat the Traeger, or other pellet smoker, to 200F. Once hot, place the sliced bacon directly on the grates of the grill.
• Close the lid and allow the bacon to cook for 15 minutes.
• Increase the temperature to 350F, flip the bacon slices and continue to cook for another 20-30 minutes or until the bacon is done and crispy to your liking. - The cooking time may vary greatly based on the thickness of the bacon, as well as your favorite level of doneness so be sure to keep an eye on it!
• If desired, Remove the bacon from the grill and place on a cooling rack (or plate lined with paper towels) to absorb any excess grease. Enjoy!

Notes

Ingredient Notes

• Uncured Bacon - I always recommend uncured bacon and for this recipe I like to use a thick cut as well.
  • Uncured Bacon is fairly easy to find and simply means the bacon was not cured using synthetic nitrates and nitrites or other preservatives. 
• Nature’s Rancher is one of my favorite uncured bacon brands to use for this recipe.  You can also get uncured, Whole30 compatible bacon from Butcherbox (link in post).

Smoking Suggestions

• You can cook the bacon at a lower or higher temperature as desired.
  • The lower the temperature, the more smokey flavor you will get though you will have to increase the cooking time.
  • The higher the temperature, the more mild the smokey flavor will be and the bacon will cook more quickly.
• Hickory and apple wood pellets are great options for this recipe. We like to use a blend of them both for many of our recipes.
• While this recipe calls for 1 lb of bacon, if desired, you can use as much bacon as will fit onto your smoker without overcrowding the bacon slices.
• While it of course won’t be smoked bacon, you can easily and quickly make bacon in the oven as well. See this Oven Bacon post for more info.

Storage Notes

• Bacon is best consumed immediately, however, cooked bacon can be stored in an airtight container in the fridge for up to 4 days. You can reheat it in the microwave or on a skillet.

 

Nutrition

Calories: 315kcal | Carbohydrates: 1g | Protein: 10g | Fat: 30g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 50mg | Sodium: 500mg | Potassium: 150mg | Vitamin A: 28IU | Calcium: 4mg | Iron: 1mg

Love this recipe? Consider leaving a 5-star 🌟 rating in the recipe card below and/or a review in the comments section further down the page. We LOVE to hear from you!

The post How To Make Smoked Bacon on the Traeger Grill appeared first on The Primitive Dish.

Why You'll Love This Recipe

• It's so easy!- Preparing this BBQ rub is a breeze! With simple ingredients and straightforward steps, it's a recipe that anyone can make in no time at all.
• No additives and preservative-free - This dry rub is made from scratch, giving you full control over the ingredients. No hidden additives or preservatives - just clean, flavorful spices.
• Makes the perfect BBQ rub - This rub isn't just for one specific dish. It’s perfect for all smoked and grilled recipes! Paired with whatever flavor wood chips or pellets you use on your pellet grill or smoker, it adds so much flavor to your dish.  It's truly the only all-purpose poultry rub recipe you'll ever need.
• Delicious Smoky flavor  - This rub has a delicious smoky flavor that is perfect for backyard grilling.
• Flavorful Poultry and Pork - Whether it's chicken or pork you're preparing, this BBQ rub will take it to the next level with a secret ingredient that will enhance whatever it is you're grilling.

Ingredients Needed

Ingredient Notes

• coconut sugar - this is a great paleo alternative to brown sugar, but feel free to use brown sugar as well!
• paprika - this adds that delicious smokey flavor to this rub.
• cayenne pepper - this is optional.  Add more or less depending on how much of a kick you would like your rub to have.
• allspice - the secret ingredient!  Allspice adds such a great flavor profile to the slightly sweet, slightly spicy, and smokey spices.

How To Make This Recipe

Making this smokey and sweet rub is so easy. 

• Measure all of the ingredients out and mix in a small bowl. Then add all the ingredients to a jar and seal until you are ready to use.

Before using, pat your chicken dry with a paper towel, and then use a liberal amount of rub for your chicken.

Use the recipe below to serve up your juicy flavorful chicken!

Smoked Chicken Thighs Recipe

These are the absolutely best Smoked Chicken Thighs is my favorite for meal prep or a quick weeknight dinner.  You can also use this chicken rub on these Traeger Smoked Chicken Wings and toss with your favorite wing sauce (like buffalo sauce or your favorite BBQ sauce) or eat them as is!

This is also a great recipe to use when smoking a whole chicken, chicken legs, or chicken breasts.

How to Store This Recipe

If you do not use all of the dry rub right away, you can place leftover rub in an airtight container. I tend to use a mason jar, it helps ensure flavors do not creep in and affect the flavor of the dry rub.

You can store the seasoning blend for about 6 months to a year. Just keep the mixture in a cool dry place.

Also, it probably goes without saying but be sure not to store excess sub that has been contaminated with raw chicken, that's just asking for trouble.

Recipe Tips and Variations

• Add in a little mustard powder for added flavor.
• You can use this dry rub on white meat, dark meat, or a mix. I love skin-on chicken thighs with this rub.
• Let your chicken rest for 5-10 minutes after you remove from the cooker. This will help lock in the juices. That way the first bite is incredible.
• Use a meat thermometer to ensure chicken reaches 165 degrees internally. That way you get delicious chicken that doesn't overcook. Use an internal meat thermometer to check the temperature.
• Cooking on apple wood or cherry wood will compliment the spices in this rub.
• Cooking on grill grates helps to insure the chicken a smokier flavor as it infuses the smoke during the cooking process.

Favorite Sides To Serve With Chicken 

Making everything on the grill just saves so much time, energy, and dishes!  These are some of my favorite sides to serve up alongside chicken recipes or any other meat cut you're grilling:

Smoked Vegetables
Traeger Asparagus
Traeger Baked Potatoes
Smoked Peaches - trust me on this one!
Smoked Bacon Wrapped Asparagus

FAQs

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Chicken Dry Rub

Skip buying premade dry rubs and make this simple and healthy, but also delicious rub for smoked chicken thighs (or any chicken really). This chicken rub is smokey, savory, with a hint of sweetness and a spicy kick that you can control! This spice rub can be used on pork as well, as the flavors will enhance pork or chicken.

Course Grilling

Cuisine American

Diet Gluten Free

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 8

Calories 19kcal

Author Emilee Mason

Ingredients

• 2 tbsp coconut sugar
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp paprika
• 2 tsp chili powder
• 1 tsp cayenne pepper optional
• ½ tsp allspice
• 1 ½ tsp salt
• 1 tsp black pepper

Instructions

• Add all of the rub ingredients to a small bowl or mason jar and combine.
• Store this chicken rub in a cool, dry place in an airtight container for 6-12 months.

Notes

Ingredient Notes

• coconut sugar - this is a great paleo alternative to brown sugar, but feel free to use brown sugar as well!
  
• paprika - this adds that delicious smokey flavor to this rub.
• cayenne pepper - this is optional.  Add more or less depending on how much of a kick you would like your rub to have.
• allspice - the secret ingredient!  Allspice adds such a great flavor profile to the slightly sweet, slightly spicy, and smokey spices

 

Nutrition

Calories: 19kcal | Carbohydrates: 5g | Protein: 0.4g | Fat: 0.1g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 452mg | Potassium: 37mg | Fiber: 1g | Sugar: 2g | Vitamin A: 187IU | Vitamin C: 2mg | Calcium: 8mg | Iron: 0.2mg

The post Easy Dry Rub Recipe For Smoked Chicken Thighs appeared first on The Primitive Dish.

Why You’ll Love This Recipe

• Tender and Juicy Chicken - This traeger chicken breast recipe recipe makes incredibly tender and juicy chicken breasts that the entire family will love! This Jerk Chicken is another tender and delicious smoked chicken that is juicy and full of flavor!
• Less than 30 minutes - This BBQ chicken is so quick and easy making it perfect for busy weeknight dinners as it will be on the table in 25-30 minutes! It’s also great for meal prep! If you’re looking for more meat recipes that save well throughout the week try these Asian Meatballs and this Shredded Buffalo Chicken.

• Incredibly Versatile - Traeger Grilled Chicken is one of my favorite staples and a great recipe to have on hand in the fridge. You can quickly and easy make various meals from this recipe or heat it up and throw it on a salad. This chicken is perfect for these Smoked BBQ Chicken Nachos! We also love using the shredded chicken for chicken tacos.
• Healthy Dinner Dish - It doesn't get any healthier and more delicious than a tender and lean piece of chicken for dinner!  Using a Whole30 and paleo compliant BBQ sauce keeps this chicken a great primal dish.  

Ingredients Needed

Disclaimer: Please note, some of the links on this page are affiliate links and I will earn a commission if you purchase through one of those links.  I personally own and use every product recommended and love them enough to share with you.

Ingredient Notes

• Boneless Skinless Chicken Breasts - I always get my chicken from Butcherbox as the chicken is always organic, free-range, and humanely raised. This recipe works with chicken thighs as well, just adjust the cooking time as need or take a look at this smoked chicken thighs recipe.
• Avocado Oil - You can substitute for olive oil as well.
• Seasoning Blend - Use your favorite seasoning blend in this recipe! I love The New Primal’s Citrus Herb blend as well as Trader Joe’s 21 Seasoning Salute. Feel free to also season your chicken with just kosher salt, black pepper, onion powder and garlic powder or use this Chicken Dry Rub!
• BBQ Sauce - To keep this dish primal and paleo compatible, I like to use a naturally sweetened BBQ sauce with no additives.  One of my favorites is Good Food for Good.  

Butcherbox is a meat delivery service that delivers organic and free-range chicken, 100% grass-fed beef, wild caught seafood, and humanely raised pork straight to your door! We used this service for over five years before becoming affiliates and want to spread the word because we LOVE having a freezer full of delicious and high quality meats and we know you will too!

Click here to see the latest Butcherbox offer!

How To Make This Recipe

• Preheat the Traeger grill (or other pellet smoker) to 450 degrees F for 15 minutes.  You can absolutely smoke this chicken at a lower temperature, see my notes on that below.
• In a small bowl whisk the avocado oil, coconut aminos, garlic, and additional seasonings until well combined.
• Pat the boneless chicken breasts dry with a paper towel and place in either a large bowl or ziplock bag and pour the oil mixture over the top. Mix well ensuring the chicken breasts are well coated with the oil on all sides of the chicken. Set the chicken aside or back into the fridge overnight.

• Once the grill is hot, place the chicken breasts directly on the grill grates or bbq and grill for approximately 25 minutes, flipping the chicken breasts halfway through, or until the chicken reaches an internal temperature of 165F.

• Brush the chicken with the BBQ sauce, if using, approximately 5-10 minutes before removing the chicken from the grill.
• Remove chicken from the grill, cover, and let the chicken rest for 5 minutes.  Slice or shred the bbq chicken and enjoy!

Notes: 

• If you have a bit of extra time, smoke the chicken on the smoke setting for 30 minutes or so prior to increasing the grill to a higher temperature.  This will help to infuse a bit more of that smokey flavor.
• I highly recommend using a meat thermometer to prevent dry chicken.  Simply insert it into the thickest part of the breast for the most accurate reading.

How Long Does It Take To Smoke Chicken

The smoking time for this chicken breast will vary based on the temperature you are smoking at, as well as the size of the breasts.

The lower the temperature, the longer the cooking time and the more smoke flavor the chicken will have. The higher the temperature, the faster the chicken will cook however it will have less smoke flavor.

You can customize this recipe and the cook time based on how much time you have and how much smoke flavor you would like.

The cooking time will also vary based on the size and thickness of the chicken breasts. For best results use a meat thermometer. We use a meater plus bluetooth thermometer and love it!

Smoked Chicken vs Grilled Chicken

Grilling is a fast cooking method that uses high direct heat, usually from beneath the food, to sear the surface and lock in juices, typically resulting in a charred exterior and juicy interior.

Smoking, on the other hand, is a slow cooking method that uses indirect low heat, along with smoke from smoldering wood, to impart a distinctive smoky flavor and tenderize the food, often leading to a deeply flavored piece of meat.

I love using a Traeger grill for the best of both worlds.  Even at higher cooking temperatures, pellet grills give an irresistible smoke flavor to your chicken that traditional grills can't achieve.  Keep in mind that different pellets (ie flavors and brands) offer varying intensities of smoke.

Lower temperature and longer cooking times allow the smoke to infuse the chicken more deeply, resulting in a more intense smoky flavor, while higher temperatures offer a quicker cook with a milder smoke taste. Thus, with this pellet grill chicken breast recipe, you can choose your cooking method based on your preference for smoke intensity and the time you have!

What To Serve With This Smoked BBQ Chicken

Our favorite part about this BBQ Chicken recipe is how versatile it is! We love to serve this chicken with a salad or some delicious grilled veggies for a quick and healthy meal. These are some great options to serve with this smoked chicken:

• Smoked Vegetables
• Traeger Baked Potatoes
• Traeger Asparagus
• Broccoli and Bacon Salad

Or use any leftover chicken in these easy and healthy recipes:

• Air Fryer Baked Sweet Potatoes - This BBQ chicken is delicious shredded and stuffed in these sweet potatoes, then drizzled with a little bit more BBQ cause and our favorite Tessemae’s Ranch!
• Smoked BBQ Chicken Nachos - If you haven’t tried Smoked Nachos you’re missing out! This recipe is an all around family favorite.

If you love the delicious flavor that cooking chicken on the Traeger gives you, try these Traeger Chicken Wings as well!

Recipe FAQ’s

More Healthy Dinner Recipes

More Smoker Recipes

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Traeger Smoked Chicken Breast

This Traeger Smoked Chicken Breast recipe will leave you with tender and juicy chicken every time! This BBQ chicken is so easy and grills up in less than 30 minutes. It’s such a versatile dish and is perfect for an easy weeknight dinner or to include in your weekly meal prep!

Course Dinner

Cuisine American

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Marinade Time 12 hours hours

Total Time 30 minutes minutes

Servings 4

Calories 289kcal

Author Emilee Mason

Equipment

• Traeger or other pellet smoker

Ingredients

• 4 boneless skinless chicken breasts
• ¼ cup avocado oil or olive oil
• 2 tbsp coconut aminos
• 1-2 cloves garlic minced
• ½ tbsp poultry seasoning or your favorite blend
• ¾ cup BBQ sauce

Instructions

• Preheat your pellet grill to 450F.
• In a small bowl whisk the avocado oil, coconut aminos, garlic, and additional seasonings until well combined.
• Pat the chicken breasts dry and place in either a large bowl or ziplock bag and pour the oil mixture over the top. Mix well ensuring the chicken breasts are well coated with the oil. Set the chicken aside or back into the fridge overnight.
• Once the grill is hot, place the chicken breasts directly on the pellet grill or bbq and grill for approximately 25 minutes, flipping the chicken breasts halfway through, or until the chicken reaches an internal temperature of 160F.
• Brush the chicken with the BBQ sauce, if using, approximately 5 minutes before removing the chicken from the grill.
• Remove chicken from the grill and let rest for 5 minutes until internal temp reaches 165F and the chicken is fully cooked. Slice or shred the chicken and enjoy!

Notes

Ingredient Notes

• Chicken Breast - This recipe works with thighs as well, just adjust the cooking time as need.
• Seasoning Blend - Use your favorite seasoning blend in this recipe! I love The New Primal’s Citrus Herb blend as well as Trader Joe’s 21 Seasoning Salute. You can also season your chicken with kosher salt, black pepper, onion powder and garlic powder.
• BBQ Sauce - To keep this dish primal and paleo compatible, I like to use a naturally sweetened BBQ sauce with no additives. One of my favorites is Good Food for Good.

Smoking/Grilling Notes

• The lower the temperature, the longer the cooking time and the more smoke flavor the chicken will have. The higher the temperature, the faster the chicken will cook however it will have less smoke flavor.
• The cooking time will also vary based on the size and thickness of the chicken breasts. For best results use a meat thermometer, like the Meater Plus.
• You can grill this chicken on a traditional propane or charcoal grill over medium high heat. I recommend a meat thermometer to prevent from undercooking or overcooking the chicken.

Storage Notes

• This chicken recipe is best stored in an airtight container in the fridge for up to 4 days.

Nutrition

Calories: 289kcal | Carbohydrates: 8g | Protein: 26g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 72mg | Sodium: 526mg | Potassium: 590mg | Fiber: 1g | Sugar: 3g | Vitamin A: 167IU | Vitamin C: 2mg | Calcium: 27mg | Iron: 1mg

The post Traeger Smoked Chicken Breast appeared first on The Primitive Dish.

What is honey?

Honey is a natural sweetener made by bees from the nectar of different plant species. This golden delight is a staple in many kitchens and has been used for centuries for its flavor, health benefits, and healing properties. From soothing a sore throat to providing a quick energy boost, honey has been a favorite of humans for ages.

But is it a good idea to include it in your paleo food plan?

Honey vs. raw honey

Before we delve deeper into honey's place in a paleo diet, let's clear up the difference between honey and raw honey. Regular honey, which you can find in most grocery stores, undergoes a heating and filtering process that removes impurities, such as pollen and beeswax.

Raw honey, on the other hand, is unprocessed honey, straight from the hive. It has a lower glycemic index, more nutritional value, and contains more antioxidants compared to regular honey.

For those following a paleo lifestyle, raw honey is the preferred choice as it aligns better with the paleo emphasis on whole, unprocessed foods.

What is the Paleo Diet?

The paleo diet, often referred to as the "caveman diet", aims to mimic the eating habits of our ancestors during the Paleolithic era. This dietary plan focuses on consuming whole foods, such as lean meats, fish, fruits, vegetables, nuts, seeds, and healthy fats, while avoiding heavily processed foods, dairy products, vegetable oils, and artificial sweeteners.

The idea is that by eating like early humans, we can promote weight loss, reduce the risk of chronic disease, and improve overall human health.

Is honey Paleo?

Honey, being a natural sweetener, aligns well with the paleo principles of choosing whole, unprocessed foods.

While honey does contain simple sugars, it also provides trace amounts of vitamins, minerals, and antioxidants, making it a healthier option compared to refined table sugar or high-fructose corn syrup.

However, although honey is paleo compatible, as with everything in life - it's essential to practice moderation when incorporating honey into your paleo lifestyle. Excessive consumption can still affect blood sugar levels and lead to health issues.

Other natural sweeteners that are paleo-compliant

While honey is a popular natural sweetener among paleo dieters, there are other natural sugars to satisfy your sweet tooth. Some alternatives include:

1. Coconut sugar: Made from the sap of coconut palm trees, coconut sugar has a lower glycemic index than table sugar and provides trace amounts of nutrients.
   
2. Pure maple syrup:  Derived from the sap of maple trees, pure maple syrup is another natural sweetener that can be used in moderation within a paleo diet. It contains minerals and antioxidants, making it a healthier choice than white sugar.
    
3. Date syrup: Date syrup, also known as date nectar or date honey, is a natural sweetener made from cooked and pureed dates. This thick, dark syrup retains many of the nutritional benefits of whole dates, including fiber, vitamins, and minerals.
   
   Check out this article on date syrup vs. maple syrup for more info on these two paleo, natural sweeteners. 
   
4. Date sugar: Made from dehydrated, ground dates, this sweetener retains the fiber, vitamins, and minerals found in the whole fruit, making it a nutrient-dense option.

Remember, the best way to approach sweeteners in a paleo diet is to use them on special occasions or in small amounts, focusing on nutrient-dense, whole foods for the majority of your meals.

Benefits of consuming honey on a paleo diet

Honey isn't just a good-tasting food; it also offers numerous health benefits. Here are some reasons to include honey in your paleo diet:

1. Antioxidant properties: Honey, particularly raw honey, is rich in antioxidants, which can help protect the human body from cellular damage caused by free radicals, reducing the risk of heart disease and other chronic conditions.
   
2. Antibacterial effects: Some types of honey, like manuka honey, are known for their antimicrobial properties, which can help fight infections and promote wound healing.
   
3. Natural energy source: Honey provides a quick source of energy, making it a great addition to pre- or post-workout snacks.
   
4. Improved digestion: Honey can help soothe the digestive system and promote the growth of beneficial gut bacteria, contributing to better overall gut health.

Keep in mind that honey's health benefits may vary depending on the type of honey and the different plant species it comes from. Raw honey is generally considered the best choice for those seeking the maximum health benefits.

Source for health claims: Goldschmidt, V. (2018). The sweet science of honey. Knowable Magazine. Retrieved from https://www.knowablemagazine.org/article/food-environment/2018/sweet-science-honey

Using Honey in Paleo Baking

For those who enjoy baking while maintaining a paleo lifestyle, honey can be a versatile and delicious ingredient to incorporate into your recipes. Not only can honey be used as a natural sweetener in your paleo treats, but it can also serve as a substitute for other sweeteners, such as maple syrup, providing a unique and delightful flavor profile.

Tips for using honey in paleo baking

1. Substituting honey for maple syrup: Honey can be used as a one-to-one substitute for maple syrup in most recipes. Keep in mind that honey has a slightly different consistency and a more pronounced flavor than maple syrup, which may slightly alter the taste and texture of your baked goods. If you're new to using honey in your baking, you might want to start by using a little less honey than the recipe calls for and adjust to taste.
2. Balancing moisture content: Honey adds more moisture to baked goods compared to granulated sweeteners like coconut sugar. In general, substituting honey for granulated sugar is a bit more tricky as it can affect the texture and outcome of your recipe. I recommend only swapping a sweetener for honey when the recipe calls for a liquid sweetener.
3. Experimenting with flavors: Honey comes in various flavors, depending on the plant species from which the nectar is sourced. This means you can play with different types of honey to create unique and exciting flavor combinations in your paleo baking. For instance, try using a floral or fruity honey to enhance the taste of your fruit-based desserts or a darker, more robust honey for recipes that feature spices like cinnamon or ginger.

Paleo Recipes Using Honey

Here are some of our favorite recipes where you can use honey for a delicious paleo treat!

Healthy Baked Vanilla Donuts (Paleo)

Smoked Peaches

Paleo Shortbread Cookies

Vegan Snickerdoodle Cookies

Conclusion

It's essential to remember that the paleo diet is about more than just individual food choices; it's about embracing an overall lifestyle that prioritizes whole, unprocessed foods and avoids heavily processed products. Including honey in your paleo diet can be a win-win situation, as long as you consume it in moderation and focus on maintaining a well-rounded, nutrient-dense dietary plan.

In real life, early humans likely had diverse diets that were much dependent on their environment and the availability of food sources. The honeyguide bird, for example, would lead traditional hunter-gatherers to honey sources in Africa, making honey a really big part of their diet at certain times of the year.

As modern paleo dieters, we have the luxury of selecting from a wide variety of natural foods and sweeteners, allowing us to tailor our eating habits to our personal preferences and health goals.

So, whether you're enjoying a tablespoon of honey drizzled over a bowl of fruit or mixed into a homemade salad dressing, feel free to savor the sweet taste of this natural gift from our buzzing friends.

In conclusion, including honey, especially raw honey, in your paleo diet can be a delightful and beneficial addition as long as it's consumed in moderation.

Naturally Sweetened Paleo Recipes You'll Love

The post Can you eat honey on the paleo diet? appeared first on The Primitive Dish.

Disclaimer: Please note, some of the links on this page are affiliate links and I will earn a commission if you purchase through one of those links.  I personally own and use every product recommended and love them enough to share with you.

These shrimp skewers come together so quickly and easily! They make a great quick dinner or easy appetizer and are perfect for the beginner home chef.

Smoking or grilling dinner is one of my favorite things to do year round because it cuts down on dishes and mess in the kitchen and you just can’t beat the flavor that smoking provides, especially when using Traeger Apple Wood Pellets which are my absolute favorite!

I love to pair these shrimp skewers with a side of grilled veggies for a healthy and protein packed dinner or to serve them up as a delicious appetizer. A little surf n turf is also a great option, serving these skewers alongside your favorite steaks.

For more Traeger pellet smoker recipes try this Traeger Smoked Chicken Breast recipe or this Smoked Bacon Wrapped Asparagus.

Ingredients Needed

• Large Shrimp or Jumbo Shrimp - I prefer to buy mine already peeled and de-veined with the tail on to save time, but feel free to do it yourself! Make sure it's raw shrimp.
• Primal Kitchen Italian Dressing - This is one of my favorite marinades and dressings to always have on hand! It's made with avocado oil and has a great citrus flavor. It's also great for marinading veggies before grilling them! You can also substitute for 3 tbsp olive oil and 1 tbsp red wine vinegar or additional apple cider vinegar.
• Apple Cider Vinegar - This adds a great tang to the marinade.
• Garlic - I prefer fresh but you can use garlic powder as well.
• Dill
• Salt & Black Pepper

How To Make This Recipe

1. Soak the bamboo skewers: place the skewers in water for at least 30 minutes.
2. Make the marinade: In a large mixing bowl, whisk all ingredients together except for the shrimp.
3. Rinse the shrimp: Rinse the fresh shrimp in cool water and then pat dry with a paper towel.
4. Marinade shrimp: Add the shrimp to the large bowl and mix ensuring the shrimp is well coated in the marinade. Marinade the shrimp for 30-60 minutes, any longer and the acid in the vinegar will begin to cook the shrimp.
5. Pre-heat the smoker: Pre-heat the electric smoker to 250 degrees F according to the manufacturers instructions.
6. Make the skewers: Thread the shrimp onto the skewers.
7. Smoke the Shrimp Skewers: Place the shrimp skewers directly on the grill grates or onto the smoker rack and smoke for 20 minutes, then increase the temperature to 375 degrees F and grill for 2-3 minutes on each side or until opaque and cooked thoroughly. *If smoking the shrimp over indirect heat, be sure to move them to the grill grates for the final grilling time.

*Be careful not to overcook as overcooked shrimp becomes chewy and not as delicious! The cooking time will vary based on the size of the shrimp so be sure to keep an eye on them!

Can I Make This Recipe Without A Smoker?

This recipe can absolutely be made without a smoker! Grill the shrimp until cooked thoroughly, flipping the skewers halfway through. You can also add ⅛ tsp to ¼ tsp (depending on taste preferences) of liquid smoke to the marinade before grilling for added smokey flavor.

Tips & Tricks

Smoked Shrimp Variations

The great thing about this recipe is how versatile it is! You can swap out the marinade for a dry rub and cook the shrimp the same way. Here are some delicious seasonings to try on smoked shrimp:

• Cajun Seasoning
• BBQ Rub
• Old Bay Seasoning

More Whole30 Appetizers You’ll Love

Smoked Bacon Wrapped Asparagus

Deviled Eggs with Bacon (Whole30, Paleo)

Bacon Wrapped Scallops with Pepper Relish (Whole30)

📖 Recipe

Print

Smoked Shrimp Skewers | Whole30, Paleo

These Smoked Shrimp Skewers are marinaded in a tangy Whole30 marinade and then smoked and grilled to perfection! They make the perfect smoked shrimp recipe for a Traeger grill and are great for appetizers or as a main dish!

Course Appetizer, Dinner, Main Course

Cuisine American

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Marinade Time 30 minutes minutes

Total Time 1 hour hour

Servings 6

Calories 245kcal

Author Emilee Mason

Equipment

• Traeger Grill or other pellet smoker

Ingredients

• 1 ½ lb large or jumbo shrimp peeled & de-veined, tail-on
• ½ cup primal kitchen italian dressing
• ¼ cup apple cider vinegar
• 2 cloves garlic minced
• ½ tbsp dill dried
• ½ tsp salt
• ¼ tsp pepper

Instructions

• In a large bowl, whisk all ingredients together except for the shrimp.
• Add the shrimp to the bowl and mix ensuring the shrimp is well coated in the marinade.
• Marinade the shrimp for 30 minutes, any longer and the acid in the vinegar will begin to cook the shrimp.
• Pre-heat the smoker to 250F according to the manufacturers instructions.
• Thread the shrimp onto the skewers.
• Place the shrimp skewers on the smoker and smoke for 20 minutes, then increase the temperature to 375F and grill for 2-3 minutes on each side or until opaque and cooked thoroughly.

Notes

• It’s important not to overcook shrimp as it becomes chewy and rubbery when cooked too long. The cooking time in this recipe is very dependent on the size of the shrimp but in general, shrimp is fully cooked when they curl up and turn opaque pink in color.
• To make this recipe without a smoker, simply grill the shrimp until cooked thoroughly, flipping the skewers halfway through. You can also add ⅛ tsp to ¼ tsp (depending on taste preferences) of liquid smoke to the marinade before grilling.
• These shrimp skewers are best enjoyed immediately after cooking, however, they do save just fine in the refrigerator for 2-3 days!

Nutrition

Calories: 245kcal | Carbohydrates: 2g | Protein: 16g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 143mg | Sodium: 836mg | Potassium: 141mg | Fiber: 1g | Sugar: 1g | Vitamin A: 207IU | Vitamin C: 1mg | Calcium: 64mg | Iron: 1mg

The post Smoked Shrimp Skewer Recipe For Your Pellet Grill appeared first on The Primitive Dish.

What is Pasture-Raised Beef?

Pasture-raised beef refers to cattle that have been raised on open pastures for their entire lives, as opposed to being confined to animal feeding operations (AFOs) or feedlots. Pasture-raised cows have a more natural diet, primarily consisting of fresh grass and other forage, with small amounts of supplemental grains, depending on the farm's practices.

Benefits of Pasture-Raised Beef

Animal Welfare and Natural Environment

Pasture-raised cows enjoy a better quality of life compared to conventional cows, as they are allowed to roam and graze in open pastures. This type of beef supports animal welfare, as it aligns with the cows' natural instincts and behaviors, reducing stress on their immune systems.

Nutrient Profile and Health Benefits

Pasture-raised beef has a superior nutrient profile compared to conventional, grain-fed beef. It contains higher levels of omega-3 fatty acids, conjugated linoleic acid (CLA), vitamin E, and vitamin B (Mayo Clinic). These nutrients contribute to a healthier immune system, reduced risk of cardiovascular disease, and improved overall health.

Environmental Sustainability

Regenerative agriculture practices, such as rotational grazing, used in pasture-raised beef production promote soil health and biodiversity. By avoiding chemical fertilizers and GMO corn used in conventional beef production, pasture-raised beef has a smaller environmental footprint.

Challenges and Concerns of Pasture-Rasied Beef

Availability and Cost

Pasture-raised beef is typically produced on small farms and may be harder to find in your local grocery store compared to conventional beef. The cost is also generally higher due to the slower growth rates of pasture-raised animals and the additional resources required to maintain the pasture.

Inconsistency in Labeling and Certification

Pasture-raised beef labels can be confusing, as there is no single, unified standard or certification. When shopping for pasture-raised meat, look for certifications from organizations such as the American Grassfed Association, which ensures strict adherence to specific animal welfare and environmental standards.

What is Grass-Fed Beef?

Grass-fed beef comes from cattle that have been primarily fed grass and forage throughout their lives. However, unlike pasture-raised beef, grass-fed cattle may be confined to feedlots and fed grain byproducts, especially during winter months when fresh grass is not available. It's essential to distinguish between grass-fed and grass-finished beef, with the latter referring to cattle that have been fed only grass for their entire lives.

Benefits of Grass-Fed Beef

Nutrient Profile and Health Benefits

Grass-fed beef has a similar nutrient profile to pasture-raised beef, with higher levels of omega-3 fatty acids, CLA, and vitamins compared to grain-fed cows (Mayo Clinic). These health benefits make it a popular choice for paleo and primal diets.

Environmental Sustainability

Grass-fed beef production can be more sustainable than conventional beef production, especially when using true grass-fed systems like rotational grazing. It reduces the need for chemical fertilizers, GMO corn, and other environmentally damaging inputs. Not to mention the negative effects they have on our bodies.

Animal Welfare

Grass-fed cattle generally enjoy better living conditions than grain-fed cattle, as they have more opportunities to graze and access to a more natural diet. However, their welfare may not be as high as that of pasture-raised cows, especially if they are confined to feedlots during certain periods.

Challenges and Concerns of Grass-Fed Meat

Availability and Cost

Like pasture-raised beef, grass-fed beef may be harder to find and more expensive than conventional, grain-fed beef. Grass-fed products from countries like New Zealand, where grass-fed systems are more common, can be more readily available but may come with a higher price tag.

Variations in Grass-Fed Beef Standards

The grass-fed label can have different meanings depending on the producer and the country. In the United States, the USDA's definition of grass-fed beef allows for some grain consumption, while in other countries, grass-fed cattle may never be fed grain. This can create confusion for consumers trying to make informed choices.

Flavor Profile and Cooking Considerations

Grass-fed beef has a distinct flavor profile compared to grain-fed beef, which some people prefer, while others find it less appealing. The leaner nature of grass-fed beef also requires adjustments in cooking techniques and temperatures to avoid overcooking or drying out the meat. As always, I suggest using a meat thermometer to ensure your meat is perfectly done.

Organic Beef Labels

When shopping for beef, you may encounter beef with organic labels. Organic beef refers to meat from cattle raised according to specific organic standards set by regulatory bodies, such as the United States Department of Agriculture (USDA).

These standards require that the cattle are fed organic feed, which is free from synthetic pesticides, herbicides, and genetically modified organisms (GMOs). Additionally, organic cattle must have access to outdoor space, and the use of antibiotics and growth hormones is strictly prohibited.

While organic beef offers certain health and environmental benefits, it is important to note that organic labeling does not guarantee that the beef is grass-fed or pasture-raised. Organic cattle may still be fed grain or grain byproducts, as long as they meet the organic criteria.

Therefore, if you are looking specifically for grass-fed or pasture-raised beef, it is crucial to look for those specific labels in addition to the organic label. Keep in mind that grass-fed and pasture-raised cattle can also be organic if they meet the necessary requirements, but it is also not automatically the case.

The Differences Between Pasture-Raised vs. Grass-Fed

The big difference between these two types of beef involves the living conditions of the cows and whether or not grass-fed cows were grass-finished as well - as we discussed above. This ensures the cows were never fed an unnatural diet in the off grazing season.

Nutrient Profile

Both pasture-raised and grass-fed beef have superior nutrient profiles compared to conventional, grain-fed beef. They are richer in omega-3 and omega-6 fatty acids, CLA, vitamins, and minerals.

Environmental Impact

Pasture-raised and grass-fed beef have a smaller environmental footprint than grain-fed beef due to their reliance on natural resources, regenerative agriculture practices, and reduced need for chemical fertilizers and GMO corn.

Animal Welfare

Pasture-raised cows enjoy the highest level of animal welfare, as they have the most space, freedom to roam, and natural environment for their entire life. Grass-fed cattle also generally have better living conditions than grain-fed cattle, but their welfare may not be as high as that of pasture-raised cows, particularly if they are confined to feedlots during certain periods.

How to Choose Between Pasture-Raised and Grass-Fed Beef

Consider Personal Preferences and Values

Choose the type of beef that aligns with your values, taste preferences, and dietary goals. If animal welfare is a top priority, you may prefer pasture-raised beef. If you're focused on the nutritional value, both pasture-raised and grass-fed beef offer health benefits.

Assess Availability and Cost in Your Area

Depending on where you live, pasture-raised or grass-fed beef may be more readily available and affordable. Check local farmers' markets, grocery stores, or online retailers to find the best options for your budget.

Look for Reliable Certification and Labeling

When shopping for either type of beef, look for certifications from reputable organizations like the American Grassfed Association, which ensure strict adherence to specific animal welfare and environmental standards.

Experiment with Both Options

Though you may night notice a difference, try both pasture-raised and grass-fed beef to determine your preferred taste, texture, and cooking experience. Keep in mind that the flavor and texture of each type of beef may vary depending on the specific farm or producer.

Tips for Grilling and Smoking Pasture-Raised and Grass-Fed Beef

Proper Meat Handling and Storage

Handle and store your beef properly to maintain its quality and safety. Keep it refrigerated or frozen until ready to use, and always practice good hygiene when handling raw meat.

Adjusting Cooking Techniques and Temperatures

Grass-fed and pasture-raised beef are leaner than conventional beef, requiring lower cooking temperatures and shorter cooking times to avoid overcooking or drying out the meat. Use a meat thermometer to ensure the proper internal temperature is reached for your desired level of doneness.

Choosing the Right Cuts for Smoking and Grilling

Select cuts that are well-suited for grilling or smoking, such as ribeye, strip steak, and tenderloin for grilling, or brisket, short ribs, and chuck roast for smoking. Keep in mind that leaner cuts from grass-fed and pasture-raised cattle may benefit from marinating or using a rub to enhance the flavor and tenderness.

Here are a couple of our most popular smoked + grilled meat recipes:

Reverse Seared Smoked Tomahawk Steak

Smoked Flank Steak

You might also find this article on New York Strip Steak vs Filet Mignon helpful!

Pairing with Complementary Flavors and Ingredients

Experiment with different seasonings, sauces, and side dishes that complement the unique flavors of pasture-raised and grass-fed beef. Fresh herbs, garlic, and spices work well with the natural taste of these meats, while grilled or smoked vegetables provide a healthy, flavorful accompaniment.

Try these side dishes with your next cut of grilled, grass-fed or pasture raised beef:

Traeger Smoked Baked Potatoes
Traeger Asparagus
Smoked Vegetables
Smoked Peaches

Conclusion

In conclusion, both pasture-raised and grass-fed beef offer significant health benefits, environmental sustainability, and improved animal welfare compared to conventional, grain-fed beef. By considering your personal preferences, values, and available resources, you can make an informed decision about which type of beef to include in your paleo and primal grilling and smoking adventures.

Don't be afraid to experiment with different cuts, cooking techniques, and flavor combinations to create delicious, healthy meals that celebrate the unique characteristics of these meats. And as always, I'd love for you to share your experiences and preferences in the comments section. Happy grilling!

Grilled + Smoked Recipes You'll Love

The post <strong>Grass-Fed Beef vs Pasture-Raised: What's the difference?</strong> appeared first on The Primitive Dish.

Whole30 Veggie Side Dishes 

These delicious side dishes take traditional veggies like roasted broccoli and green beans to the next level! These sides are packed with flavor and go well with countless entrees.

Smoked Vegetables

One of my favorite veggie dishes because of how versatile and flavorful it is! You can swap out the veggies for your family favorites, yet still get a yummy dish full of smoky flavor!

Brussels Sprouts with Bacon

A true match made in heaven! This one-pan dish is full of flavor from simple ingredients and makes a great addition to your holiday menu. 

Traeger Asparagus

This is a dish my entire family love - kids included. The marinaded and grilled asparagus is slightly crispy and then topped with zesty lemon and spices. Omit the parmesan to keep this dish dairy free. 

Air Fryer Roasted Cauliflower

Hands down my favorite way to prepare cauliflower. It's quick and easy to cook and is perfectly spiced. 

Whole30 Coleslaw

This coleslaw is a Whole30 summer side dish staple! Simply add all ingredients to a large bowl and it's ready for your next barbeque.

Whole30 Potato Dishes

Who doesn't love potato dishes? They're versatile and filling and make a perfect addition to many occasions. Before we get to the recipes, I must answer one of the most popular debates in the Whole30 and paleo community 

Are white potatoes whole30 compliant? 

All potatoes, including white potatoes, are Whole30 compliant. Whether or not white potatoes are paleo compliant has been debated for years which has caused confusion as to whether or not they're allowed on a Whole30 diet. 

Although white potatoes were certainly around when our ancestors roamed, the high starch content can raise blood sugar quickly. Because of this, they have not always been recommended in the paleo diet. 

They are becoming more and more accepted in a paleo and primal diet and are great to enjoy in moderation - as with everything! 

Back to it with my favorite potato sides: 

Traeger Baked Potatoes

These smoked baked potatoes make a fun twist to a classic side!  Baked potatoes go well with everything and can even be stuffed with your favorite protein (or this Whole30 chili) for a complete meal!  Another favorite way to have these baked potatoes is with this Reverse Sear Smoked Tomahawk Steak. 

Whole30 Mashed Potatoes

Creamy and delicious, these dairy-free mashed potatoes make a great side dish, especially for your healthy holiday menu!  They get their perfectly buttered flavor from Whole30-approved ghee. 

Air Fryer Baked Sweet Potatoes

This is one of our most popular side dish recipes because it's easy, delicious, and versatile!  We love using Japanese sweet potatoes and stuffing them with this Instant Pot Buffalo Chicken. 

Whole30 Loaded Buffalo Ranch Potato Salad

I'm almost embarrassed to admit how often we make this recipe during the summer, but it's that good!  There are so many flavors and textures from the red potatoes and bacon to the red onions and creamy buffalo ranch dressing - this is a summer side must!

Instant Pot Mashed Sweet Potatoes

Like the Whole30 mashed potatoes, these sweet potatoes are a great versatile side dish great for weeknight meals or holidays!  The instant pot makes them hands off and cleanup is a breeze. 

Baked Ranch Potato Wedges

These make a delicious alternative to your favorite potato fries!  They are perfectly seasoned and have so much flavor.  Crispy on the outside and tender on the inside, what more can you ask for with baked french fries?

Whole30 Salads 

Roasted Butternut Squash and Beetroot Salad

This salad is not only beautiful but it is SO good!  It makes a great year round salad and is perfect for special occasions.  It's packed with fresh whole ingredients and topped with a Whole30 date and dijon mustard dressing that everyone will love.

Paleo Broccoli and Bacon Salad

Another summertime healthy side dish, this broccoli salad is always a big hit at get-togethers!  Slightly sweet and slightly savory, this vegetable salad is also quick and easy to make. 

Whole30 Condiments

These Whole30 and paleo condiments make great additions to any meal.  I love using sauces  and condiments to liven up recipes - everything from simple protein like chicken and salmon to egg dishes and salads.

Whole30 Cashew Pesto

I can truly eat this pesto straight off a spoon.  Made with cashews, basil, and spinach it has such a slightly sweet and fresh flavor that goes well with so many dishes.  

Whole30 Teriyaki Sauce

This gluten free and soy free teriyaki sauce is without a doubt my kids' favorite condiment.  This recipe uses coconut aminos as a soy sauce alternative and is sweetened naturally with dates.  

Mango and Habanero Salsa

A sweet and spicy salsa that is made with only a couple simple ingredients.  I love serving this on tacos and this Traeger Grilled Salmon.

Whole30 Gravy

A delicious gravy that is perfect for these Whole30 mashed potatoes.  It's gluten-free, dairy-free, and takes only 5 minutes to make!

Apple Cider Vinegar Dressing

This is a great Whole30 dressing to always have in the fridge.  Not only is this tangy dressing perfect for salad, but I often use it to marinade veggies before grilling or air frying them. 

Whole30 Salsa

Another classic salsa recipe that offers so much flavor!  This recipe makes a lot and is perfect to make for a crowd or to store in mason jars in the fridge to add to a variety of dishes. 

Whole30 Appetizers

These Whole30 recipes not only make great side dishes but appetizers as well!  I often make these recipes for potlucks and parties and they are always a hit. 

Deviled Eggs with Bacon

If you're a fan of hard-boiled eggs, you will LOVE these smoked deviled eggs with bacon.  These eggs are filled with a classic creamy filling and topped with bacon crumbles and fresh herbs making them the ultimate whole 30 appetizer.

Smoked Bacon Wrapped Asparagus

These bacon-wrapped asparagus bundles make a great side dish or finger food appetizer.  Asparagus and bacon make another delicious pair and are a great way to break any clean eating food boredom.

Disclaimer: Please note, some of the links on this page are affiliate links and I will earn a commission if you purchase through one of those links.  I personally own and use every product recommended and love them enough to share with you.

Whole30 Main Dishes 

Now that you have an entire list of the 21 best Whole30 side dishes, what do you serve them with?  Here are some of my favorite paleo diet protein sources that are great options for meal prep and perfect to serve with any one of the above side dishes! 

Butcherbox is a meat delivery service that delivers organic and free-range chicken, 100% grass-fed beef, wild caught seafood, and humanely raised pork straight to your door! We used this service for over five years before becoming affiliates and want to spread the word because we LOVE having a freezer full of delicious and high quality meats and we know you will too!

Click here to see the latest Butcherbox offer!

Traeger Grilled Salmon

Smoked Flank Steak

Traeger Chicken Breast

Smoked Shrimp Skewers

The post The 21 Best Whole30 Side Dishes appeared first on The Primitive Dish.

Refined sugars and artificial sweeteners have long been used to add a sweet flavor to recipes, condiments, drinks, and more. However, with the growing recognition of the health risks associated with refined and artificial sugars, many people are often looking for healthier alternatives.

Date syrup and maple syrup happen to be two such alternatives that are also paleo compatible. These natural sweeteners have been used in many cultures for centuries, but are now gaining renewed popularity as more people turn away from refined sugars. Date syrup, sometimes referred to as date honey as well, is a popular sweetener and ingredient in recipes from the middle east.

These natural sweeteners make great substitutes for processed sugar such as traditional white sugars and brown sugar. Not only are they delicious alternatives, but they offer a host of health benefits as well.

What is Date Syrup?

Date syrup is a natural sweetener made most often with only dates and sometimes water to thin it out. It is a versatile and healthy alternative to traditional sweeteners such as cane sugar and artificial sugars such as Splenda and sucralose.

Date syrup has a rich, caramel-like flavor and is high in natural sugars, minerals, and antioxidants. It is perfect for adding a touch of sweetness to different recipes, from breakfast to dessert - or even adding to your coffee!

This syrup is made by removing the pits from the dates and then mashing or pureeing the pulp of the dates to create a thick paste. The paste is then heated and simmered until it becomes a thick liquid.

At that point, the liquid is then strained to remove any remaining bits of date and to clarify the syrup. Some manufacturers may also add natural ingredients like lemon juice or cinnamon to enhance the flavor or water to thin out the consistency.

The final product is a thick, dark liquid that is similar in consistency to molasses and has a rich, caramel-like flavor.

What is Maple Syrup?

Maple syrup is a sweet syrup that is made from the sap of maple trees, primarily the sugar maple tree. The sap is typically collected from the trees in the late winter or early spring as the starches are stored in the tree trunk in cold climates.

The sap is then boiled to remove water, resulting in a concentrated syrup. The process can take several hours, depending on the type of equipment used and the desired final product.

The syrup is then graded based on color and flavor, with darker syrups having a stronger maple flavor and a higher mineral content.

It's important to realize, however, that there is a difference between products marketed as "maple syrup" or simply "syrup" and "pure maple syrup".

Like date syrup, pure maple syrup is a natural sweetener and to be labeled as pure it must meet the standards set by federal laws. To be considered pure maple syrup it must be made from 100% pure sap of maple trees and cannot contain any added ingredients or preservatives such as corn syrup and artificial colors and flavors.

It is also graded according to color, flavor, and sugar density. It is a popular alternative to refined sugar or artificial sweeteners and can be used in cooking, baking, or as a condiment such as on pancakes and french toast.

Health Benefits of Date Syrup

Date syrup is essentially liquefied whole dates, meaning it offers the same health benefits as the fruit itself, making it a great natural alternative to refined sugars.

Dates in general are a good source of natural sugars, fiber, and antioxidants. They are also rich in vitamins and minerals such as potassium, magnesium, and vitamin B6.

The syrup made from dates contains these nutrients and also provides a good source of natural energy, as it contains balanced amounts of both glucose and fructose. Date syrup also boasts these additional benefits:

• Good for digestion: Dates are high in dietary fiber, which can help to promote regular bowel movements and prevent constipation.
• May help to lower blood pressure and cholesterol: Dates contain potassium, magnesium, and other antioxidants, which can help to lower blood pressure and cholesterol levels.
• May support bone health: Dates are rich in minerals such as magnesium and manganese, which are essential for maintaining strong bones and teeth.
• High in antioxidants: Dates contain antioxidants that may help to protect cells from damage, which can help to prevent certain diseases including cancer.

However, it is important to note that although it is a natural sweetener made up of fruit, like other sweeteners, date syrup is high in calories and should be used in moderation!

Source: https://www.healthline.com/nutrition/benefits-of-dates/

Health Benefits of Maple Syrup

Pure maple syrup has several potential health and nutritional benefits, including:

• Rich in antioxidants: Maple syrup contains antioxidants that may help protect the body from damage caused by free radicals.
• Contains numerous minerals: Maple syrup is a good source of minerals such as zinc and manganese, which are important for maintaining a healthy immune system.
• Low glycemic index: Maple syrup has a slightly lower glycemic index compared to other sweeteners, which means it may not cause as large of a spike in blood sugar levels. When using sweeteners, it is often a better choice to control blood sugars.
• Anti-inflammatory properties: Some studies suggest that maple syrup may have anti-inflammatory properties, which may help reduce the risk of chronic diseases such as heart disease and diabetes.

Again, just as with date syrup, natural sweeteners are still sugar, making them high in calories and should be used in moderation.

Sources: https://www.healthline.com/nutrition/maple-syrup

Cleveland Clinic: https://health.clevelandclinic.org/is-maple-syrup-better-for-you-than-sugar/

Nutritional Comparison: Date Syrup vs Maple Syrup

While maple syrup and date syrup are both natural sweeteners that can be used as a healthier alternative to refined sugar, in addition to the different health benefits that we discussed above, they also have different nutritional profiles and nutritional values.

Maple syrup contains antioxidants, minerals, and vitamins such as zinc andd manganese. This syrup also contains small amounts of calcium, potassium, and magnesium.

The nutritional value for one tablespoon - or 15ml - of pure maple syrup is the following:

• 52 calories
• 13g of carbohydrates
• 12g of sugars

Source Used: https://www.webmd.com/diet/maple-syrup-good-for-you

Date syrup, on the other hand, is made from entire, whole date fruit. It contains natural sugars, fiber, and antioxidants. It's also a good source of vitamins and minerals such as potassium, magnesium, and vitamin B6.

The nutritional value for one tablespoon - or 15ml - of date syrup is the following:

• 63 calories
• 16g of carbohydrates
• 13g of sugars

Source Used: https://www.nutritionix.com/

Flavor Comparison: Date Syrup vs Maple Syrup

Date syrup has a rich, molasses and caramel-like flavor with a slightly fruity taste. It is less sweet than maple syrup and has a thicker consistency.

Maple syrup, on the other hand, has a distinct, sweet maple flavor with a thinner consistency.

While these two liquid sweeteners are mildly different in taste they can each be used as substitutes in your favorite recipes - especially those that use liquid sweeteners such as honey.

Where can you buy date syrup?

While pure maple syrup is more common and can be found in nearly any grocery store, you might be wondering where you can buy date syrup.

Date syrup can most often be found in the baking aisle of health food stores near other natural sugars such as agave nectar or agave syrup, coconut sugar, and raw honey.

The Best Way To Use These Natural Sweeteners

Both of these natural syrups can be used in a variety of ways in your cooking and make a delicious addition to both baked goods and savory whole foods.

While they can make a great alternative to refined sugars (like brown sugar or white sugar) it's important to remember that you'll likely have to reduce the amount of liquid elsewhere in the recipe when using syrups for substitutes for crystalized sugars.

Both date syrup and maple syrup can, however, be substituted 1:1 for other liquid sweeteners such as high fructose corn syrup, brown rice syrup, or blackstrap molasses.

Here are more great ways to use these natural sweeteners:

• As a sweetener: As already discussed, both maple syrup and date syrup can be used as a sweetener in recipes like this Paleo Double Chocolate Chip Banana Bread and these Healthy Baked Donuts. However, they can also be used to sweeten drinks, and to add a touch of sweetness to oatmeal or yogurt and even coffee.
• In sauces, marinades, and glazes: Maple syrup and date syrup can be used to create rich, flavorful sauces and marinades for meats, seafood, and vegetables like with this Whole30 Teriyaki Sauce.
• In salad dressings: Both sweeteners can be used to make homemade salad dressings, adding a touch of sweetness and a depth of flavor. This butternut and beetroot salad uses a date and dijon dressing that is SO good.
• As a topping: Maple syrup and date syrup can be used as a topping for pancakes, waffles, french toast, and ice cream.
• In jams, jellies and spreads: You can make your own jams, jellies and spreads with these sweeteners and fresh fruits for a naturally sweetened treat or gift!

More Natural Sweeteners

If you're looking for more healthy sugar substitutes to have on hand and to avoid the use of refined sugars like regular sugar, these are a couple of my favorite paleo staples:

• Coconut Sugar
• Maple Sugar or Date Sugar
• Raw Organic Honey

Paleo Baked Goods Using Natural Sweeteners

The post Maple Syrup vs Date Syrup appeared first on The Primitive Dish.

Why You’ll Love This Salsa

• Sweet and Spicy - There is truly no better flavor combo. The fresh and sweet mango pairs perfectly with the spicy flavors from the peppers. This is such an easy recipe to adjust the spice level to your liking as well!
• Quick and Easy - This flavorful salsa uses only six ingredients and comes together in minutes! If you love quick, more traditional salsa recipes, try this Healthy Blender Salsa as well!
• So Versatile - Not only can you switch up the ingredients of this salsa to make so many variations but this sweet and spicy salsa goes with so many great dishes! I often serve it with this Traeger Grilled Salmon or this Traeger Smoked Chicken Breast.

Ingredients Needed

Ingredient Notes

• Ripe Mangoes - Make sure they’re soft but not too soft!
• Habanero and Jalapeño Peppers - The jalapeño peppers add so much flavor to this delicious recipe while the spicy habanero peppers give this chunky mango habanero salsa the perfect amount of heat. You can use more or less chili peppers depending on how spicy you like your salsa.
• Red Onion - for a milder salsa, you can also use a white onion in place of the red onion.

How To Make This Recipe

• Peel and dice the mango and place in a large bowl.
• Add the remaining ingredients to the bowl of a food processor, removing the stems from the hot peppers, and pulse until finely chopped.

• Combine the chopped ingredients from the food processor with the chopped mango.

• Mix well until all of the ingredients are well incorporated. Add additional salt and fresh lime juice to taste and enjoy with your favorite tortilla chips!

To make things easier, I prefer to use a mini food processor to very finely chop all ingredients and add to the diced mango. You can also simply use a knife to finely the cilantro, red onion, and jalapeños and then combine with the mango, lime juice and salt.

Mango Salsa Variations

This recipe is so versatile and can be made with all of your favorite ingredients!

• Pineapple Mango Salsa - To make pineapple salsa use only one mango and add in a cup of diced pineapple as well! Fresh peaches would also be a perfect addition!
• Add Tomatoes - if you love fresh tomatoes in your salsa, add 1-2 small diced tomatoes to the diced mangoes before mixing in the additional ingredients. This makes for a great tropical twist on pico de gallo salsa.
• Add Bell Peppers - Another great addition to this salsa is a diced sweet red bell pepper.
• More or Less Heat - You can adjust the spice level of this salsa by removing the seeds from the spicy peppers. Pro tip - be sure to wear gloves when doing so to keep the oils from burning your skin or transferring. You can also use more or less habanero peppers (or even scotch bonnet peppers!) for desired spice level or simply leave them out all together and use jalapeños only for a bit less spice.
• Roasted Salsa - Another great variation of this recipe is to roast your ingredients (such as the tomatoes, bell pepper, chili peppers, and even mango!) and throw them all into a blender or food processor to pulse until smooth.
• Smooth Salsa - As is, this is a chunkier salsa recipe. If you like a more smooth salsa, you can add all of the ingredients to a food processor or blender and blend it with a small amount of olive oil until sooth to your liking.

How To Serve This Salsa

One of the best things about this Mango Habanero Salsa is the versatility in serving it! It literally goes with anything. Serve it on taco salads, fish tacos, grilled chicken or fish or pair it with your favorite gluten-free chips for an easy appetizer!

Here are some other great dishes to serve with this salsa:

• Smoked Jerk Chicken
• Instant Pot Pork Carnitas
• Smoked Shrimp Skewers
• Smoked BBQ Chicken Nachos

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Mango Salsa Recipe

This Mango Habanero Salsa recipe is a fresh and delicious addition to your summer! The juicy mango makes this salsa perfectly sweet while the habanero and jalapeños pack a spicy kick making the perfect flavor combo. This salsa is also naturally gluten free, paleo, and Whole30 compatible.

Course Appetizer, Condiment

Cuisine American, Mexican

Diet Gluten Free

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6

Calories 54kcal

Author Emilee Mason

Equipment

• Sharp Knife
• Food Processor, optional

Ingredients

• 2 ripe mangoes peeled and diced
• ½ bunch fresh cilantro
• ½ large red onion
• 1-2 habanero peppers more or less to taste
• 1-2 jalapeno peppers more or less to taste
• 2 limes juiced
• salt to taste

Instructions

• Peel and dice the mango and place in a medium sized bowl.
• Add the remaining ingredients to a food processor and pulse until finely chopped.
• Combine chopped ingredients with diced mango.
• Mix well until all of the ingredients are well incorporated. Add additional salt and fresh lime juice to taste and enjoy with your favorite tortilla chips!

Notes

Ingredient Notes

• Fresh Mangoes* - Make sure they’re soft but not too soft!
• Habanero and Jalapeño Peppers -  You can use more or less chili peppers depending on how spicy you like your salsa.

*I recommend fresh mango for the best texture of this chunky salsa, but if you’re pressed for time or can’t find fresh mango, frozen mango is a great substitute! Be sure to allow the mango to thaw completely before dicing it and adding in the remaining ingredients.

Preparation Notes

• I prefer to use a food processor to very finely chop all ingredients and add to the diced mango. You can also simply use a knife to chop the cilantro, red onion, and jalapeños and then combine with the mango, lime juice, and salt.

Salsa Variations

• Pineapple Mango Salsa - To make pineapple salsa use only one mango and add in a cup of diced pineapple as well!
• Add Tomatoes - if you love fresh tomatoes in your salsa, add 1-2 small diced tomatoes to the diced mangoes before mixing in the additional ingredients.
• Add Bell Peppers - Another great addition to this salsa is a diced sweet bell pepper.
• Roasted Salsa - Another great variation of this recipe is to roast your ingredients (such as the tomatoes, bell pepper, chili peppers, and even mango!) and throw them all into a blender or food processor to pulse until smooth.

Storage Notes

• This salsa keeps great in the refrigerator in an airtight container for 2-3 days. Keep in mind that as they sit, the mangoes will continue to soften which may affect the texture of the salsa!

 

Nutrition

Calories: 54kcal | Carbohydrates: 14g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 2mg | Potassium: 168mg | Fiber: 2g | Sugar: 10g | Vitamin A: 841IU | Vitamin C: 38mg | Calcium: 18mg | Iron: 1mg

The post Homemade Mango Habanero Salsa appeared first on The Primitive Dish.

Why You’ll Love This Recipe

• Quick and easy - This recipe is incredibly quick and easy to throw together and only requires a couple main ingredients!
  
• Scotch eggs are so versatile - they make a great protein packed breakfast or snack and are also great for serving as a party appetizer! Serve them alongside these traeger chicken wings or these smoked deviled eggs at your next get-together!
  
• Delicious! - While traditional scotch eggs are fried, smoking these eggs on a pellet grill and finishing them off with a delicious bbq sauce really takes this scotch egg recipe to the next level!
  
• Makes a great paleo and keto dish - These scotch eggs make a great healthy dish that is both paleo and keto compliant. You can make Whole30 scotch eggs simply by omitting the coconut sugar!

What are Scotch Eggs?

Traditional scotch eggs are hard boiled eggs wrapped in pork sausage, breaded, and then fried.

This healthier, paleo version uses a whole30 compliant pork sausage, is breaded in an almond flour + tapioca flour mixture and then smoked to perfection and finished off with a naturally sweetened BBQ sauce!

Ingredients Needed

Disclaimer: Please note, some of the links on this page are affiliate links and I will earn a commission if you purchase through one of those links.  I personally own and use every product recommended and love them enough to share with you.

Ingredient Notes

• Pork Sausage - check your ingredients! Pederson’s is a great Whole30 compliant brand. Use the code “EMILEE” HERE to get $10 off your order.
• Hard Boiled Eggs - you know I’m all about quick and easy meals! I have used both packaged hard boiled eggs as well as homemade, both delicious!
• Egg - In addition to the hard boiled eggs, you will need one raw, whisked egg to bind the breading to the pork.
• Almond Meal or Almond Flour - almond meal is more coarse and contains the skin of the almond whereas almond flour is a fine flour and uses blanched almonds with the skins removed. Either one works fine for this recipe!
• Tapioca Flour - You might also see this labeled as tapioca starch. Arrowroot flour will work as well!
• Coconut Sugar - If you’re looking for a Whole30 scotch egg recipe, simply omit this ingredient.
• BBQ Sauce - Make sure to check the ingredients if you’re looking for a strictly paleo bbq sauce. I like to use sauces that are naturally sweetened with dates. You can also make your own!

How To Make This Recipe

• Preheat your electric smoker to 225 degrees F
• In a small bowl combine the almond meal, tapioca flour, spices and sugar.
• In a separate small bowl, whisk one egg.

• Divide the pork sausage into 6 equal patties and flatten to about ¼” thick between your hands.
• Wrap one hard boiled egg in each one of the six flatted patties and shape into a ball.

• Gently roll the pork covered egg in the whisked egg and allow the excess to drip off. There should just be enough egg for the coating to stick no more.

• Roll the egg in the flour mixture just until lightly coated.

• Place the scotch eggs directly on the grill grates of the preheated pellet grill, close the lid, and allow the scotch eggs to smoke for about an hour or until the sausage is cooked thoroughly to a temp of 160F.
• In the last 5-10 minutes of smoking, brush the scotch eggs evenly with the bbq sauce.
• Remove the eggs from the grill and enjoy!

What’s the best way to serve these scotch eggs?

Scotch eggs can be served warm or chilled. You can serve them as an on-the-go breakfast or as an appetizer at your next party.

For a meal try serving these eggs on a bed of lettuce with these Whole30 Mashed Potatoes or Air Fryer Baked Sweet Potatoes.

You can also serve them quartered alongside any of these other party appetizers:

• Traeger Chicken Wings
• Smoked BBQ Chicken Nachos
• Smoked Deviled Eggs
• Smoked Bacon Wrapped Asparagus

You can also whip up a delicious mustard sauce with equal parts dijon and yellow mustard and just enough red wine vinegar to thin it out to your liking.

Scotch Egg FAQ's

More Healthy Breakfast Recipes

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Smoked Scotch Eggs

These Smoked Scotch Eggs are the perfect on-the-go breakfast or snack and make a great party appetizer as well! This recipe is packed with protein, boasts a delicious smokey bbq flavor, and is quick and easy to make!

Course Appetizer, Breakfast

Cuisine British

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 1 hour hour

Total Time 40 minutes minutes

Servings 6 Scotch Eggs

Calories 412kcal

Author Emilee Mason

Equipment

• Traeger or Pellet Grill

Ingredients

• 1 lb pork breakfast sausage ground, see notes
• 6 hard boiled eggs see notes
• 1 egg whisked
• ½ cup almond flour or almond meal
• 1 tbsp tapioca flour
• 1 tbsp coconut sugar
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp smoked paprika
• ½ tsp salt
• ⅓ cup bbq sauce

Instructions

• Preheat your electric smoker to 225 degrees F.
• In a small bowl combine the almond meal, tapioca flour, spices and sugar. In a separate small bowl, whisk one egg.
• Divide the pork sausage into 6 equal patties and flatten to about ¼” thick between your hands.
• Wrap one hard boiled egg in each one of the six flatted patties and shape into a ball.
• Gently roll the pork covered egg in the whisked egg and allow the excess to drip off. There should just be enough egg for the coating to stick - no more.
• Roll the egg in the flour mixture until lightly coated and then place the scotch eggs on a lined baking sheet.
• Place the scotch eggs directly on the grill grates of the preheated pellet grill, close the lid, and allow the scotch eggs to smoke for about an hour or until the sausage is cooked thoroughly to a temp of 160F.
• In the last 5-10 minutes of smoking, brush the scotch eggs evenly with the bbq sauce. Remove the eggs from the grill and enjoy!

Notes

Ingredient Notes

• Pork Sausage - be sure to check the ingredients for paleo and Whole30 compatible pork sausage.
• Hard Boiled Eggs - I have used both packaged hard boiled eggs as well as homemade and both work great!
• Almond Flour - almond meal (more coarse and contains the skin of the almond) will work for this recipe as well.
• Tapioca Flour - may also be labeled as tapioca starch.
• Coconut Sugar - omit for Whole30.
• BBQ Sauce - if you're looking for a paleo bbq sauce be sure to check the ingredients.

Cooking Notes

• You can bake these scotch eggs in the oven at 400 degrees F for approximately 30 minutes or until the sausage is fully cooked.
• I recommend pellets that are more mild and sweet for this recipe like apple, cherry, and pecan wood pellets.

Storage Notes

• While you can freeze scotch eggs, it’s not recommended as the texture can change substantially.
  • If you find yourself absolutely needing to freeze scotch eggs, wrap each egg individually and place in an airtight container in the freezer for up to three months.
• Scotch eggs are best served the day they are made but can be stored in an airtight container in the fridge for 2-3 days.
• You can enjoy leftover scotch eggs cold or reheat them in the microwave, air fryer, or oven just until warm.

Nutrition

Calories: 412kcal | Carbohydrates: 13g | Protein: 21g | Fat: 31g | Saturated Fat: 9g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.2g | Cholesterol: 268mg | Sodium: 915mg | Potassium: 311mg | Fiber: 1g | Sugar: 8g | Vitamin A: 474IU | Vitamin C: 1mg | Calcium: 63mg | Iron: 2mg

The post Smoked Scotch Eggs appeared first on The Primitive Dish.