Paleolithic skewers & asparagus just for you

Priscila Rego

Contributing Writer

I have been writing and trying recipes for longer than what I can remember… I was one of those little girls who lived by her plastic doll kitchen, cooking up all sorts of sandy goodness. 

Well, after a few good years of practice, I’ve come to adventure more and more into the nutritional culinary world. I think Millennials are diving more and more into their own self-care and attempting to experiment in the kitchen – which leads me to my choice of dinner: Arugula Salad, Sautéed Asparagus with Dijon Mustard and Herbed Chicken Skewers 

What is Paleo? 

Paleo stands for Paleolithic, like the Era where humans hunted giant mammoths for food. Why? Because the science is based on the belief that humans performed, or were healthier in terms of their bodies back then. It typically includes lean meats such as fish, meats, vegetables and fruits but it does mean that dairy, legumes and grains are cut out. I hate eating boring food with no taste though. I want my taste buds to explode when I take my first bite, for my mouth to salivate in the crave for the second. Yummmmy…

Why is it good?

Arugula – It’s packed with Calcium which helps with blood flow and bone health, Potassium, which is an electrolyte that is vital for your nerve function.  Folate (Vitamin B) that helps make DNA and genetic material, Vitamin C, that is vital for immune systems, and your skin, Vitamin K and A. 

Tomato –Fiber, Vitamin C, Potassium, Vitamin K, and Folate (B9), also contains Lycopene, Beta-Carotene, Niringenin (decreases inflammation), Chlorogenic Acid which is great for lowering blood pressure. Tomato is a well-known preventive medicine for Prostate Cancer. 

Chicken- Protein, Fat, Selenium a known agent to fight cancer, Vitamin B6 that aids Metabolic rate, Vitamin B3(Niacin)

Asparagus – Protein, Fat, Fiber, Vitamin C, Vitamin A, Vitamin K, Folate, Potassium, Phosporous, Vitamin E. It’s also super high in antioxidants which helps your body rid itself of pollutants. Antioxidants are known for blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects. It’s great for pregnancy and to maintain low blood sugar.

Calories in one serving: 571

Calories in total: 1,142 

Recipe – this recipe serves two


12oz Chicken breast cut into 6 strips

1 tbsp. Dijon Mustard

½ lemon – juice

10 springs of Parsley

2 Springs of Rosemary

1 tsp. Truffle Honey

Salt to taste

1 tbsp. of Olive Oil

3 cloves of garlic chopped finely

Begin by adding strips of chicken to a container, mix in the mustard, Olive Oil, and Chopped Garlic, massage it. 

Add all other ingredients – make sure the herbs are cut into small pieces. Leave to marinate for 30 minutes to 1 hour. Bake at 400 F for 20 minutes, take it out of the oven and pan it with olive oil for 5 minutes each side till golden color.


2 Cloves of garlic

Pinch of salt

Half a batch of asparagus (about 20)

½  tbsp. of Olive oil

Begin by chopping the Asparagus in half. Slice the garlic cloves, do not chop. Add oil to a pan, let garlic simmer on medium heat till they get a golden color, add asparagus and cook for 15 minutes or till cooked but crunchy.


2 cups Arugula

Olive oil and Balsamic

1/6 of an onion thinly sliced

1 tomato sliced

Mix Arugula with onions and tomatoes. Add oil, vinegar and salt – toss and serve! 

Cheers! I hope you guys enjoyed this easy and healthy recipe. Try it and put your own twist on it.

Photo: Herbed chicken skewers, arugula salad and sauteed asparagus        Priscila Rego/The Observer