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Essential Ingredients for Korean Paleo Cooking

Find all the essential ingredients for Korean Paleo cooking to make the most delicious and bold flavored dishes in the cookbook, Korean Paleo.

Necessary Ingredients for Korean Paleo Cooking

Hi friends! If you’ve been following me on Facebook or Instagram, you’ve probably seen that my very first cookbook, Korean Paleo, is finally published and out in the world! It’s pretty much all I’ve been talking about and I’m so excited to share my favorite recipes I grew up with you guys.

While all the recipes are 100% grain free, gluten free, and made with real food, there are several special ingredients for Korean cooking that give this cuisine its wonderfully bold and umami flavor. You may not be familiar with all the ingredients, and some you may not even have heard of before, so I thought I would go through some of the necessary staple items to stock up on so you can cook from the book with ease.

Essential Ingredients for Korean Paleo Cooking-6

Before I start, I encourage you to have an open mind when cooking any cuisine that’s new to you. You may feel uncomfortable about handling certain ingredients, but keep in mind that they are what give the wonderful taste to so many traditional dishes and these cooking methods have been passed down from generation to generation!

Avoiding Processed Ingredients in Korean Cooking

Cooking Korean Paleo is slightly different than just Korean. There are some minor substitutions to make so the dishes are grain free and gluten free.

While traditional Korean cooking is quite healthy and anti-inflammatory with various fermentation methods, many sauces and condiments these days are made with wheat flour, corn, high fructose corn syrup, and shady preservatives to cut down on time and cost.

So while the ingredients that I used in Korean Paleo are shortcut-free, they are so much healthier, cleaner, and won’t give you digestive issues if you have food sensitivities!

Essential Ingredients for Korean Paleo Cooking-pin

Essential Ingredients for Korean Paleo Cooking

You can find most of these ingredients if you have an Asian or Korean market near you. But in case you don’t, I am including links to where you can purchase them online! No matter where you are, I love that we all have relatively easy access to so many unique flavors with online shopping.

You can find a detailed list of all the special ingredients on pages 185-187 of the cookbook in the section called “Stocking Up Your Korean Paleo Kitchen.”

Condiments

Apple cider vinegar (or coconut vinegar): Koreans usually use rice vinegar in their cooking, which I give the option to use in the cookbook. Rice vinegar is actually quite harmless, but if you are ultra sensitive to grains, the 2 types of grain free vinegars that most resemble the slightly sweet taste are apple cider vinegar and coconut vinegar.

Coconut aminos: If you’ve been cooking paleo for a while, you probably have coconut aminos in the kitchen! It’s an amazing soy sauce substitute that’s made from the sap of the coconut and has a slightly sweeter flavor than soy sauce (used in SO many Korean dishes) without grains or gluten.

Paleo Doenjang on page 177 of Korean Paleo

Doenjang: This is a Korean version of miso paste. While Japanese miso paste is usually fermented with another grain other than soybeans, a true, authentic doenjang only uses soybeans and salt. The process of making doenjang is quite labor intensive so it’s extremely difficult to find a clean version (the only ones I found are this one and this one). Feel free to purchase them if you can consume fermented soy. But if not, I have a 100% grain free version on page 177 of the cookbook that tastes a lot like the real deal!

Fish sauce: High quality, fermented fish sauce is packed with umami and adds such an amazing flavor to so many dishes in the cookbook. The ingredients should just be fish and salt, with no other fillers or sugars. The only brand I recommend that’s high in quality with an amazing taste is Red Boat.

Essential Ingredients for Korean Paleo Cooking-pin

Gochugaru: Since many Korean dishes have some level of spiciness to them, gochugaru, Korean red pepper flakes, are used quite often and this is something you definitely have around if you are making Korean food often. There are two types of gochugaru: coarse flakes and fine powder. You can use coarse flakes in most Korean cooking to add flavor to dishes. The fine powder version is used to make gochujang in the cookbook, spicy and slightly sweet red chili paste that’s also ubiquitous in Korean cooking.

Gochujang: A thick and sticky red chili paste used in marinades, soups and stews, sauces and more, gochujang is made with fine gochugaru, glutinous rice, and some kind of sweetener. This is one of the higher quality ones I’ve seen, but for a truly grain free version that tastes just like the real deal, you can make your own on page 174 of the cookbook.

Saewoojeot: With this one, I really want to emphasize you to keep an open mind. Saewoojeot is basically tiny shrimp that’s been salted and fermented and it adds a ton of flavor to dishes, much like fish sauce. It should have just 2 ingredients: shrimp and salt. I couldn’t find anywhere online where you can order it, but you can easily find clean versions at Asian markets. If you don’t have access to these markets, just substitute saewoojeot with fish sauce in your cooking! This is what it looks like:

Essential Ingredients for Korean Paleo Cooking

Other Special Ingredients for Korean Paleo Cooking

Dried Anchovies: Called myeolchi in Korean, dried anchovies are used in so many different ways in Korean cooking and they come all different sizes as well. The kind you need to cook from Korean Paleo is  the large dried ones, which are used to make stock for soups and stews. It adds such a unique depth of flavor, and many soups and stews wouldn’t taste the same without it. While it may look a little freaky if you’ve never handled it before, you actually don’t eat it whole in my recipes, and it’s just simmered in stock for flavoring then discarded afterwards.

Essential Ingredients for Korean Paleo Cooking

Seaweed: There are actually 3 different types of seaweed used Korean Paleo so it can be a bit confusing. Here’s how I label each in the cookbook, and what they are referring to so you can choose the correct kind in the recipes:

  • TwiGak (Sweet Fried Kelp Chips) on page 167 of Korean Paleo

    Dried kelp (or dashima in Korean and kombu in Japanese): These are thick and flat large sheets of seaweed that come in a big rectangle in various sizes. They are not easily bendable and you have to cut them with kitchen shears to break them up. A large piece of it is used to a delicious and flavorful stock by simmering it in water with spices and dried anchovies. I also have a delicious and crunchy snack called TwiGak (Sweet Fried Kelp Chips) on page 167 of the cookbook!

  • Dried seaweed (or mareun miyeok in Korean and wakame in Japanese): This is a different type of seaweed than kelp. While kelp is thick and flat, mareun miyeok is thin and stringy and comes shriveled up. You soak it in water before using it and it’ll expand in size and soften. You then using it to make soups like Miyeok Guk (Seaweed Soup) on page 67 or in side dishes like Miyeok Muchim (Seaweed Salad) on page 122 of the cookbook.
  • Dry unseasoned seaweed sheets (or gim in Korean or nori  in Japanese): This is probably the type of seaweed you may be the most familiar with. The roasted and flavored versions that are cut into mini rectangles are quite popular these days as seaweed snacks (I have a homemade version on page 129 of the cookbook!), but they can be used for various recipes as seasoning, for Korean sushi (page 15 of the cookbook, and more. You can purchase these online.

Kimchi: Probably the most popular and famous Korean food of all, kimchi is eaten alone or can be used in so many different recipes. Be cautious when you purchase kimchi from a store. Many of them are thickened with rice or wheat flour, and sometimes contain questionable sweeteners like high fructose corn syrup and MSG as well. Your best best is to make it at home using clean ingredients. I have a delicious quick kimchi recipe on page 173 of the cookbook that’s flavorful and packed with probiotics. If you don’t want to make your own, you can try this brand.

Nigari for tofu making: You need these special salt flakes to make just one recipe from my cookbook, paleo Hemp Tofu on page 181. While it’s not necessary if you are not a fan of tofu, tofu is used quite often in Korean cooking and it was one of my proudest moments to be able to make tofu without soy or any grains. Nigari is used to firm and solidify the tofu and this is the cleanest version I found that works really for my recipe. And don’t forget to grab this tofu mold which is the exact one I used to make my paleo tofu!

Grab Your Copy of Korean Paleo!

I hope this list of ingredients for Korean paleo cooking was helpful for you to start cooking from my book! I know you may not be familiar with some of these ingredients, but purchasing them and trying them out in various recipes is the quickest way for you to get over your fear of using them and you’ll be familiarized with them in no time. I think you’ll love all the different and interesting textures and flavors that they impart.

Essential Ingredients for Korean Paleo Cooking

If you have any questions about the ingredients or the cookbook, leave me a comment below! I’m happy to answer any of your questions. And if you end up cooking up from Korean Paleo, please share on social media with the hashtag #KoreanPaleoCookbook!

Grab Your Copy of Korean Paleo!

What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.

White Chicken AIP Chili (Paleo, Whole30, Keto)

This hearty and comforting White Chicken AIP Chili comes together in 30 minutes, and it’s perfect for a delicious weeknight meal!

As Fall approaches (seriously, why does summer go by SO fast??), it’s starting to become soup season. While I love using the slow cooker or the Instant Pot to make my soups and stews, some recipes are just so quick and easy that you don’t need to pull out the gadgets. You just need the stovetop to pull together a delicious meal, and this White Chicken AIP Chili is one of those recipes.

White Chicken AIP Chili Recipe

I actually made this AIP Chili a while back when my mom was visiting me over last winter. I wanted to make some kind of soup for her, but my mom has rheumatoid arthritis (an autoimmune disease) so I like to cook her AIP recipes when she’s visiting. This is why AIP cooking is so near and dear to my heart.

This White Chicken AIP Chili came together super quickly and was so delicious, even without any kind of chili actually in the ingredients! The toppings really make this dish so definitely add some extra texture and flavors to the soup with some of your favorite garnish. My mom couldn’t stop raving about how much she loved it!

30 Minute Meals for the Paleo AIP Cookbook

I’m sharing this White Chicken AIP Chili recipe as a mini teaser for a community cookbook I contributed to: 30 Minute Meals for the Paleo AIP. I’m so excited to share this ebook, which contains 120 complete meal recipes that are:

  • 100% AIP compliant.
  • ready from start to finish in 30 minutes or less!
  • family friendly. All recipes serve 4 people.
  • made with “basic” ingredients that are budget friendly. There are no expensive pre-made store bought ingredients!

This community cookbook was put together by 40 bloggers, including myself, and is the brainchild of Jaime Hartman of Gutsy by Nature. We couldn’t be more proud of how amazing the book tuned out, filled with simple and easy recipes that anyone can follow!

The AIP diet, or the autoimmune protocol, means that every recipe is:

  • Gluten free
  • Grain free
  • Dairy free
  • Egg free
  • Nightshade free
  • Nut and seed free
  • Refined sugar free
  • Made from whole, nutrient-dense, unprocessed foods.

So, even if you aren’t following the AIP diet, the book may help you if you are looking to nourish yourself with anti-inflammatory foods on a budget and/or time-constraint!

Check out 30 Minute Meals for the Paleo AIP Cookbook

White Chicken AIP Chili (Paleo, Whole30, Keto)

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 526 kcal
Author: Jean Choi

This hearty and comforting White Chicken AIP Chili comes together in 30 minutes, and it's perfect for a delicious weeknight meal!

Print

Ingredients

  • 1 onion
  • 2 celery stalks
  • 4 garlic cloves
  • 1 tbsp coconut oil
  • 1.5 lbs boneless chicken thighs or breasts
  • 1 tsp dried oregano
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 4 cups bone broth
  • 2 limes
  • 1 14-oz can of full-fat coconut milk
  • Optional: cilantro, green onion, plantain chips, avocado for garnish

Instructions

  1. Dice onion, chop celery, and mince garlic cloves.
  2. Heat coconut oil over medium-high heat. Add onion, celery, and garlic and cook stirring for 5 minutes.
  3. Push the veggies to the side then add the chicken. 

  4. Season with dried oregano, onion powder, garlic powder, and salt.

  5. Cook for 5 minutes, until chicken is browned on all sides.
  6. Add the bone broth to the pot and squeeze in juice from limes, and bring to boil.
  7. Lower heat to medium-low, and simmer for 10 minutes.
  8. Remove chicken and transfer to a bowl, then use 2 forks to shred it completely.
  9. Add the chicken back to soup, then add coconut milk.
  10. Increase heat to medium-high, then boil for 10 minutes until the soup is slightly reduced and thickened. 

  11. Garnish as desired.

Nutrition Facts
White Chicken AIP Chili (Paleo, Whole30, Keto)
Amount Per Serving (1 serving)
Calories 526 Calories from Fat 306
% Daily Value*
Total Fat 34g 52%
Saturated Fat 25g 125%
Cholesterol 161mg 54%
Sodium 856mg 36%
Potassium 825mg 24%
Total Carbohydrates 14g 5%
Dietary Fiber 4g 16%
Sugars 5g
Protein 44g 88%
Vitamin A 2.9%
Vitamin C 19.5%
Calcium 6.6%
Iron 18.8%
* Percent Daily Values are based on a 2000 calorie diet.
What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
 
Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.

Keto Almond Joy Chia Seed Pudding + Craveable Keto Cookbook Giveaway

This Paleo and Keto Almond Joy Chia Seed Pudding is a delicious and healthy dessert or breakfast that comes together quickly and easily!

Paleo Keto Almond Joy Chia Seed Pudding

I was so excited to receive a review copy of Craveable Keto Cookbook by my fellow blogger Kyndra from Peace, Love, and Low Carb. While I’m not keto, I do tend to eat low carb because my body feels best eating this way, so I couldn’t wait to dig into her amazing low carb recipes.

What I found was SO MUCH MORE. Not only is this cookbook filled with 145 delicious recipes, the other half of the book is jam packed with incredible resources about the ketogenic diet, Kyndra’s inspiring weight loss journey, 5 different weekly meal plans, as well as guides to snacking and navigating alcohol, how to stock your keto kitchen, and other helpful tips and tricks on transitioning to a low carb lifestyle. I couldn’t believe the amount of work and heart that Kyndra clearly poured into this book.

Paleo Keto Almond Joy Chia Seed Pudding Paleo Keto Almond Joy Chia Seed Pudding

There are SO many recipes I want to try in this cookbook, like Keto Everything Bagels, Buffalo Chicken Flatbread, Philly Cheesesteak Casserole, and Flourless Chewy Chocolate Chip Cookies, but I decided to start with something easy and simple with this keto Almond Joy Chia Seed Pudding and share the recipe with you!

This Chia Seed Pudding is so chocolatey and decadent, I couldn’t believe it only has 2.5 grams of nets carbs per serving. The creamy pudding with the crunchy topping is just so addicting and it’s just a perfect healthy dessert when you are craving something sweet.

Giveaway time!

Before I share the recipe, I thought you might want to have a chance to grab this amazing keto/low carb resource! Enter below to win your very own FREE copy of Craveable Keto Cookbook:

This giveaway will be open for entry until February 4th at 11:59pm PST. The winner will be announced below and will also be contacted by email!

Can’t wait for the giveaway? You can purchase the cookbook HERE.

Hope you enjoy this Keto Almond Joy Chia Seed Pudding recipe, as a sneak peek of the cookbook!
Paleo Keto Almond Joy Chia Seed PuddingPaleo Keto Almond Joy Chia Seed Pudding

Almond Joy Chia Seed Pudding

Course: Breakfast, Dessert
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 19 minutes
Servings: 4 servings

This Paleo and Keto Almond Joy Chia Seed Pudding is a delicious and healthy dessert or breakfast that comes together quickly and easily!

Print

Ingredients

Instructions

  1. Combine the milk, 1/4 cup of the coconut flakes, cocoa powder, erythritol, and vanilla extract in a blender. Mix until the ingredients are well combined.

  2. Pour the mixture into a large mixing bowl. Add the chia seeds and whisk vigorously for 1 to 2 minutes.

  3. Transfer the pudding to 4 individual serving bowls or cups and refrigerate for 1 to 2 hour. 

  4. Top with almonds, remaining 1/4 cup of coconut flakes, and chocolate chips, if desired, before serving. 

Recipe Notes

Tip: If you are not a fan of the texture of chia seeds, you can add them to the blender in Step 1 for a smoother consistency. 

What Great Grandma Ate / Jean Choi is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Regarding other affiliate links and affiliate relationships: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Thank you for your support and understanding.