7. Make legumes tolerable
Though legumes contain lectins and phytic acid, they’re important plant based protein and carbohydrate sources for vegetarians. However, they are not paleo.
But there are a couple of tricks you can do to reduce the phytic acid and other harmful substances in legumes.
If you germinate or soak them at least 12-24 hours before cooking and cook thoroughly, you can get rid of the unhealthy substances.
This process helps reduce phytic acid in legumes. Fermented foods are also beneficial to the intestinal flora. They make dairy products more tolerable.
8. Dairy alternatives
Dairy is an excellent source of healthy fats and protein, but you can also find plant-based fats from avocados, nuts, olive oil, sunflower seeds and oil.
9. Avoid vitamin deficiencies
Micronutrients like iron and vitamin B12 are generally found in animal products. But you can boost your Vitamin B12 intake from plant sources like fermented foods, algae like spirulina and chlorella and seaweeds.
While you can get your iron and vitamin C requirements when you combine iron-rich herbs with vegetables rich in vitamin C.
For instance, parsley and spinach have high amounts of iron, and vitamin C is rich in citrus fruits and in red, orange and yellow peppers.
Similarly, ensure your protein supply through the combination of several protein-rich plant foods like chia seeds, kale, sunflower seeds, pumpkin seeds, figs and raisins, spinach and broccoli.
If you find it difficult to meet your protein requirements, go for potatoes, legumes or pseudo cereals like quinoa.
Alternatively, you can take iron or vitamin b12 supplements, but speak to your doctor first before taking any.
To make sure you meet the daily requirements of these nutrients, you need to put these on your menu and combine them every day.
This is not entirely Paleo-compliant, but life is not black and white. After all, your health is more important than following the rules.