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The 3 Healthiest Ways to Cook Your Vegetables

The 3 Healthiest Ways to Cook Your Vegetables

By Dave From Paleohacks
Creator of the Paleohacks Cookbook

1. Slow-Cooking

Slow-cooking vegetables is one of the gentler ways to prepare them, which makes it an excellent choice.

You might lose some nutrients that leach into the slow-cooker water, but that’s only a problem if you don’t use the water. Fortunately, most slow-cooker dishes (soups and stews) make good use of the water.

Keep your slow-cooker lid closed tight to trap the steam, which helps vegetable nutrients get into your body instead of going to waste.

Consider stirring in some healthy fats (like olive oil), which help your body absorb “fat-soluble” vitamins found in vegetables (vitamins A, D, E, and K).

You don’t have to leave veggies in the slow cooker for too long — just throw them in for the last hour. It’s a great way to cook your vegetables without over-exposing them to heat.

2. Steaming

Steaming is an extremely gentle cooking method without a lot of water loss. This helps vegetables keep their nutrients.

Vitamin C is one of the easiest vitamins to destroy. But a 2006 study published in the journal Food Additives & Contaminants found that steaming broccoli didn’t damage its vitamin C content.

Steaming is a simple way to cook without using fats. But this so-called health benefit could come back and haunt you…

Many vitamins in vegetables (vitamins A, D E, and K) are “fat soluble,” which means your body absorbs them better with fat.

So if you eat steamed vegetables without adding fat, your body won’t absorb those important nutrients!

You can avoid this by adding healthy fats like coconut or olive oil to your steamed vegetables — they taste great, and help your body get the most out of every vegetable.

3. Frying

Did you know that frying your vegetables is actually one of the healthiest ways to cook them?

There isn’t any water to drain, so you don’t have to worry about losing vitamins and minerals that way.

Frying takes high heat, but it cooks vegetables in a short period of time. You throw them into a pan, cook them, and take them off before they lose nutrients.

A study published in the International Journal of Food Sciences and Nutrition found that fried potatoes had the same vitamin C content as raw potatoes. And vitamin C is one of the most vulnerable to heat!

The biggest issue with frying comes down to the oil you choose to fry with.

Processed or hydrogenated oils (the ones fast food restaurants use) are DESTROYED by high heat. They stress your system and make you inflamed.

Coconut oil is a better choice. It’s one of the most stable healthy fats you can cook with, and holds up even in the high heat of a frying pan or wok.

None of This Matters If You Aren’t Eating Enough Vegetables (Here’s How!)


While steaming broccoli might be better than boiling it, eating boiled broccoli is light years ahead of NOT eating any broccoli at all!

Every cooking method has its pros and cons. It’s easy to get caught up in the details… and lose sight of the big picture.

A better question you can ask:

“How can I make vegetables a regular part of my life?”

If you don’t know where to get started, the PaleoHacks Cookbook can help. It’s designed to help you overcome some of the most common sticking points that keep people from adopting a healthy diet and making it a lifestyle.

It’s easy to get bored if you’re eating the same meals every day. Or frustrated when you’re exhausted from work, short on time, and don’t have any idea what to make.

But the nearly 200 recipes in the PaleoHacks Cookbook (and its valuable bonuses) set you up to thrive. You’ll find out how to make delicious, healthy meals without spending all night in the kitchen…

You’ll experience a whole new world of vegetables, prepared in different ways, that allow you to enjoy hundreds of delicious meal combinations you can make a central part of your new lifestyle.

Weight Loss

Is FRUIT Making You Fat?

By Dave From Paleohacks

If you’re trying to lose weight, you’re probably worried about ice cream, pizza, and cake…

But fruit?

Isn’t that one of the BEST things you can eat to shed stubborn pounds?

Not so fast!

The cause of your endless weight-loss struggles might be right in front of you: the empty fruit bowl on your kitchen table…

Fruit Isn’t a “Free Pass”

The most dangerous paleo mistake people make?

Fruit is delicious, but it isn’t a “free pass” in your diet.

A lot of people treat it that way though. They’re strict about ditching unhealthy processed foods. But they let themselves eat as much fruit as they want.

Once someone decides to lose weight, sweets, sodas and processed foods are usually the first things to go…

But you still have to eat something. You have to replace some of those calories you eliminated from your diet.

Protein and healthy fats are ideal, but people struggle to get enough of them. So they end up snacking all the time, filling up on fruit to fight off hunger pains.

That’s when the problems start. A certain chemical in fruit can be DANGEROUS if you eat too much of it. Let’s talk about that now…

Fructose: What Makes Fruits Sweet (and Sometimes Dangerous)

“Fructose” is a natural sugar found in fruit.

It’s much better than high fructose corn syrup (the stuff found in processed foods). But fructose is still sugar. Eat too much, and you can get yourself into a world of trouble.


When you eat fruits, your body processes the fructose in them quickly. This spikes your blood sugar levels, and your body releases a hormone called insulin to get things under control.

Do this repeatedly, and your body adapts by becoming RESISTANT to insulin!

Things only go downhill from there. Insulin resistance has been linked to obesity—the last thing you want to hear if you’re trying to lose weight. It’s also been linked to diabetes, kidney disease, and even heart disease.

So the dangers of eating too much fructose are real. But don’t swear off eating fruit just yet…

Hold on. I Thought Fruits Were Healthy! What’s the Deal?

Fruits have plenty of vitamins, minerals, and antioxidants to write home about. As long as you aren’t eating too many of them, they fall under the “healthy” foods camp.

But not all fruits are created equal!

Some are sweeter than others. They have a high fructose content and a high “Glycemic index” (which measures food’s impact on your blood sugar).

Save the following sugary fruits for special occasions:

  • Bananas
  • Grapes
  • Mangos
  • Melons
  • Papayas
  • Pineapples

You can enjoy the following fruits more often because they’re less sugary:

  • Apples
  • Apricots
  • Avocados
  • Berries
  • Citrus fruits
  • Cherries
  • Figs
  • Grapefruit
  • Peaches
  • Pears

And if you’re going to eat fruit, stick to whole fruit.

Eating whole fruit gives you get plenty of fiber with the fructose, which helps your body process the fructose more slowly. This is easier on your blood sugar and keeps you feeling full.

Fruit juices and smoothies taste delicious, but they’re super easy to overdo. Liquid calories don’t fill you up like whole foods do. You’re essentially drinking “fructose bombs”: entire batches of fruits thrown into a single glass.

How Much Fruit Can I Eat and Still Lose Weight?

Fruits have plenty of nutrients that make them healthy. But they also contain fructose, which can be dangerous if you eat too much of it…

But how much is “too much?”

It depends.

How active you are matters…

But how much is “too much?”

If you spend most of your time in an office and only exercise a little, you’ll probably see faster weight loss by limiting your fruit servings to 1-3 a day.

Athletes and physically active people can get away with eating more fruit: 4-5 servings a day is a good guideline. Physical activity helps you do well with more carbs (from fruits and starchy vegetables) in your diet.

You can always stop eating fruit until you reach your target weight. Then you can gradually reintroduce it into your diet. Until then, you can get all of the nutrients you need from vegetables.

No matter how much fruit you eat, don’t let it replace animal protein and vegetables as the pillars of your diet.

Fruit Is Just One Piece in the Weight Loss Puzzle

No matter how much fruit you eat, don’t let it replace animal protein and vegetables as the pillars of your diet.

Figuring out fruit is an important piece in the weight loss puzzle…

But it’s just one piece.

In order to lose weight—and keep it off—you need a proven roadmap to follow.

Your health is at stake. You don’t have time to waste on another fad diet or trying to figure things out on your own.

In order to lose weight—and keep it off—you need a proven roadmap to follow.

The Pete’s Paleo Eats gives you that road map.

It gives you the knowledge you need to shed stubborn weight, as well as the practical tools to put that knowledge into action.

Learn how to make gourmet dishes like Mongolian Red Pepper Beef w/ Roasted Spaghetti Squash… in under 30 minutes.  Click here to get your copy.

Weight Loss

The Truth About Cholesterol

By Dave From Paleohacks

Cholesterol is a big, bad monster that lives under your bed.

A monster the media and “mainstream” nutrition organizations created.

Now they have you running scared.

There’s so much fear and confusion about this… and it’s leading millions of people to make TERRIBLE decisions for their health.

So let’s pull this monster out from under the bed and take a long, hard look at him.

Is cholesterol really as scary as the media wants you to believe?

It’s time you learned the TRUTH…

Cholesterol Is Not the Villain You Think It Is

Cholesterol might be “public enemy #1,” but it’s getting an unfair reputation.

Bottom line: cholesterol is natural, and you NEED it to survive.

This stuff is so important that your body actually MAKES it on its own!

Your body uses cholesterol for all kinds of things like:

  • Producing hormones
  • Balancing your electrolytes
  • Boosting your immune system
  • Keeping you in a good mood
  • Fighting stress

People in the mainstream media treat cholesterol like a villain, but it acts more like a friend.


Flawed science and financial ties to “Big Pharma” kicked off the cholesterol smear campaign in the 1950s… and it’s been going strong ever since.

This culture of fear helps drug companies sell more than $14 BILLION of cholesterol-lowering medication to over 24 million Americans each year.

Doesn’t High Cholesterol Cause Heart Disease?

You’ve been warned for decades about how high cholesterol can cause heart disease…

But more and more evidence is coming out proving that simply isn’t true.

Here’s what you probably WON’T hear from your doctor:

No study has shown a significant link between cholesterol and your risk of heart disease.

Did you know that people with LOW cholesterol develop just as much plaque in their blood vessels as people with “high” cholesterol?”

It’s true.

Your total cholesterol levels—the ones most people worry about—aren’t connected to heart disease.

Why “Good” vs. “Bad” Cholesterol Is Silly

Your doctor might’ve said you want your “good” cholesterol (HDL) high and your “bad” cholesterol (LDL) low to stay healthy…

The common thinking is that high levels of LDL increase your risk of heart disease, and high levels of HDL decrease it.

But studies are coming out showing that this idea—that all LDL cholesterol is “bad”—is bogus.

There are actually two types of LDL: 1) large, harmless types; and 2) small, dense types.

You ONLY have to worry about small, dense LDL. The American Medical Association found that those are 3 times more likely to cause heart disease than large LDL.

The “HDL is good” and “LDL is bad” idea is an easy way for drug companies to sell pills, but it’s misleading people about their health.

The key to staying healthy: avoid small, dense LDL.

You Shouldn’t be Scared to Eat More Cholesterol

The media urges you to avoid eating foods with high cholesterol (and saturated fat) like the plague.

Swap eggs for egg whites. Skip the bacon and red meat.

This has created a modern health NIGHTMARE. We’re supposed to stay away from fats and eat plenty of carbs to keep our cholesterol down…

But Dr. Ronald Krauss found that eating this way increases the small, dense LDL in our blood.

Following advice from “mainstream” health organizations puts you at risk of heart disease. It’s literally dangerous for your health!

But getting MORE cholesterol from your food isn’t just safe—it can even decrease your risk for heart disease…

Researchers at the University of Connecticut found that people who ate three whole eggs a day lowered their small, dense LDL by an average of 18%.

Don’t be scared of high-cholesterol food or saturated fats. Doing the exact OPPOSITE of what most nutrition guidelines recommend is the first step to better health.

Want to Stop Worrying about Cholesterol? Start by Eating the Right Foods…

We’ve heard the same cholesterol “story” from the media for decades now…

But that story is FICTION.

You don’t have to buy it anymore.

You don’t have to join the millions of people taking expensive (and dangerous) pills to lower their cholesterol—even though they would’ve been perfectly fine without them!

It’s time to turn the mainstream nutrition guidelines on their head…

And focus on eating healthy, delicious foods our ancestors ate for thousands of years.

That’s where Pete’s Paleo Eats comes in.

Learn how to make gourmet dishes like Mongolian Red Pepper Beef w/ Roasted Spaghetti Squash… in under 30 minutes.  Click here to learn more.

Weight Loss

The “Ancient” Diet Taking Over Hollywood

Why is the word “Paleo” on the lips of every nutritionist and health expert?

Simple: Because it’s the fastest growing “diet” in the world right now. From celebrities, chefs, elite athletes… even fitness experts–everyone is eager to try it.

And for good reason! No other diet or eating plan provides so many benefits so fast.

By simply eating real, unprocessed natural foods that our ancestors ate, you’ll gain:

  • – A Lean, Muscular Body
  • – Increased Energy
  • – Clearer Skin
  • – Enhanced Libido
  • – Greater Mental Clarity
  • – All Day Stamina
  • – Better Workouts
  • – And more

This isn’t about taking a miracle pill to lose weight overnight… it’s about teaching you exactly which foods to eat to nourish and fuel your body.  Once you learn how to properly do this, your body fat will take care of itself!

Some see near-miraculous (we’re talking life changing!) changes in the first month alone.

In fact, Talk to anyone who’s actually eaten Paleo for even a full month and chances are, they’ll rave about the changes they started seeing in their body.

So if Paleo produces such amazing results, why doesn’t everyone do it?

Answer: They don’t know how to make foods they love the “Paleo” way…

You see, most people simply don’t know how to make “real food” taste amazingly delicious each day.

So they learn the core Paleo principles, experience results… but then get stuck eating bland meals of the same foods over and over again.

I too struggled with this a little… until I discovered something I want to recommend to you today:

The PaleoHacks Cookbook <– CLICK HERE

(By the way, if you’re wondering what Paleohacks is, its the biggest online Paleo community anywhere–filled with tens of thousands of people actually THRIVING on Paleo.)

It’s the only cookbook you’ll ever need for Paleo cooking!

Inside you find…

125+ delicious mouth-watering recipes (that even the pickiest eater will love) complete with crystal clear instructions.

And bonuses like the “Paleo 4x Cookbook”…make a healthy, filling meal using only FOUR ingredients, as well as another guide that tells you how to dine out and still eat Paleo.  No need to sacrifice your social life for a healthier diet!

Best of all, it’s EASY to make all these foods, thrive on the diet, and see incredible changes.

And to top it all off, it’s on sale (including well over $100 in bonuses) for A LIMITED TIME ONLY at almost 30% off.

CLICK HERE to find out more and download your copy now…and get cooking TONIGHT!

You’ll be blown away…

Not only by how much more delicious your meals are…

But how much better you look and feel!

I almost forgot… it’s completely risk free. Get the cookbook, try some recipes over the weekend, and if for whatever reason you are not satisfied – you can hit up Paleohacks support for a full refund – no hoops or hassles to jump through.