10 Foods You Should Always Have In Your Kitchen If You're Paleo

For Epicurious, by Anna Stockwell.

Following the Paleo diet — any restrictive diet, really ― is a challenge that is met largely by cooking at home. And as we’ve talked about many, many times on this site, nothing makes cooking easier than having a well-stocked kitchen fridge (and freezer!).

So what should somebody on the Paleo diet have on their grocery list? To help answer that question, I hopped on the phone with Paleo blogger and cookbook author Julie Mayfield, whose new cookbook (coauthored with her husband Charles) Weeknight Paleo is all about making Paleo cooking easy and approachable for busy families.

Mayfield told me that most of her trips to the grocery store (or local farmers’ market) are for stocking up on lots of fresh seasonal vegetables. “People always think that Paleo is like this Fred Flintstone diet,” Mayfield said. But “if you look, for the most part, at people who are eating a paleo diet, more than half their plate is vegetables.” And since vegetables are typically the things that have the shorter shelf life, vegetables are the things you’re going to need to keep buying every time you go to the grocery store.

For the protein choices that are an important part of the Paleo diet, Mayfield likes to keep a well-stocked freezer. (She and her husband are actually raising their own cows and pigs now — taking the stocking of protein even a few steps further.) But for the rest of us, if you have room for a chest freezer, buying meat in bulk will always keep the price point down. But even if you’re not going to chest freezer extremes, if you find something in the freezer at the grocery store, or buy something when it’s on sale and then freeze it, Julie thinks it’s still a great practice, because “then you always have your protein source when you’re ready for it.”

Besides having a freezer full of meat, fish, shellfish, and poultry and a fully stocked spice cupboard, there are a few items that it helps to always have in your kitchen to make Paleo eating easier and more fun. No, this is not a complete list. But it’s a start.

1. KALE

The options are endless for how to cook with this powerhouse green, so it’s a good one to grab every time you’re at the store. Mayfield always has it on hand because her son doesn’t like to eat vegetables unless they’re crunchy, so she makes a lot of kale chips, which he loves.

Get the recipe: Kale Chips

2. COCONUT AND/OR ALMOND FLOUR

Breaded chicken or pork cutlets can always be in the dinner rotation when you you have coconut or almond flour on hand. And of course if you want to do any paleo baking projects, these are the flours for you.

3. SWEET POTATOES

Who doesn’t love sweet potatoes? You can even make “toast” out of them. Of course, sweet potatoes are also perfect for home fries, potato pancakes, or simply roasted and fully loaded.

Get the recipe: Sweet Potato Fritters with Poached Eggs and Avocado

4. AVOCADOS

Eating Paleo is all about eating healthy fats, such as those you get from avocados (avocado oil is a favored cooking fat). Mayfield makes a lot of guacamole and pairs it with ground beef and salsa in lettuce cup “tacos.”

Get the recipe: Guacamole with Aleppo Pepper

5. COCONUT OIL AND FULL-FAT COCONUT MILK

Speaking of healthy fats, a jar of virgin coconut oil and a can of full-fat coconut milk deserve permanent homes in your Paleo pantry. That coconut oil is great for sautéing and roasting, and that milk makes amazing soups, curries, smoothies, and more.

Get the recipe: Coconut, Beet, and Ginger Soup

6. APPLES

It helps to always keep a lot of fresh fruit around to satisfy the need for a treat — especially when feeding kids on the Paleo diet, which prohibits refined sugar. Apples and almond butter are a favorite snack in Mayfield’s house.

7. ALMOND BUTTER

See above! Also: it’s a great addition to green breakfast smoothies.

8. BRUSSELS SPROUTS OR BROCCOLI

“I’m a sucker for Brussels sprouts,” Mayfield says. “My mother is still shocked by this.” Mayfield has also been on a big broccoli kick recently, and loves to make a raw broccoli salad.

Get the recipe: Brassicas Bowl

9. A JAR OF SALSA

Found a jarred salsa that you like the flavor of and has a clean ingredient list? Never be without it! Stash it in your pantry or fridge to reach for it to top roasted sweet potatoes, spice up eggs, or braise some chicken.

10. EGGS

Paleo or no, reaching into the fridge for an egg and not finding any is the worst feeling in the world. Don’t let it happen to you.

More from Epicurious:

11 Ingredients You Should NEVER Refrigerate

12 Lightning-Fast Chicken Dinners to Make Now

14 Main Course-Worthy Vegetarian Salads

The Epic Hack to Peeling a Dozen Eggs in 104 Seconds

Our Very Best Chocolate Cakes

16 Easy and Hearty Casseroles

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Here's Why Christian McCaffrey Is The Next Devonta Freeman

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Elusiveness, fluidity and patience are attributes that generally serve players well in college football and the NFL alike. Former Stanford running back Christian McCaffrey has all of these qualities, which is why I expect him to make a smooth transition to the pro game. It’s also why he puts me strongly in mind of the Atlanta Falcons’ Devonta Freeman.

Freeman, who’s earned consecutive Pro Bowl honors during the past two seasons, was a fourth-round draft pick out of Florida State in 2014. That was in large part because he lacked size at 5 feet 8 inches and 206 pounds, and because he ran an uninspiring 4.58 40 at the combine. McCaffrey is listed at 6 feet even and 197 pounds, which may not help his draft stock but won’t hurt it much either. 

While I expected a strong performance at the combine from McCaffrey, it turned out to be nothing short of brilliance. McCaffrey clocked a 4.48 40. Just as impressive were his 37 1/2 vertical jump, 4.22 20-yard shuttle, 6.57 second 3-cone drill and 11.03 60-yard shuttle, all tops for running backs in Indianapolis. 

What really separates McCaffrey from other prospects, and what heightens the parallels with Freeman, is his incredible versatility as a runner and pass-catcher. Call him a Swiss army knife, if you like.

According to ESPN The Magazine, McCaffrey ― who turns 21 in June ― ranked second in the nation among Power 5 running backs on rushing plays directed outside the tackles during the 2015 and 2016 seasons. Additionally, he was slotted fifth in catch percentage and third in yards after catch. 

And being a capable pass-catching back isn’t just about the screen game. The next step is the slot ― and then on wheel routes ― where few guys have the quickness and the hands needed. Marshawn Lynch was great at this, David Johnson can do it, and Le’Veon Bell excels.

Freeman, to his credit, is also deft in such a role for the Falcons. When your running back isn’t merely a three-down guy, but also someone who can really catch the ball, offenses open up and become that much more dangerous. McCaffrey, for his part, possesses the necessary elusiveness and willingness to make “traffic” catches, which bodes well.

There’s also McCaffrey’s dynamic punt and kick return ability. In 2015, he broke the all-time single-season NCAA record with 3,864 all-purpose yards. This past year, despite woeful quarterback play, he still managed to rush for over 1,600 yards and 16 total touchdowns. As a comparison, Freeman also scored 16 touchdowns as a junior, albeit on 1,000 yards and a 5.9 rush average (McCaffrey’s was 6.3).

When it comes down to the draft, it doesn’t really matter whether McCaffrey is the second, third or sixth running back off the board. I’d even argue that as a pro, his game translates better than if he were a collegian.

Versatility in the NFL is rewarded in spades ― roles are carved out to really maximize talent. (Think Danny Woodhead, Darren Sproles and Tyreek Hill.) To be sure, defenses are much better ― faster and more complex ― but while everyone game-planned for McCaffrey as the Cardinal’s first, second and even third option, that won’t be the case in the league. Better yet, vision ― undoubtedly one of his best skills ― also makes for an easier transition than, say, just being a power back. (Ask Tyrone Wheatley, Ron Dayne or Trent Richardson about that.)

This is not to say McCaffrey is another Le’Veon Bell, but that’s where the comparison to the Steelers’ megastar running back makes sense. Dictating to the defense instead of letting the defense dictate to you ― that’s how both of these guys prefer to run the football. It is very, very hard to do, and it doesn’t necessarily mean McCaffrey, a former Heisman finalist, will automatically become a great player. But it definitely helps.

All in all, McCaffrey and his dynamic versatility remind me of no one so much as Devonta Freeman. I suspect he will soon be one of the league’s most productive running backs, and perhaps just as importantly, a three-down back as well.

Email me at jordan.schultz@huffingtonpost.com, ask me questions about anything sports-related on Twitter at @Schultz_Report, and follow me on Instagram at @Schultz_Report

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Charleston Church Shooter Dylann Roof Pleads Guilty To State Murder Charges

By Harriet McLeod

CHARLESTON, S.C., April 10 (Reuters) – The white supremacist sentenced to death in federal court for the 2015 shooting massacre at a historic black church in South Carolina pleaded guilty to separate state murder charges on Monday.

Dylann Roof, 23, was charged in state court with murdering nine African-American parishioners as they closed their eyes in prayer at a Bible study session.

Roof agreed to plead guilty in state court under a deal with prosecutors after being convicted of 33 federal crimes, including hate crimes and obstruction of religion resulting in death. In January, a jury found he deserved the death penalty.

Pleading guilty to the state charges allows for Roof’s transfer to death row and spares survivors and relatives of the victims a second round of courtroom testimony detailing his rampage on June 17, 2015, at Emanuel African Methodist Episcopal Church in Charleston.

He will receive a sentence of life in prison on the state charges, which include attempted murder of three survivors of the shooting, solicitor Scarlett Wilson said last month. State prosecutors abandoned efforts to seek a second death penalty.

Roof was ordered into the custody of U.S. Marshals last week. He has been held at the Sheriff Al Cannon Detention Center in Charleston County awaiting his state trial.

Standing shackled in a striped prison jumpsuit beside his attorney, Roof on Monday told the court he understood he would serve life in prison without eligibility for parole. He waived his right to any appeal.

He is expected to be transferred to the federal prison in Terre Haute, Indiana, that holds male death-row prisoners, according to the Death Penalty Information Center, a nonprofit group that monitors U.S. capital punishment.

Since 1988, when the federal death penalty was reinstated, 76 defendants in the United States have been sentenced to death and three prisoners have been executed, according to the center’s website.

Roof becomes the 62nd current federal death row inmate, and appeals in such cases can take a decade or more, the center’s executive director, Robert Dunham, said in a telephone interview.

(Editing by Letitia Stein and Matthew Lewis)

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Reporter Who Infuriated Donald Trump In 2016 Wins Pulitzer Prize

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Washington Post reporter David Fahrenthold, whom President Donald Trump called a “nasty guy for doggedly investigating his dubious charity foundation claims, won the Pulitzer Prize on Monday for national reporting.

Fahrenthold not only pored over documents and called hundreds of organizations while reporting on the president’s charitable foundation during the 2016 campaign, but he brought readers real-time social media updates and turned to them for additional tips. In October, Fahrenthold also broke the news that Trump boasted about groping women in an unearthed “Access Hollywood” outtake. 

It’s the third year in a row that The Post has won the national reporting category, following awards for its coverage of police shootings and Secret Service security lapses.

The New York Times took home the most awards, winning prizes for its reporting on Russian President Vladimir Putin’s efforts to extend power abroad (international) and C.J. Chivers’ profile of a Marine veteran with post-traumatic stress disorder (feature writing). Daniel Berehulak, a freelance photographer, won the breaking news photography prize for his coverage in the Times of the Philippines government’s brutal anti-drug crackdown. 

The New York Daily News and nonprofit investigative journalism organization ProPublica won the public service award for reporting on eviction rules in New York City that disproportionately affected minority residents. The Pulitzer Board specifically highlighted the work of reporter Sarah Ryley, who recently left the Daily News for The Trace. 

The International Consortium of Investigative Journalists, McClatchy and The Miami Herald won the explanatory award for reporting on the “Panama Papers,” a collaborative reporting effort that included over 100 media outlets around the world. More than 300 journalists investigated a massive leak of documents from a Panama-based law firm and revealed how major corporations and global leaders us this tax haven to hide their money.

Full winners below. 

JOURNALISM

Public Service: New York Daily News and ProPublica

Breaking News Reporting: Staff of the East Bay Times

Investigative Reporting: Eric Eyre of the Charleston Gazette-Mail

Explanatory Reporting: International Consortium of Investigative Journalists, McClatchy and the Miami Herald

Local Reporting: The Salt Lake Tribune Staff

National Reporting: David Fahrenthold of The Washington Post

International Reporting: Staff of the New York Times

Feature Writing: C.J. Chivers of the New York Times

Commentary: Peggy Noonan of The Wall Street Journal

Criticism: Hilton Als o The New Yorker

Editorial Writing: Art Cullen of The Storm Lake Times, Storm Lake, IA

Editorial Cartooning: Jim Morin of Miami Herald

Breaking News Photography: Daniel Berehulak, freelance photographer, for work in the New York Times

Feature Photography: E. Jason Wambsgans of Chicago Tribune

LETTERS AND DRAMA

Fiction: The Underground Railroad, by Colson Whitehead

Drama: Sweat, by Lynn Nottage

History: Blood in the Water: The Attica Prison Uprising of 1971 and Its Legacy, by Heather Ann Thompson

Biography: The Return: Fathers, Sons and the Land in Between, by Hisham Matar

Poetry: Olio, by Tyehimba Jess (Wave Books)

General Nonfiction: Evicted: Poverty and Profit in the American City, by Matthew Desmond (Crown)

Music: Angel’s Bone, by Du Yun

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Jared Kushner Increasingly Targeted By Anti-Semites, Anti-Defamation League Says

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WASHINGTON ― In recent days anti-Semitic internet trolls have unleashed a wave of online attacks against Jared Kushner, President Donald Trump’s closest confidant and son-in-law, according to a group that tracks anti-Semitism. 

“This campaign of anti-Semitism has been driven by white supremacists and anti-Semites and has all the hallmarks of classic Jewish conspiracy theories,” the Anti-Defamation League said in a statement on Monday.

Trump has put Kushner in charge of a wide array of domestic and foreign policy initiatives, and Kushner has been feuding with White House chief strategist Steve Bannon ― the former head of Breitbart.com, a news website that publishes white nationalist content. Trump last week removed Bannon from his position on the National Security Council, reportedly in part because Kushner encouraged him to do so.

Pointing to statements from well-known white nationalists like David Duke and Richard Spencer, the ADL said the Twitter hashtag #FireKushner went viral last week in the aftermath of Trump’s missile attack on Syria. 

“They contend that Trump has abandoned his ‘America First’ policy, which the alt right supported, because he is being manipulated by Kushner and other Jewish advisors,” the ADL said. 

Many Trump loyalists have complained bitterly about the president’s decision to intervene in the Syrian war. Trump ordered the strike on a Syrian air base last week in the wake of a horrific nerve gas attack apparently carried out by the regime of Syrian president Bashar Assad. 

“We are being brought down from within,” Duke tweeted on Sunday in one of his several contributions to the #FireKushner hashtag. “ZIO Supremacists are the true enemy of the American people… not Assad, not Putin.”

Business Insider reported Monday that Breitbart editors told staff to hold off on Kushner criticism, apparently because Kushner had complained to the president about negative coverage from Bannon’s former site. 

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How Climate Change Could Make Flying A Whole Lot Worse

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Climate change is expected to make severe turbulencewhich can hospitalize passengers ― worse in the coming years, according to a new study published Friday. 

The study was conducted by Paul Williams, an atmospheric scientist at the University of Reading in the U.K., and published in the May 2017 issue of Advances in Atmospheric Sciences

Williams predicts that when carbon dioxide concentrations double, there will be a major effect on the turbulence that people experience during air travel, whether it’s light, moderate or severe. The Washington Post reported that carbon dioxide concentrations will double by mid-century.

Using climate model simulators to replicate transatlantic flight patterns during the winter, Williams found that increased carbon dioxide concentrations would strengthen wind shears, which are an increase or change in wind speed or direction that can lead to thunderstorms.

Williams found that light turbulence would increase by an average of 59 percent, light-to-moderate by 75 percent, moderate by 94 percent, moderate-to-severe turbulence by 127 percent and severe turbulence by 149 percent. 

“For most passengers, light turbulence is nothing more than an annoying inconvenience that reduces their comfort levels, but for nervous fliers even light turbulence can be distressing,” Williams said in a statement about his study.

He added, “However, even the most seasoned frequent fliers may be alarmed at the prospect of a 149 percent increase in severe turbulence, which frequently hospitalizes air travelers and flight attendants around the world.”

The study also claims the effects of climate change could lead to longer flights, more wear-and-tear for aircrafts, increased fuel consumption and emissions as pilots try to avoid patches of turbulence. William estimates turbulence already costs U.S. airline carriers around $200 million per year. 

If you’re concerned about air turbulence, the FAA suggests you read their Turbulence Fact Sheet.

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United PR Nightmare Reaches New Heights With #UnitedJourney Hashtag

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Social media giveth, and social media taketh away. If you’re United Airlines, it mostly taketh away these days.

Last week, the company launched a social media campaign built around the hashtag #UnitedJourney and encouraged passengers to share their travel photos.

That once-promising campaign has since been co-opted by social media users irate that a United passenger was dragged off a flight because the airline overbooked it:

Here’s the original tweet:

Here are a few responses, many of which feature a screengrab of the bloodied man being dragged down the aisle of the plane:

And here’s an added dash of irony: Last month, PR Week named United CEO Oscar Munoz “U.S. Communicator of the Year.” 

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Reminder: If United (Or Any Other Airline) Bumps You, It's Supposed To Pay You

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United Airlines attracted widespread ridicule Monday after news outlets published videos of airport police violently dragging a passenger from an overbooked flight.

United needed four passengers to give up their seats but was unable to get enough volunteers to take $800 to get off the plane, Audra Bridges, a passenger who posted one video of the incident, told the Louisville Courier-Journal. Airline staff said they would select four passengers at random, but one man refused to leave his seat after he was selected, prompting the airline to call airport police, Bridges said. 

United might have been able to avoid all of this by making its passengers aware of the law. Federal regulations require airlines to pay cash ― lots of it ― to people they bump from flights against their wishes. (They can also cut a check, which is nearly as good.) If bumping a passenger from a domestic flight delays that passenger by more than two hours, the airline has to pay the passenger 400 percent of the fare to the passenger’s destination or first stopover, up to a maximum of $1,350. (The infographic at the end of this post explains the few exceptions to this rule.) Here’s the relevant section of the Code of Federal Regulations:

Multiple investigations, however, have found that airlines rarely pay passengers the full amount to which they’re entitled. In many cases, this is because the airlines ask for and get volunteers who are willing to accept less money, or even airline miles, for their inconvenience. Airlines are also supposed to tell passengers at risk of being bumped from overbooked flights how much money they will get if they’re involuntarily bumped, but it’s not clear how often they do that. 

In this case, United offered passengers $800, but didn’t get enough volunteers. One reason might be that some of the passengers on the flight in question ― a Sunday evening nonstop from Chicago to Louisville, Kentucky ― were probably entitled to more than that. A one-way ticket from Chicago to Louisville on United next Sunday would run you about $221 ― meaning that, if bumped and delayed more than two hours, you’d be entitled to $884.

Some passengers likely paid even more to be on the flight, and would be entitled to more compensation. And surely the cost to United of offering passengers more money ― even the full $1,350 ― would have been far less than the negative PR from this episode. The logical thing to do would’ve been to offer more. 

Here’s an infographic on all this. (It’s slightly outdated, because the compensation maximum has gone up to $1,350 from $1,300.)

How to Avoid being Bumped from a Flight

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47 Photos Of Kids Who Were Not Impressed With The Easter Bunny

Kids are usually super excited to meet the Easter Bunny ― but sometimes they freak out a little when it comes time to actually sit down and take a photo with the creature (it also happens in December when kids visit Santa). And honestly, some of the Easter Bunny costumes are pretty frightening, so we can’t blame them. 

We asked the HuffPost Parents community to share photos of their kids who were not really into a photo with the Easter Bunny, and the results were hilarious:

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Ford Made A Crib That Mimics Those Sleep-Inducing Car Rides

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Parents who have ever taken a midnight drive around the neighborhood in a desperate attempt to help their baby fall asleep are going to want to hear about this new crib.

Ford Motor Company has introduced a crib called MAX Motor Dreams. A video posted on the Ford España YouTube channel shows footage of a baby asleep in the crib, which simulates the motion of car rides that lull many babies to sleep and mimics the soft hum of the engine and appearance of street lights in the distance. Using an app, parents can track the movements and sounds of their own car so they can replicate them with the crib.

Watch the video from Ford about MAX Motor Dreams below.

In a press release, Ford explained that the crib is “a one-off pilot,” but after hearing so much feedback about it, the company is considering mass-producing it.

The motivation behind the creation of the crib, which was made for a Ford of Spain campaign, is the company’s concern that many parents who try to help their kids fall asleep late at night with a short drive may be too tired to be behind the wheel.

Alejandro López Bravo, the crib designer who is part of the creative studio Espada y Santa Cruz in Spain, hopes the invention, if ever produced and sold, “could make the everyday lives of a lot of people a little bit better.” 

The HuffPost Parents newsletter, So You Want To Raise A Feminist, offers the latest stories and news in progressive parenting. 

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