“ I AM MOXIE “ CHALLENGE Guidelines and Recipes

Transcription

“ I AM MOXIE “
CHALLENGE
Guidelines and Recipes
1. Clean out the Pantry
2. Go shopping
3. Cook!
4. Go for a walk
5. Sleep!
1. Clean out the Pantry
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread,
rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial
sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,
packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need
crackers and Goldfish. They might actually be healthier if YOU are healthier!
2. Go shopping
Now it’s time to fill your cupboards with food worth eating.
Protein.
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No!
Conventional options are fine. Beans and rice do NOT count.
Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!
Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.
Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapple sausage to help you with breakfast on busy days.
Veggies.
Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food
chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with
the season, which typically means what is on sale. Mix up the colors.
Fruit.
Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want
to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as
you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes
are great for athletes post workout but dodgy for folks who want to lose weight.
1
Fats.
Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.
Odds & Ends.
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black
pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to
keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of
choice.
3. Cook!
The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts
such as almonds, pecans, macadamias or walnuts.
Keypoints:
• Protein every meal
• 3-4 meals per day
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.
4. Go for a Walk!
Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or
coach.
5. Sleep!
Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms,
TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 89 hrs of sleep. You should wake up without an alarm, feeling refreshed.
Questions? Confused?
If you are curious about these recommendations read The Paleo Solution. Or just follow this guide, reap
all the benefits and don’t bother with the details. That’s up to you.
2
from the book
guide to: paleo foods
Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as close to nature as possible, and avoid
foods that cause stress for the body (blood sugar, digestion, etc.). Eat nutrient-dense foods to maintain energy levels.
Enjoy your food, and hold positive thoughts while you consume it.
meat, seafood & eggs
vegetables
INCLUDING BUT NOT LIMITED TO:
· Beef
· Bison
· Boar
· Buffalo
· Chicken
· Duck
· Eggs
· Game
meats
· Goat
· Goose
· Lamb
· Mutton
· Ostrich
· Pork
· Quail
· Rabbit
· Squab
· Turkey
· Veal
· Venison
· Catfish
INCLUDING BUT NOT LIMITED TO:
· Carp
· Clams
· Grouper
· Halibut
· Herring
· Lobster
· Mackerel
· Mahi mahi
· Mussels
· Oysters
· Salmon
· Sardines
· Scallops
· Shrimp
· Prawns
· Snails
· Snapper
· Swordfish
· Trout
· Tuna
fats & oils
· Avocado oil
· Bacon fat/lard
· Butter
· Coconut milk
· Coconut oil
· Duck fat
· Ghee
· Macadamia oil
· Olive oil: CP
· Palm oil
· Schmaltz
· Sesame oil: CP
· Suet
· Tallow
· Walnut oil
nuts & seeds
· Almonds
· Brazil nuts
· Chestnuts
· Hazelnuts
· Macadamia
· Pecans
· Pine nuts
· Pistachios*
· Pumpkin seeds
· Sesame seeds
· Sunflower seeds
· Walnuts
liquids
· Almond Milk, fresh
· Coconut Milk
· Coconut water
· Herbal tea
· Mineral water
· Water
superfoods
GRASS-FED DAIRY:
· butter, ghee,
ORGAN MEATS:
· Liver, kidneys, heart,
etc.
SEA VEGETABLES:
· Dulse, kelp, seaweed
· Herbs & spices
BONE BROTH:
· Homemade, not
canned or boxed
FERMENTED FOODS:
· Sauerkraut, carrots,
beets, high-quality
yogurt, kefir,
kombucha
NOTES
CP = cold-pressed
Bold = nightshades
Italics = goitrogenic
* = FODMAPs (p. 115)
^ = buy organic
· Artichokes*
· Asparagus*
· Arugula
· Bamboo
shoots
· Beets*
· Bok choy
· Broccoli*
· Brussels
sprouts*
· Cabbage*
· Carrots
· Cassava
· Cauliflower*
· Celery^
· Chard
· Collard
greens^
· Cucumbers
· Daikon
· Dandelion
greens*
· Eggplant*
· Endive
· Fennel*
· Garlic*
· Green beans
· Green onions*
· Jicama*
· Kale^
· Kohlrabi
· Leeks*
· Lettuce^
· Lotus roots
· Mushrooms*
· Mustard
greens*
· Okra*
· Onions*
· Parsley
· Parsnips
· Peppers*^
· Purslane
· Radicchio
· Radishes
· Rapini
· Rutabagas
· Seaweed
· Shallots*
· Snap peas
· Spinach^
· Squash
· Sugar snaps
· Sunchokes*
· Sweet
potatoes
· Taro
· Tomatillos
· Tomatoes
· Turnip greens
· Turnips
· Watercress
· Yams
· Yuccas
fruits
INCLUDING BUT NOT LIMITED TO
· Apples*^
· Apricots*
· Avocados*
· Bananas
· Blackberries*
· Blueberries^
· Cherries*
· Cranberries
· Figs*
· Grapefruit
· Grapes^
· Guavas
· Kiwis
· Lemons
· Limes
· Lychees*
· Mangoes*
· Melons
· Nectarines*^
· Oranges
· Papayas
· Passionfruit
· Peaches*^
· Pears*
· Persimmons*
· Pineapples
· Plantains
· Plums*
· Pomegranates
· Raspberries
· Rhubarb
· Star fruit
· Strawberries^
· Tangerines
· Watermelon*
herbs & spices
INCLUDING BUT NOT LIMITED TO
· Anise
· Annatto
· Basil
· Bay leaf
· Caraway
· Cardamom
· Carob
· Cayenne pepper
· Celery seed
· Chervil
· Chicory*
· Chili pepper
· Chipotle powder
· Chives
· Cilantro
· Cinnamon
· Clove
· Coriander
· Cumin
· Curry
· Dill
· Fennel*
· Fenugreek
· Galangal
· Garlic
· Ginger
· Horseradish*
· Juniper berry
· Kaffir lime leaves
· Lavender
· Lemongrass
· Lemon verbena
· Licorice
· Mace
· Marjoram
· Mint
· Mustard
· Oregano
· Paprika
· Parsley
· Pepper, black
· Peppermint
· Rosemary
· Saffron
· Spearmint
· Star anise
· Tarragon
· Thyme
· Turmeric
· Vanilla
· Wasabi*
· Za’atar
.!0! ƫ5čƫ%*!ƫ*ü(%,,+ƫđƫ333ċ(*! bites.com
3
from the book
guide to: food quality
Seek out as much real, whole food as possible. This includes foods without health claims on the packages or, better
yet, not in packages at all. Think produce and butcher counter meats and seafood. After you’ve mastered making
proper food choices, it’s important to begin looking at the quality of the items. While buying the best quality is
ideal in a perfect world, don’t let those “best” labels keep you from doing the best you can within your means.
meat, eggs & dairy
beef & lamb
Best! 100% grass-fed and finished,
pasture-raised, local
Better: grass-fed,
pasture-raised
Good: organic
Baseline: commercial
(hormone/antibiotic-free)
pork
Best! pasture-raised, local
Better: free-range, organic
Good: organic
seafood
eggs & poultry
Best! pasture-raised, local
Better: free range, organic
Good: cage-free, organic
dairy
ALWAYS BUY FULL-FAT
Best! grass-fed, raw/
unpasteurized
Better: raw/unpasteurized
Good: grass-fed
Baseline: commercial or organic
—not recommended
WHAT THE LABELS ON MEAT, EGGS & DAIRY MEAN
pasture-raised
Animals can roam freely in their
natural environment where they
are able to eat nutritious grasses
and other plants or bugs/grubs
that are part of their natural diet.
There is no specific pasture-raised
certification, though certified
organic meat must come from
animals that have continuous
access to pasture regardless of
use.
cage-free
“Cage-Free” means uncaged
inside barns or warehouses, but
they generally do not have access
to the outdoors. Beak cutting is
permitted. There is no third party
auditing.
organic
Animals may not receive
hormones/antibiotics unless in
the case of illness. They consume
organic feed and have outdoor
access but may not use it. Animals
are not necessarily grass-fed.
Certification is costly and some
reputable farms are forced to
forego it. Compliance is verified
through third party auditing.
natural
WILD FISH/ WILD-CAUGHT FISH
“Wild fish” indicates that the fish was
spawned, lived in, and was caught in the
wild. “Wild-caught fish” may have been
spawned or lived some part of their lives in
a fish farm before being returned to the wild
and eventually caught. The Monterey Bay
Aquarium maintains a free list of the most
sustainable seafood choices on their website.
produce
free-range/roaming
Poultry must have access to the
outdoors at least 51% of the time,
and ruminants may not be in
feedlots. There are no restrictions
regarding what the birds can
be fed. Beak cutting and forced
molting through starvation are
permitted. There is no third party
auditing.
naturally raised
“Naturally Raised,” is a USDA
verified term. It generally means
raised without growth-promoters
or unnecessary antibiotics. It does
not indicate welfare or diet.
no added hormones
It is illegal to use hormones in
raising poultry or pork; therefore,
the use of this phrase on poultry
or pork is a marketing ploy.
vegetarian-fed
“Vegetarian Fed” implies that
the animal feed is free of animal
by-products but isn’t federally
inspected. Chickens are not
vegetarians, so this label on chicken
or eggs only serves to indicate that
the chickens were not eating their
natural diet.
“Natural” means “minimally
processed,” and companies use
this word deceivingly. All cuts
are, by definition, minimally
processed and free of flavorings
and chemicals.
sources: www.humanesociety.org, www.ewg.org, www.sustainabletable.org
Best! wild fish
Better: wild-caught
Good: humanely harvested, non-grain-fed
Baseline: farm-raised—not recommended
Best! local, organic, and seasonal
Better: local and organic
Good: organic or local
Baseline: conventional
WHEN TO BUY ORGANIC:
Buy organic as often as possible,
prioritize buying the Environmental
Working Group’s “The Dirty Dozen” as
organic versus “The Clean Thirteen” visit: www.ewg.org for details
PRODUCE SKUs:
Starts with 9 = organic - ideal
Starts with 3 or 4 = conventionally grown
Starts with 8 = genetically modified
(GMO) or irradiated - avoid
fats & oils
SEE THE FATS & OILS GUIDE FOR DETAILS.
Best! organic, cold-pressed, and from
well-raised animal sources
Better: organic, cold-pressed
Good: organic or conventional
nuts & seeds
KEEP NUTS & SEEDS COLD FOR FRESHNESS
Best! local, organic, kept cold
Better: local, organic
Good: organic
Baseline: conventional
4
from the book
guide to: dense sources of paleo carbs
Removing grains, legumes, and refined foods from your diet doesn’t mean that carbohydrates need
to all disappear! Check out this list of dense sources of carbohydrates while eating a Paleo diet.
While fruits and nuts are all fairly high in carbohydrates, this list is a guide to starchy vegetables to
eat. Remember, these are some of your "good carbs!"
there are carbs beyond bread EAT UP
ITEM
NAME
CARBS
PER 100G
FIBER
PER 100G
CARBS
PER 1 CUP
OTHER NOTABLE
NUTRIENTS
Cassava (raw)
38g
2g
78g
Vit C, Thiamin, Folate, Potassium, Manganese
Taro root
35g
5g
46g, sliced
B6, Vitamin E, Potassium, Manganese
Plantain
31g
2g
62g, mashed
Vitamin A (beta carotene), Vitamin C, B6,
Magnesium, Potassium
Yam
27g
4g
37g, cubed
Vit C, Vitamin B6, Manganese, Potassium
White potato
22g
1g
27g, peeled
Trace Vitamin C
Sweet potato
21g
3g
58g, mashed
Vit A (beta carotene), Vit C, B6, Potassium,
Manganese, Magnesium, Iron, Vitamin E
Parsnips
17g
4g
27g, sliced
Vitamin C, Manganese
Lotus root
16g
3g
19g, sliced
Vitamin C, B6, Potassium, Copper,
Manganese
Winter squash
15g
4g
30g, cubed
Vitamin C, Thiamin, B6
Onion
10g
1g
21g, chopped
Vitamin C, Potassium
Beets
10g
2g
17g, sliced
Folate, Manganese
Carrots
10g
3g
13g, chopped
Vitamin A (beta carotene), Vitamin K1
Butternut squash
10g
-
22g
Vitamin A (beta carotene), Vitamin C
Rutabaga
9g
2g
21g, mashed
Vitamin C, Potassium, Manganese,
Jicama (raw)
9g
5g
12g, sliced
Vitamin C
Kohlrabi
7g
1g
11g, sliced
Vit C, B6, Potassium, Copper, Manganese
Spaghetti squash
6g
1g
9g
Trace
Turnips
5g
2g
12g, mashed
Vitamin C, Potassium, Calcium, B6, Folate,
Manganese
Pumpkin
5g
1g
12g, mashed
Vitamin C, Vitamin E, Potassium
source: nutritiondata.com
5
6
7
Flours made from
nuts, beans & seeds
Millet Montina™
Potato starch
Potato flour
Quinoa
Rice
Rice bran
Sago
Sorghum
Soy (soya)
Tapioca
Tef
Communion
Wafers
Couscous
Croutons
Durum
Einkorn
Emmer
Farina
Faro
Gloss & Balms
Graham flour
Herbal Blends
Imitation
Meat/Bacon
Imitation Seafood
Kamut
Lipstick
Luncheon Meats
Marinades
Matzo flour/meal
Orzo
Panko
Pasta
Play Dough
Prescription & OTC
Malt made from
barley
Medications
Roux
Rye
Sauces
Seitan
Self-basting Poultry
Diane Sanfilippo | BALANCED BITES nutrition & wellness | www.balancedbites.com
wine, champagne, mead, hard cider, gluten-free beers
distilled spirits: brandy, bourbon (Maker’s Mark), cognac,
gin, grappa, rum, sake, scotch, sherry, tequila, vermouth,
vodka, whiskey
GLUTEN-free alcohols
Alcohol - beer, malt beverages, grain alcohols
Cosmetics - check ingredients on makeup, shampoo & other personal care items
Dressings - thickened with flour or other additives
Fried foods - cross contamination with breaded items in fryers
Medications, vitamins & supplements - ask the pharmacist and READ the
lablels closely
Processed / packaged foods - additives often contain gluten
Sauces - thickened with flour
Soy, Teriyaki & Hoisin sauces - fermented with wheat
Vinegar - malt varieties
most commonly found sources
of hidden GLUTEN:
Ales
Barley
Barley
malt/extract
Beer & Lagers
Bran & Breading
Broth
Brown Rice Syrup
Bulgur
Candy
Coating Mix
Vitamin & Mineral
Supplements
Vital wheat gluten
Wheat
Wheat bran
Wheat germ
Wheat starch
visit celiactravel.com to find
this card in other languages
for safe gluten-free traveling!
www.balancedbites.com
Thank you for your help!
I CAN eat food containing rice,
maize, potatoes, vegetables, fruit,
eggs, cheese, milk, meat and fish as
long as they are NOT cooked with
wheat flour, batter, breadcrumbs or
sauce containing any of those
ingredients.
Does this food contain flour or
grains of wheat, barley rye or oats?
If you or the chef/kitchen staff are
uncertain about what the food
contains, please tell me.
I may become very ill if I eat food
containing flours or grains of
wheat, rye, barley or oats.
I have a severe allergy and have to
follow a STRICT gluten-free diet.
I AM ALLERGIC
TO GLUTEN.
Print this handy travel card to keep
in your wallet & use at restaurants.
Semolina
Soup Base
Soy Sauce
Spelt
Spice Blends
Stuffing
Supplements
Thickeners
Triticale
Udon
Vinegar (Malt only)
SOURCES OF GLUTEN or items that may contain HIDDEN GLUTEN:
Sources:
http://www.celiactravel.com
http://www.celiacsolution.com/hidden-gluten.html, http://en.wikipedia.org/wiki/Gluten
http://www.cdhnf.org/user-assets/documents/pdf/GlutenFreeDietGuideWeb.pdf
http://www.alternativeratreatments.com/gluten-intolerance-symptoms.html
http://www.celiac.com/articles/222/1/Gluten-Free-Alcoholic-Beverages/Page1.html
Consult with your nutritionist or physician
if you experience symptoms of a gluten exposure that
result in prolonged discomfort.
Unexpected weight loss, mouth ulcers, depression and
even Crohn’s disease are all more severe gluten allergy
symptoms that you may experience.
...you experience abdominal bloating
...you feel fatigued
...you observe skin problems or rashes
...you experience diarrhea or constipation
...you become irritable, moody
...you experience a change in energy levels
signs you’ve been
exposed to GLUTEN:
*Nearly ALL processed foods & grains carry some risk
of cross-contamination. For the SAFEST approach to a
gluten-free diet, eat whole, unprocessed foods.
Amaranth
Arrowroot
Buckwheat
Corn
Flax
GLUTEN FREE:*
what is it? gluten is a protein found in wheat, rye oats & barley. Gluten is the composite of a prolamin and a glutelin, which exist, conjoined with starch, in the endosperm of various grass-related
grains. Gliadin, a water-soluble, and glutenin, a water-insoluble, (the prolamin and glutelin from wheat) compose about 80% of the protein contained in wheat seed. Being insoluble in water, they can be
purified by washing away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.
GLUTEN FREE made easy
don’t let GLUTEN exposure be
the source of pain in your life
8
Farina Graham
Farro
Filler
Flour (normally this is wheat)
Fu (dried wheat gluten)
Germ
Graham Flour
Granary Flour
Groats (barley, wheat)
Hard Wheat
Heeng
Hing
Hordeum Vulgare Extract
Hydrolyzed Wheat Gluten
Hydrolyzed Wheat Protein
Hydrolyzed Wheat Protein Pg-Propyl
Silanetriol
Hydrolyzed Wheat Starch
Hydroxypropyltrimonium Hydrolyzed
Wheat Protein
Kamut (pasta wheat)
Kecap Manis (Soy Sauce)
Ketjap Manis (Soy Sauce)
Kluski Pasta
Maida (Indian wheat flour)
Malt
Malted Barley Flour
Malted Milk
Malt Extract
Malt Syrup
Malt Flavoring
Malt Vinegar
Macha Wheat (Triticum aestivum)
Matza
Matzah
Matzo
Matzo Semolina
Meringue
Meripro 711
Mir
Nishasta
Oriental Wheat (Triticum turanicum)
Orzo Pasta
Pasta
Pearl Barley
Persian Wheat (Triticum carthlicum)
Perungayam
Poulard Wheat (Triticum turgidum)
Polish Wheat (Triticum polonicum)
Rice Malt (if barley or Koji are used)
Roux
Rusk
Rye
Seitan
Semolina
Semolina Triticum
Shot Wheat (Triticum aestivum)
Small Spelt
Spirits (Specific Types)
Spelt (Triticum spelta)
Sprouted Wheat or Barley
Stearyldimoniumhydroxypropyl Hydrolyzed
Wheat Protein
Strong Flour
Suet in Packets
Tabbouleh
Tabouli
Teriyaki Sauce
Timopheevi Wheat (Triticum timopheevii)
Triticale X triticosecale
Triticum Vulgare (Wheat) Flour Lipids
Triticum Vulgare (Wheat) Germ Extract
Triticum Vulgare (Wheat) Germ Oil
Udon (wheat noodles)
Unbleached Flour
Vavilovi Wheat (Triticum aestivum)
Vital Wheat Gluten
Wheat, Abyssinian Hard triticum durum
The following items may or may not contain
gluten depending on where and how they
are made, and it is sometimes necessary to
check with the manufacturer to find out:
Artificial Color 4
Baking Powder 4
Caramel Color 1, 3
Caramel Flavoring 1, 3
Clarifying Agents 4
Coloring 4
Dextrins 1,7
Dextrimaltose 1,7
Dry Roasted Nuts 4
Emulsifiers 4
Enzymes 4
Fat Replacer 4
Flavoring 6
Food Starch1, 4
Food Starch Modified 1, 4
Glucose Syrup 4
Wheat amino acids
Wheat Bran Extract
Wheat, Bulgur
Wheat Durum Triticum
Wheat Germ Extract
Wheat Germ Glycerides
Wheat Germ Oil
Wheat Germamidopropyldimonium
Hydroxypropyl Hydrolyzed Wheat Protein
Wheat Grass (can contain seeds)
Wheat Nuts
Wheat Protein
Wheat Triticum aestivum
Wheat Triticum Monococcum
Wheat (Triticum Vulgare) Bran Extract
Whole-meal Flour
Wild Einkorn (Triticum boeotictim)
Wild Emmer (Triticum dicoccoides)
Gravy Cubes 4
Ground Spices/Spice Blends 4
HPP 4
HVP 4
Hydrolyzed Plant Protein 4
Hydrolyzed Protein 4
Hydrolyzed Vegetable Protein 4
Hydrogenated Starch Hydrolysate 4
Hydroxypropylated Starch 4
Maltose 4
Miso 4
Mixed Tocopherols 4
Modified Food Starch 1, 4
Modified Starch 1, 4
Natural Flavoring 6
Natural Flavors 6
Natural Juices 4
Non-dairy Creamer 4
Pregelatinized Starch 4
Protein Hydrolysates 4
Seafood Analogs 4
Seasonings 4
Sirimi 4
Smoke Flavoring 4
Soba Noodles 4
Soy Sauce 4
Soy Sauce Solids 4
Sphingolipids 4
Stabilizers 4
Starch1, 4
Stock Cubes 4
Suet 4
Tocopherols 4
Vegetable Broth 4
Vegetable Gum 4
Vegetable Protein 4
Vegetable Starch 4
Vitamins 4
Wheat Starch 5
Diane Sanfilippo | BALANCED BITES nutrition & wellness | www.balancedbites.com
Source: http://www.celiac.com/articles/182/1/Unsafe-Gluten-Free-Food-List-Unsafe-Ingredients/Page1.html
1) If this ingredient is made in North America it is likely to be gluten-free. 3) The problem with caramel color is it may or may not contain gluten depending on how it is manufactured. In the USA caramel color must conform with the FDA
standard of identity from 21CFR CH.1. This statute says: the color additive caramel is the dark-brown liquid or solid material resulting from the carefully controlled heat treatment of the following food-grade carbohydrates: Dextrose (corn
sugar), invert sugar, lactose (milk sugar), malt syrup (usually from barley malt), molasses (from cane), starch hydrolysates and fractions thereof (can include wheat), sucrose (cane or beet). Also, acids, alkalis and salts are listed as additives
which may be employed to assist the caramelization process. 4) Can utilize a gluten-containing grain or by-product in the manufacturing process, or as an ingredient. 5) Most celiac organizations in the USA and Canada do not believe that
wheat starch is safe for celiacs. In Europe, however, Codex Alimentarius Quality wheat starch is considered acceptable in the celiac diet by most doctors and celiac organizations. This is a higher quality of wheat starch than is generally
available in the USA or Canada. 6) According to 21 C.F.R. S 101,22(a)(3): [t]he terns natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting,
heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy
products, or fermentation products thereof. Whose significant function in food is flavoring rather than nutritional. 7) Dextrin is an incompletely hydrolyzed starch. It is prepared by dry heating corn, waxy maize, waxy milo, potato,
arrowroot, WHEAT, rice, tapioca, or sago starches, or by dry heating the starches after: (1) Treatment with safe and suitable alkalis, acids, or pH control agents and (2) drying the acid or alkali treated starch. (1) Therefore, unless you know
the source, you must avoid dextrin.
Abyssinian Hard (Wheat triticum durum)
Alcohol (Spirits - Specific Types)
Amp-Isostearoyl Hydrolyzed Wheat
Protein
Atta Flour
Barley Grass (can contain seeds)
Barley Hordeum vulgare
Barley Malt
Beer (most contain barley or wheat)
Bleached Flour
Bran
Bread Flour
Brewer's Yeast
Brown Flour
Bulgur (Bulgar Wheat/Nuts)
Bulgur Wheat
Cereal Binding
Chilton
Club Wheat (Triticum aestivum subspecies
compactum)
Common Wheat (Triticum aestivum)
Cookie Crumbs
Cookie Dough
Cookie Dough Pieces
Couscous
Crisped Rice
Dinkle (Spelt)
Disodium Wheatgermamido Peg-2
Sulfosuccinate
Durum wheat (Triticum durum)
Edible Coatings
Edible Films
Edible Starch
Einkorn (Triticum monococcum)
Emmer (Triticum dicoccon)
Enriched Bleached Flour
Enriched Bleached Wheat Flour
Enriched Flour
Farina
a detailed list of INGREDIENT ITEMS that either contain or may be contaminated with GLUTEN:
*Nearly ALL processed foods & grains carry some risk of cross-contamination. For
the SAFEST approach to a gluten-free diet, eat only whole, unprocessed foods.
be a GLUTEN detective!
find hidden sources of GLUTEN
in ingredients & food additives
Calorie Control: A Simple Guide
FOR WOMEN
Calorie counting is often complicated, tedious, and inaccurate. So, at Precision
Nutrition, we’ve come up with an easier way to control calories. No weigh-scales or
measuring cups. No calculators or smart phones. Just the ability to count to two.
And your hand. To build your meals:
1 palm of protein dense foods with each meal
1 fist of vegetables with each meal
1 cupped hand of carb dense foods if extra carbs
are to be included
1 entire thumb of fat dense foods if extra fats
are to be included
Note: Your hand size is related to your body size, making it an excellent portable and personalized way to
measure and track food intake.
Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible
and adjust your portions based on hunger, fullness, and other important goals.
9
Calorie Control: A Simple Guide
FOR MEN
Calorie counting is often complicated, tedious, and inaccurate. So, at Precision
Nutrition, we’ve come up with an easier way to control calories. No weigh-scales or
measuring cups. No calculators or smart phones. Just the ability to count to two.
And your hand. To build your meals:
2 palms of protein dense foods with each meal
2 fists of vegetables with each meal
2 cupped hands of carb dense foods if extra carbs
are to be included
2 entire thumbs of fat dense foods if extra fats
are to be included
Note: Your hand size is related to your body size, making it an excellent portable and personalized way to
measure and track food intake.
Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible
and adjust your portions based on hunger, fullness, and other important goals.
10
RECIPES
BREAKFAST
11
In Season: Hearty Paleo Breakfast Skillet
Yields: 2-4 servings
4-6 slices sugar-free grass-fed
bacon, chopped
2 tbl spns. 100% Pure Avocado Oil
1/2 medium onion, chopped
2 cloves garlic, minced
1/2-1 lb. sugar-free sausage
(grass-fed ground beef or this
pulled pork for a lunch/dinner
preparation)
2 cups butternut squash,
shredded
2 cups organic spinach
4-6 eggs (adjust depending
on number served & desired
amount)
1 avocado, sliced
to garnish: chopped scallions
or chives and/or raw cheese of
choice
Directions
1. Brown the bacon in a 12” cast iron skillet over medium
heat. Add the avo oil and onion and cook until onion is
translucent. Add the garlic and ground beef. Cook until
beef is brown and crumbled, about 5-10 minutes.
2. Turn your broiler to high.
3. Add shredded butternut squash (shred with a julienne
vegetable peeler or the shredding blade attachment
on your food processor) and spinach and cook until soft,
about 3-5 more minutes. Press small pockets into the
Crack the eggs into each of the pockets being careful not
to break the yolks.
4. Broil on high to desired done-ness. I did the above skillet for 5 minutes and got medium runny yolks. Broil shorter
for very runny or longer for a solid yolk.
Source: http://barerootgirl.com/nourish/2013/11/6/in-season-hearty-paleo-breakfast-skillet
12
Turkey Breakfast Sausage Patties
1 lb ground turkey
1 teaspoon salt
Directions
want a spicy taste) and blend well.
2. If time permits, refrigerate overnight to let the meat
2 teaspoons sage
1 teaspoon fennel seed
3. Form into patties and cook as needed, freezing leftovers.
1 teaspoon thyme
1 teaspoon black pepper
(if you prefer a moister texture, you add a splash of olive
oil or an egg to the mixture just prior to cooking).
1/2 teaspoon white pepper
1/2 teaspoon cayenne
1/4 teaspoon garlic powder
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
1/8 teaspoon allspice
Source: http://www.food.com/recipe/turkey-breakfast-sausage-patties-100408
13
(2-3 servings)
Directions
1. Preheat the oven to 425.
3/4 lb boneless, skinless chicken
thighs (or breast)
1/2 tsp garlic powder
sea salt & black pepper to taste
1/4 c + 2 tablespoons (divided)
Tessemae’s Wing Sauce (or use 3
tablespoons of a clean-ingredient
hot sauce* + 3 tablespoons melted butter or coconut oil)
6 large eggs, whisked
2. On a baking pan, arrange the chicken thighs and
season with garlic, sea salt, and black pepper. Bake for 25
minutes or until cooked through.
3. Place the cooked chicken thighs into a large mixing
bowl and shred with two forks. Pour the wing sauce over
the chicken and toss to combine and set it aside.
In a small mixing bowl, whisk the eggs, 2 tablespoons of
wing sauce, green onion, sea salt, and black pepper.
4. Pour the egg mixture into parchment cup lined (Withwell-greased pan –these are the only type of liners I recommend as nothing sticks to them, guaranteed!) muf-
2 tablespoons green onion/scallion, sliced
sea salt & black pepper to taste
rise and become golden brown around the edges.
14
Paleo Frittata Recipe
Directions
1. Preheat the over to 375 degrees and oil a 9 inch pie
7 eggs
Then, begin cooking your bacon in a pan until it is almost
1 can or 15 oz coconut milk
done it both ways.
1 lb of bacon
2. While the bacon is frying, crack your eggs into a large
measuring cup. You can also crack them into a bowl, but
I use a large measuring cup so I can just pour the entire
mixture into the pie dish before baking. Once your eggs
are cracked in the bowl or measuring cup, add in the can
of coconut milk and stir until mixed well.
3. Next, begin sauteing your vegetables. You want them
to be a little soft before mixing them with the egg mixture.
I sautéed my kale, onions and peppers for just a few minutes.
4. Once your vegetables are sautéed and your bacon
is cooked, add everything into your bowl or measuring
cup and mix well. Add in your salt, pepper and any other
second one I made and it was delicious.
5. After all of your ingredients are mixed together, gently
pour the mixture into the greased pie dish.
6. Bake at 375 for approximately 30 minutes or until the
center is done. I stick a fork or toothpick in the middle and
if nothing comes out with it, I deem it completely cooked.
The top may get a little browned too.
7. Take out of the oven and let completely cool before
devour, I mean, consume it.
15
2 cups kale
1/2 onion
1/2 red pepper
Coconut oil for sautéing the
onions and peppers
Salt & Pepper to taste
Paleo Zucchini Fritters
Yields: 1 serving
2 cups shredded zucchini,
drained
3 eggs, beaten (caged free and
organic)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon coconut oil
Directions
egg mixture.
3. Heat a large skillet over medium heat, add coconut oil
to the skillet.
minutes or until the eggs are no longer running.
6. Enjoy!
Source: http://www.paleodietplusplus.com/paleo-recipes/paleo-zucchini-fritters
16
Poached Eggs w/Tomato, Avocado and Basil
How to Poach an Egg:
2 eggs
2 thick slices of fresh tomatoes (heirlooms are preferred)
half of an avocado, sliced
2 or 3 leaves of basil, chopped salt and pepper to taste
Directions
1. Poach your eggs.
2. Lay your tomato slices on a plate.
3. Top with basil, avocado slices, then eggs.
Source: http://www.milkfreemom.com/poached-eggs-with-tomatoes-avocado-basil
17
Spaghetti Squash Breakfast Bake
Ingredients
• 8 eggs, whisked
• 1 tablespoon tarragon
• 1 tablespoon parsley
• salt and pepper, to taste
• 1 sweet potato, shredded
• 1 tablespoon thyme
• 1 tablespoon garlic powder
• 1 tablespoon fat (I used bacon fat, smart)
Directions
squash and add all your seasonings.
1. Preheat your oven to 425.
8. Mix together. Add some salt and pepper as
need.
the seeds and discard.
9. Now grease an 8×8 glass baking dish. Pour your
egg mixture in the dish.
3. Place spaghetti squash cut-side down on a
cookie sheet. Bake for around 20-25 minutes of
until spaghetti squash is soft to the touch.
10. Bake your egg casserole for around 25-30 minutes.
4. While your spaghetti squash bakes, crack all
your eggs into a bowl and whisk together. Then
11. Let sit for 5+ minutes to cool and meld all together. I even ate this cold the next day.
they are done shredding away, add your fat
source to a large skillet over medium-high heat.
Plop in your sweet potato and onions and cover
to let cook down.
stick to the bottom of the pan or been. Keep
covered until the sweet potatoes are soft and
delicious. Remove from heat.
6. Your spaghetti squash should be done at this
point, so take it out of the oven and use a fork
to remove the threads. Add them directly to
your egg mixture. Turn your oven down to 400
degrees.
7. Then throw your sweet potato and onion mix- Source: http://paleomg.com/paleo-spaghetti-squashbreakfast-bake/
ture in the bowl with your eggs and spaghetti
18
Maple Blueberry Bacon Breakfast Carnitas
Ingredients
• 2-3 pound pork shoulder roast
• ½ cup apple juice
• 1 teaspoon cinnamon
• ½ teaspoon dried sage
• lots of salt, your call
• 4-5 strips of bacon
• 2 cups blueberries
• ¼ cup maple syrup
• 1 teaspoon dried parsley
• ¼ teaspoon nutmeg
• dash of black pepper
• fresh parsley, chopped (to garnish)
Directions
1. Place pork roast in the slow cooker.
2. Pour in the apple juice into the bottom of the slow cooker.
Pour the maple syrup over the roast then add the cinnamon, dried parsley, dried sage,
with blueberries.
3. Cover and cook on low for 8 hours. I did this overnight.
4. Once the pork is done cooking, pull the meat out and shred. Pour some of the reNow cook the bacon in a pan on the stove top. When the bacon is done cooking,
remove half of the fat, leaving behind some in your pan. Then place the bacon on a
paper towel covered plate and let cool. Dice into pieces.
5. Take half of the diced bacon and mix with your newly shredded pork. Mix together.
Place your bacon fat pan over medium high heat. Use your hands or a large spoon to
collect a ball of the shredded pork and bacon, then press down to create a patty. Put
on skillet, press down more with a spatula, and let cook for about 3-4 minutes per side,
6. Once your Carnitas are crispy, add to plate, top with more bacon and some fresh
chopped parsley.
http://paleomg.com/blueberry-breakfast-carnitas/
19
Yam, Celery Root & Bacon Hash
Ingredients
• 6 to 7 pieces of bacon, diced
• 4 cloves garlic, minced
• 1 teaspoon smoked paprika
• sea salt and pepper
• 1-2 tablespoons fresh parsley, minced
Directions
1. Fill a pot with water, that is large enough to hold your yam without crowding. Add
a dash of salt. Bring to a boil, then add your chopped yams. Cover and cook for 12 to
through, as they will cook more when you saute them. Once they are cooked, drain
them in a colander. Try to drain as much liquid as possible.
2. In a large saute pan, cook your bacon pieces until crispy. Use a slotted spoon and
remove the cooked bacon and set aside.
3. Using the remaining bacon grease to saute your onions. Cook for about 5 minutes,
until translucent. Then add your celeriac. Cook celeriac until soft. Celeriac is a thirsty
vegetable and will absorb the bacon grease. If it absorbs too much of the bacon fat,
4. Once the celeriac is soft, add yams and garlic and cook until yams brown slightly.
prika and bacon. Top with chopped parsley and serve!
http://www.rubiesandradishes.com/2013/09/16/yam-celery-root-bacon-hash/
20
-
Smoked Salmon, Collards and Sweet Potato Breakfast Scramble
Ingredients
• 1 large (450g) sweet potato
• 2 tbsp coconut oil
• 6 large collard leaves, chopped
• Pinch more salt
• Few gratings fresh nutmeg
• 4 large eggs, beaten
• Pinch more pepper
• 200g smoked salmon, chopped
Directions
1. Preheat oven to 400F and line 2 pizza sheets with parchment paper.
2. Cut the sweet potato into long thin strips using a mandolin or vegetable spiralizer.
Add to a large mixing bowl along with melted coconut oil, salt and pepper. Mix with
your hands until the potato strings are well coated in oil.
3. Divide the potatoes between the 2 pizza sheets and spread them evenly to create
2 large discs. Bake in the oven for about 20 minutes, until the potatoes are cooked and
start to brown a little bit.
4. While the potatoes are cooking, add the collards to a large skillet and cook over
medium heat until completely wilted, about 3 minutes. Reserve in a separate container.
Place your skillet back over medium heat and melt a little bit of coconut oil. Add the
eggs, salt, pepper and nutmeg and cook, stirring gently until completely cooked but
still on the soft side. Kill the heat, delicately stir in reserved collards, smoked salmon, capers and red onions.
5. Remove potato discs from the oven and gently slide them onto serving plates; top
with egg mixture and serve immediately.
http://thehealthyfoodie.com/2013/05/22/smoked-salmon-collards-and-sweet-potato-breakfast-scramble
21
Savory Coconut Pancakes
Ingredients
• 3 eggs
• Kosher salt
• 1 tablespoon of butter
Directions
http://nomnompaleo.com/post/5538068650/savory-coconut-pancakes
22
Easy Paleo Frittata
Ingredients
• 1 tablespoon coconut oil or fat of choice
• 1 cup emergency protein (whatever cooked meat you have on hand)
• 1 cup frozen broccoli (or any leftover or frozen veggies)
• 4 large pastured eggs
• 2 tablespoons coconut milk
• 1 teaspoon kosher salt
• Freshly-ground black pepper
Directions
1. First, preheat the toaster oven to 350°F and heat the coconut oil in an 8-inch cast
iron skillet over medium heat. Then, add whatever protein you have on hand (here, I
used some leftover spicy lamb merguez sausage and onions) to the skillet and stir-fry
until heated through.
2. Meanwhile, place the frozen broccoli in a medium microwave-safe bowl, cover it
knife to cut the broccoli into bite-sized pieces.
3. Add the broccoli to the ingredients in the pan and mix to cook thoroughly.
4. Crack the eggs into a medium bowl, and add the coconut milk, salt, and a few
grinds of pepper.
5. Pour the egg mixture into the skillet and cook for 3 to 5 minutes or until the bottom of
the frittata is set.
6. Place the skillet in the oven. Cook for 10 to 15 minutes, and then crank the heat
up to broil for another 2 minutes or until the frittata puffs up and is cooked all the way
through.
Source: http://nomnompaleo.com/post/1983505174/easy-paleo-frittata
23
Baked Egg Avocados
Ingredients
• 1-2 large, ripe avocados
• 2-4 large, raw eggs
• Bacon, cooked and crumbled (Use as many slices of bacon as you prefer)
Directions
1. Preheat oven to 425 degrees.
-
ter.
3. Crack one egg into each avocado half, and sprinkle lightly with salt and pepper.
5. Place on a baking sheet with a lip, and bake 20 minutes, until eggs are set.
6. You could top with some shredded cheddar cheese, or sprinkle with some hot sauce
before eating as well.
If you wanted to save some fat and calories, you could use turkey bacon…but I feel that is
blasphemy, and I want my full fat pork!
http://howdoipaleo.blogspot.com/2013/04/avocados-fruit-of-gods.html
24
Ingredients
• 6 ounces breakfast sausage links, chopped
• 2 bell peppers, assorted colors, chopped small
• ½ cup green onions, chopped small
• ¾ cups kale, chopped small
• 2 teaspoons salt
• ½ teaspoon pepper
• 1 teaspoon cumin
• 1 tablespoon garlic powder (or 2 cloves chopped fresh garlic)
• 4 ounce can Hatch green chiles, chopped
• ½ cup chopped cilantro
• 1 dozen eggs
Directions
1. Preheat oven to 375 degrees. Heat large skillet on medium high heat.
2. Add sausage and brown all around. Add peppers and kale and cook to soften,
about 5 minutes.
3. In a large bowl, beat eggs with remaining ingredients.
4. Add sausage and veggies.
25
Summer Breakfast Meatloaf (Egg free, Nut free)
Ingredients
• 10-12 ounces bulk pork breakfast sausage
• 1 tablespoon bacon fat (or other fat)
• 1 yellow onion, diced
• 4 ounces of button mushrooms, sliced
• 2 tablespoons dried parsley
• 1 pound ground beef
• 2 garlic cloves, minced
• 1 medium zucchini, diced
• 2 tablespoons dried basil
• 1 teaspoon garlic powder
Directions
2. Place a large skillet over medium-high heat. Add fat along with 2 garlic cloves and
diced onion. Once the onions begins to become translucent, add diced zucchini and
cover to help steam the zucchini.
3. After about 3-4 minutes, add the mushrooms on top and cover again for about 4-5
more minutes.
4. Once vegetables have softened, add in parsley, basil, garlic powder and salt and
pepper. Mix well then remove from heat to cool.
5. Once vegetables are cool, add ground beef, breakfast sausage, and cooled vegetables to a large bowl and get dirty with your hands. Mix well to combine, trying not to
squish the zucchini too much.
6. Line a large bread pan with foil or parchment paper and place the meat mixture
apart.
7. Place in oven and bake for 40-45 minutes until meat presses back at you when you
poke it. Let sit for 10 minutes after baking and enjoy!
http://paleomg.com/summer-breakfast-meatloaf/
26
Parsnip, Spinach, & Kale Spanish Tortilla
Ingredients
• 2 egg whites, beaten to foamy, soft peaks
• 2 heaping cups parsnips, small dice
• 1 heaping cup kale, roughly chopped
• 1 heaping cup spinach, roughly chopped
• ½ cup olive oil
• ½ teaspoon coarse sea salt
• ¼ cup jamon serrano, very dry
chunks, very small dice
(taquitos de jamon in Spanish)
Directions
1. In a 20-cm (8-in) skillet, pour the olive oil. Over medium heat, poach the leeks for
about 2 minutes until they start to become soft.
2. Add the parsnips and poach, over low heat, for an additional 10 minutes, or until the
vegetable is soft and tender. You do not want to the parsnip pieces to turn crispy, but
instead rather mushy, yet holding their shape.
3. In the meantime, beat the eggs in one bowl with ½ teaspoon of sea salt. Beat the
egg whites in another bowl, until soft, foamy peaks form. Drain the parsnips from the oil,
when they are done.
4. Add to the whole egg mixture. Incorporate the kale and spinach, as well. Then fold
in the beaten egg whites and the jamon serrano. Mix well.
5. Remove most of the oil from the skillet, leaving about 1-2 tablespoons. Over low
heat, pour the tortilla mixture into the pan. Cook for about 3 minutes, pushing the sides
in with a wooden spoon or spatula, or order to create rounded sides.
back into the skillet. Cook for 3 minutes on that side. Repeat once more for each side,
always pushing the sides in. Can be served warm or cold.
http://thesaffrongirl.com/parsnip-spinach-kale-spanish-tortilla/
27
Easy Delicious Breakfast Hash
Ingredients
• 4 slices of bacon, diced
• ¼ yellow onion, diced
• 5-6 baby portobello mushrooms, sliced
• hot sauce, to garnish
• 1 poblano pepper, diced
• 1 large sweet potato, shredded
• ¼ teaspoon smoked paprika
• 2 chicken italian sausage links, diced
• 4 eggs
Directions
1. Place a large skillet over medium-high heat.
2. Add diced bacon to the pan and cook until the fat seeps out and the bacon begins
to brown.
3. Once bacon is half way cooked, add the diced poblano pepper, yellow onion, and
sweet potato. Mix together then cover to help steam the sweet potato and cook it
quicker.
4. After about 6-8 minutes of cooking, add in the mushrooms and chicken sausage
along with the garlic powder, smoked paprika, and salt and pepper. Mix well, cover
again and let cook for about 7-9 minutes, being sure to mix around to keep from sticking to the bottom of the pan.
5. Once everything is nice and toasty, use a spoon to press four spots into your hash
mixture, crack an egg into each spot, then add about a tablespoon of water to the
pan and cover to help steam the eggs.
6. Let steam until eggs are cooked to preference. Over easy is the right preference, in
my opinion. Which is the right opinion.
7. Top with hot sauce. Eat silly pants. EAT IT.
http://paleomg.com/easy-delicious-breakfast-hash/
28
Yields: 1 serving
1 tblspns choice of fat, divided
¼ lbs bulk raw pork breakfast
sausage
2 large eggs
Kosher salt
Freshly ground black pepper
¼ cup water
1 heaping tblspn guacamole
Directions
cup water to the skillet (outside of the egg molds),
making sure not to splash the eggs. Turn down the
heat to low & cover the pan. Cook the eggs, covered, for about 3 minutes or until cooked through.
and grease the insides well with melted fat. Place
meat. Heat a skillet over medium heat & add a
tablespoon of fat. When the fat is shimmering, add
the patty to the pan. Fry the sausage about 2 to 3
4. Transfer the eggs to a paper-towel lined plate. One
easy way to do this is to slide a spatula under the
mold as you tilt it up while wearing a heat-resistant
glove.
one. Pierce the egg yolk in each bowl. Heat a skillet
over medium-high heat with the remaining table-
sausage patty in between the two egg rounds.
two greased biscuit cutters in the pan and poor the 1
egg into each mold.
mie as-is. Or wake up your palate with a squiggle of
sriracha. But my favorite addition to this breakfast
burger? A big dollop of homemade guacamole.
29
Avaocado BLT Egg Salad
Yields: 1 serving
1 avocado
6 hard-boiled eggs
3/4 cup grape tomatoes, cut in
halves
4 strips bacon, cooked until crispy
1/2 cup scallions, chopped
2 tspn ground garlic
1/2 teaspoon Himalayan sea salt,
more to taste
Directions
1. Make your hard-boiled eggs. Once
done, peel, set aside in the refrigerator and
let cool.
2. While they are cooking, make bacon
using you desired method and cook until
crispy.
3. In a medium bowl combine eggs,
avocado, garlic and salt; smash with a fork
until combined.
4. Add in bacon pieces, tomatoes and
scallions. Mix well.
5. Taste and add additional salt and
ground garlic as desired.
Source: http://stupideasypaleo.com/2014/04/30/avocado-blt-egg-salad/
30
Curried Beef Broccoli Slaw Mushroom Frittata
Directions
1 onion, diced
1 heaping tblspn of coconut oil
1 lbs of mushrooms, thinly sliced
1 bag of broccoli slaw from Trader
Joe’s
1 lbs of grass fed ground beef
1 heaping tblspn of curry powder
1. Preheat the oven to 375 F. While the oven is preheating slice up
the veggies.
2. Heat up the coconut oil in a large cast iron skillet over medium
heat. Once the pan is hot, throw in the onions with some salt &
pepper and sautee them until they are soft and translucent.
3. Next add teh mushrooms and cook them until the liquid has
evaporated.
4. Toss in the ground beef and cook until it is no longer pink.
and pepper to taste. Once the meat is cooked, add the bag of
broccoli slaw.
5. Now line your cupcake tin with liners. Once the liners are in,
coconut oil spray
½ cup coconut milk
20 large eggs
Kosher salt
Freshly ground black pepper
7. Now crack the eggs into a large bowl & whick in the coconut
milk and a healthy sprinkle of salt and papper.
9. Put thetrays into the oven for 15 minutes & then rotat the trays &
done when they rise up to the top & they are springy to the touch
when you pat the surface.
them on a wire rack.
11. Enjoy!
Source: http://nomnompaleo.com/post/3397688384/curried-beef-broccoli-slaw-mushroom-frittata
31
Almond Meal Porridge
Directions
in a microwave-safe container, heat for one minute. You
can do this on the stovetop if you want as well.
1/4 cup almond meal
1/4 cup liquid of choice (plain
water works, or coconut or almond milk)
3. Then add berries and choice of stir-ins.
4. Heat for another 45-60 seconds.
1/2 tspn cinnamon
1 egg
1/4 cup berries
possible stir-ins: shredded coconut, raw cacao nibs, almond butprotein powder
Source: http://www.preppypaleo.com/2011/08/testing.html
32
Summer Squash Breakfast Bowl
Directions
remove the leaves and stems and chop them up roughly. Dice up
them veggies. Place a large skillet over medium heat, add your fat
of choice, add your minced garlic clove, then toss in your veggies.
Use a spatula to move them around and heat all sides.
attachment on your food processor and shred your chopped
that. It builds forearm strength anyways.
3. Place a medium saucepan over medium heat and add your 2
tablespoons fat of choice to the saucepan.
4. Toss in your minced garlic clove then once the garlic becomes
1 cup vegetable broth
then add your cup of vegetable broth.
3 tblspns hot sauce
6. Let the vegetable broth cook off, about 6-8 minutes. Then add
your tomato paste, hot sauce, garlic and onion powder, and salt
and pepper. Mix well and set under medium heat to cook down.
1 tablspn tomato paste
1 tspn garlic powder
½ tspn onion powder
around, then add your garlic powder, dried parsley, and salt and
pepper. Add a splash of water to the pan then cover to let steam.
Once veggies are almost done cooking, add your diced ham to
salt & pepper, to taste
1 garlic clove, minced
2 tblspn fat of choice
8. Lastly, add a small skillet to the stove top and cook some eggs
1lb uncured smoked ham steak, diced
1 zucchini, diced
9. Place grits down, then toppings, then some eggs. Mash it all
together. And eat!
1 yellow squash, diced
1 package mushrooms (about 8oz),
sliced
½ small yellow onion, diced
1 tspn dried parsley
2 tablspn fat of choice
however many eggs you want
Source: http://paleomg.com/summer-squash-breakfast-bowl/
33
Cranberry Sweet Potato Breakfast Cakes
Yields: 3+ servings
2 sweet potatoes
½ cup dried cranberries
2 tblspns fresh or dried parsley
½ red onion, diced
½ red onion, sliced thin
2-3 egg whites, beaten
6 eggs (or more if needed)
2 tblspon oil (olive, coconut, bacon fat, etc)
Directions
1. Preheat your oven to 425 degrees to get your sweet potatoes
baked. Use a fork to poke holes all around each one of your sweet
potatoes.
2. Throw the sweet potatoes on a baking sheet, throw in the oven,
and bake for 25-35 minutes or until soft to the touch.
3. In a large bowl, add your sweet potatoes and use a fork or masher to mash the sweet potatoes until smooth. Add your dried cranberries, parsley, onion, and salt and pepper. Mix thoroughly then taste
to see if you want to add any more spices.
4. Now add 2 egg whites that were beaten to your sweet potatoes
and mix well. I say 2-3 on the ingredients because you may need 3 if
your sweet potatoes are large.
5. Now make 6 or more patties from your sweet potato mixture.
Heat up a large skillet under medium heat with 2 tablespoons of oil
in it, then add your patties. Cook on each side for 3-5 minutes or until
they have a nice outside crisp to them.
6. Now grease a 8×8 glass baking dish or whatever works for you
then add your cooked patties to baking dish.
7. Use a spoon to push down in the middle of each patty just
enough that when you crack an egg on top, it will stay on your
patty. Crack eggs directly on top of sweet potato cakes.
8. Bake for 10-15 minutes or until yolk is cooked to preference. While
the eggs are baking, add your sliced onions directly to your hot
greased skillet and let those caramelize in the meantime. My caramelization means burnt, but cook onions to what you love.
9. Top caramelized onions on top of baked eggs on sweet potato
cakes. Then top everything off with a little bit of hotness. Bomb dig.
Source: http://paleomg.com/cranberry-sweet-potato-breakfast-cakes/
34
RECIPES
LUNCH/DINNER
35
Pineapple Meatballs
Yields: 36 to 48 meatballs (6-8
servings)
450g lean ground beef
450g lean ground pork
chopped
2 large eggs
1 tbsp fresh ginger, grated
Directions
1. Preheat the oven to 425F and line a large baking sheet
with parchment paper.
2. Add all the ingredients to a large mixing bowl and mix
with your hands until very well combined.
Immediately form the meat mixture into 36 to 48 balls, depending on how big or small you like your meatballs, and
place them onto the reserved cookie sheet.
chopped
1-2 dried bird’s eye chili pepper,
crushed
¼ cup canned coconut milk
1 tbsp coconut aminos
1 tbsp Dijon mustard
3. Place the meatballs in the oven and cook for 10 minutes at 425F, then lower the temperature to 350F and continue cooking for about 20 minutes, until the meatballs are
cooked through and crispy and golden brown all around.
4. Transfer the cooked meatballs to a serving dish and
garnish with a few pieces of fresh pineapple and fresh
parsley, if desired.
1 tbsp sesame oil
1 tsp freshly cracked black
pepper
Source: http://thehealthyfoodie.com/deliciously-tender-pineapple-meatballs/
36
Yields: 3-4 Servings
1 large head (about 700g) cauli1-2 tbsp coconut oil
½ medium onion, chopped
2 tsp garam masala
1 tsp ground cinnamon
½ tsp ground ginger
¼ tsp freshly ground nutmeg
½ tsp ground white pepper
¾ tsp salt
8-10 dried apricots, chopped
2 tbsp raisins
¼ cup sliced almonds, toasted
Directions
1. Preheat your outdoor grill to medium-high (or set a cast
both sides to get nice grill marks on them. Let pineapple
cool slightly and cut into chunks. (this step is entirely optional, you can very well use raw pineapple and skip this
step altogether)
2. Use a box grater or the grater disc of your food proces3. In a heavy skillet, heat about a teaspoon of coconut
oil over medium high heat and cook the chunks of leftover pork until nice and golden brown on all sides; add
the sauce and stir to coat the pieces of meat. Kill the heat
and reserve.
4. While the meat is browning, heat about a teaspoon
of coconut oil in a separate skillet set over medium heat.
Add the onion and spices and cook for a few minutes
until fragrant and the onion turns slightly translucent. Add
raisins, chopped apricots, toasted almonds and coconut
shavings and continue cooking for a few minutes.
¼ cup unsweetened coconut
shavings, toasted
500g leftover pork roast, cut into
bite size chunks
1 cup leftover sauce from above
pork roast (or full fat coconut
milk)
One quarter of a medium pineapple, skin removed, cored & cut
into 1-inch thick slices
6. You can serve the rice and meat side by side or mix
everything together, whichever you prefer.
equally good with chunks of grilled chicken or maybe
even sautéed shrimp and coconut milk instead of the
sauce.
37
Almost 5 Ingredient Pizza Spaghetti Pie
Directions
1 large spaghetti squash (about
600 grams)
1 pound italian sausage
½ yellow onion, diced
1 cup pizza sauce (no sugar
added)
1 teaspoon dried basil
salt and pepper, to taste
3 eggs, whisked
2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet and bake
for 20-25 minutes or until the skin of the squash gives when
you press on it. Then reduce oven heat to 350 degrees.
3. Once squash is done cooking, remove threads and
place in an 8×8 greased baking dish.
4. Place a large pan over medium heat. Add italian sausage and onion. Cook until pink no longer remains in the
sausage and it is broken up into pieces.
5. Add pizza sauce, dried basil and salt and pepper to
the pan and mix well.
6. Add sausage mixture to the 8×8 dish and mix well with
spaghetti squash threads.
7. Lastly, add whisked eggs to the baking dish and mix
everything together until you can no longer see the eggs.
8. Place in oven and bake for 1 hour or until the top of
press on it in the middle of the dish.
9. Let rest for 5 minutes before serving.
Source: http://paleomg.com/almost-5-ingredient-pizza-spaghetti-pie/
38
Zesty Cilantro Lime Roasted Chicken
1 whole fryer chicken, somewhere around 8 lbs
1 lime, zested & juiced
1/2 bunch cilantro
3 green onions, roughly chopped
6 cloves garlic, peeled
1/4 c olive oil
coconut oil or lard for greasing
Directions
salt
super important, for the most moist roasted chicken ever
created, that you bring the chicken to room temperature.
a cleaver, cut the chicken along its back (not the breast
side), making sure you start cutting to the side of the backat the tailbone. Lay the chicken, breast side up, in a roasting pan or large oven-safe baking dish.
3. In your food processor, puree the lime zest & juice,
green onions, garlic, olive oil and salt. Also add the cilanthe time it takes the chicken to come to room temperature as marinade time too.
4. Preheat your oven to 400F. Clean off the bottom of a
en in the oven and place the bottom of the cast iron pan
on the top of the chicken. Bake until the temperature in
the thigh of the chicken is around 150-165F. It should take
about 45 minutes. Carefully remove the cast iron pan from
just stick the oven on broil and peek at the chicken every
Source: http://www.foodrenegade.com/zesty-cilantro-lime-roasted-chicken/
39
Hungry Man Sweet Potato Casserole
Food Prep
1. Peel your sweet potatoes and microwave them for 2-3
minutes to soften them slightly
the picture
pieces
4. Remove your bacon from the pan and set it aside for
later Dice your onions into large chunks and add to your
pan along with your ground beef. Make sure you use a
deep skillet or pan big enough to brown 2 pounds of beef
and 2 onions.
2 pounds of lean ground beef
1/2 pound of bacon
amount of cayenne, paprika, black pepper, garlic powder, and oregano.
6. Make sure your beef is fully browned and onions are
translucent.
8 eggs
3 large sweet potatoes (get 4 just
in case)
1 large white onion
1 large red onion
Spices: Cayenne, paprika, garlic,
black pepper, oregano
1 large deep rimmed skillet or
pan
Coconut Oil to grease your slow
cooker
7. Beat your 8 eggs in a bowl, blender, or food processor. I
use my trusty magic bullet. Add some cayenne and paprika to your egg mixture if you wish.
Assembly
Line the bottom of your slow cooker with slices of sweet
potato. Just enough so that you cover the bottom.
potatoes.
the beef. Repeat.
over the top.
5. Cook on low for 6 hours.
Source: http://paleopot.com/2012/02/hungry-man-sweet-potato-casserole
40
Crockpot Beef Plantain Stew (Caribbean Style)
Yields: 4 bowls
2.5 lb beef chuck short ribs,
cut into chunks (or other stew
meat)
6 plantains (ripe or green), skin
removed and cut into chunks
3 cups of chopped collard
greens (can use other vegetables instead)
3 cups of water
1/3 cup of paprika
1/4 cup of garlic powder
salt to taste
3 tablespoons of allspice
1 teaspoon of chili powder
1 teaspoon of cayenne pepper
Directions
1. Place all the ingredients into the crockpot.
4. Add salt to taste.
Source: http://ancestralchef.com/crockpot-beef-plantain-stew-caribbean-style/#more-1914
41
My I Don’t Want To Cook Meal
Directions
Yields: Serves 2-3
1 pound ground turkey
1. Place ground turkey and yellow onion in a pan over
medium heat.
½ yellow onion, minced
1-2 tablespoons hot sauce
1 (14 ounce) can of diced tomatoes, drained
½ tablespoon garlic powder
2. Mix and break up the turkey until cooked through and
no more pink appears.
3. Add hot sauce, diced tomatoes, garlic powder, and
salt and pepper. Mix well.
4. Mash avocado, add lime juice to the avocado and a
pinch of salt.
5. Place turkey mixture in a bowl and top with mashed
avocado.
1 avocado, mashed
1 tablespoon lime juice
salt, to taste
Source: http://paleomg.com/my-i-dont-want-to-cook-meal/
42
Perfect Paleo Burger
Directions
Toppings
1. Preheat a cast iron skillet or pan over medium heat
2. Using a spiral slicer or julienne peeler, make your peeled
sweet potato into noodles
3. Place your bacon fat in your pan and once melted add
minutes stirring often as to not burn your sweet potatoes until
they are at the consistency you desire. Remove from the
heat and set aside
4. Wash and slice your roma tomato. Cut your avocado in
half, remove the pit, peel the skin off and slice
5. Wash your baby spinach and set aside
Yields: Serves 2
1 pound grass-fed ground
beef
4 small slices of sharp
cheddar goat cheese
sea salt and black pepper
to taste
juice of 1 lemon, divided
2 tablespoons bacon fat
1 sweet potato, peeled
Pinch of sage
2 cups baby spinach,
washed
Burgers
1. Preheat your grill on high heat. Ensure your ground beef
has been at room temperature for a minimum of 30 minutes
2. Place your ground beef, salt and pepper, and half your
lemon juice in a mixing bowl and combine everything with
your hands. Divide the meat in half and form two evenburgers with your thumb making a well
3. Place your burgers on your preheated grill and cook
cook for another 2 minutes covered
4. Open the lid and top with your goat cheese and leave
your burgers until your cheese is melted and remove from
the grill
5. If you have a meat thermometer, you can use it to cook
your burgers to the doneness you desire since grills have different temperatures and burger thickness will vary
Assembly
1. Place 1 cup of spinach on each plate
2. Top with a burger on each bed of spinach
1 roma tomato
1 avocado, sliced
3. Add your avocado and then garnish each burger with
your sauteed sweet potatoes and put your tomatoes on the
side
sea salt and pepper to
taste
4. Use your remaining lemon juice and sprinkle over every-
Source: http://civilizedcavemancooking.com/entrees/beef/perfect-paleo-burger/
43
5 Ingredient Bacon Brussels Sprouts Slaw
Yields: Serves 2-3
½ pound bacon, diced
16 ounces brussels sprouts,
shredded*
½ red onion, diced
2 teaspoons apple cider vinegar
2-3 precooked sausages
¼ teaspoon garlic powder
Directions
1. Place a dutch oven over medium heat. Add bacon
and cook until crispy. Remove with a slotted spoon and
place on a paper towel lined plate.
2. Add brussels sprouts, onion and apple cider vinegar to
salt and pepper and a bit of garlic powder. Cook down
for about 10 minutes, stirring every couple minutes.
3. Once brussels sprouts become soft, add sausage and
bacon to dutch oven, mix, and cook down for less than 5
before serving.
Source: http://paleomg.com/5-ingredient-bacon-brussels-sprouts-slaw/
44
Bacon Wrapped Smoked Salmon Stuffed Sweet Peppers
Directions
2. Cut bacon in half lengthwise and widthwise so you
have 4 strips of bacon per 1 piece.
3. Cut sweet peppers in half, pull out the excess seeds.
4. How much salmon you use will be based on how big
or small the peppers are. Take a small pieces of smoked
salmon, roll in up, push it into the sweet pepper, then wrap
a small piece of bacon around the sweet pepper. Try to
tuck the sides of the bacon under the sweet pepper to
keep it in place as you bake it.
5. Place all bacon wrapped peppers on a parchment
paper lined baking sheet. Put in oven and bake for 15-20
minutes until bacon is crispy, but not burnt.
6. Let cool slighty because they will be HOT. Eat up!
5 strips of bacon, cut in half
lengthwise and widthwise
10 sweet peppers, cut in half
lengthwise
3-5 ounces of smoked salmon
pinch of salt
sprinkle of smoked paprika
Source: http://paleomg.com/bacon-wrapped-smoked-salmon-stuffed-sweet-peppers/
45
Buffalo Greek Caesar Salad
1 lb chicken, chopped in ½”
cubes
2 tbl spn of fat of choice
3 tbl spn hot sauce
1 teas cajun seasoning
½ cup mayo
2 tbl spn white wine or apple
cider vinegar
6 cloves roasted garlic or 1 tsp
granulated garlic
Directions
salt & lots of pepper
Buffalo Chicken
2 heads romaine, chopped
roasted red peppers, diced
kalamata olives
2. When the chicken is cooked through (10-15 minutes
total, 5-7.5 per side) add hot sauce and cajun seasoning
directly to pan…stir in and keep on low heat until ready to
serve.
feta or Parmesan cheese, optional
anchovies, if you like ‘em
8 ounces mushrooms, sliced thin
salt & pepper
Peel the garlic cloves and place in a piece of foil, drizzle
with olive oil and crumple the foil into a pouch shape.
2. Roast the garlic in a 400°F oven until golden brown
to food processor and blend until smooth.
you want, remove the chicken from the pan and use it to
saute the ‘shrooms.
red pepper, olives, buffalo chicken and garlic dressing.
Source: http://www.health-bent.com/salads/paleo-buffalo-greek-ceasar-salad
46
Yields: Serves 4
1 whole chicken
sea salt
crushed white pepper
1 small onion, chopped
2 carrots, peeled and diced
Directions
2 stalks of celery, diced
1. Wash your chicken in cold water and then pat dry with
napkins or paper towels
en with your sea salt and crushed white pepper
-
3. Cover the bottom of your crock pot with half of your
diced veggies and lay your chicken on top of them
3 cloves of garlic, peeled and
smashed
5 sprigs of fresh thyme, 3 diced
juice of 1 lemon
4. Place 1 clove of garlic and your 2 un-diced sprigs of
thyme inside the bird
5. Now sprinkle your diced thyme and remaining
chopped veggies over the top of your chicken
6. Juice a fresh lemon over the chicken and then place
the lemon halves inside the cavity of the chicken
7. Place in your crock-pot and cook on low for 6 hours
8. I shredded all the meat and removed all the bones and
placed it back in the broth in the crock pot and served it
shredded with all the veggies
Source: http://civilizedcavemancooking.com/crockpot/mirepoix-crock-pot-chicken/
47
Balsamic Grilled Chicken with Sun Dried Tomatoes
Yields: Serves 2
Directions
2 boneless, skinless chicken
breasts
1. Combine all ingredients except chicken and mix well,
place in a ziploc bag
2 tbsp balsamic vinegar
2. Rinse your chicken breasts with cold water and pat dry
3. Place your chicken breasts in the ziploc bag with the
marinade and ensure you get a nice even coating
1 tbsp dijon mustard
1 tbsp thyme
salt and pepper to taste
4. Place in the refrigerator and let marinade for 30
minutes or up to 24 Hours
5. Preheat your grill on medium heat to around 400
degrees
6. Once your grill is warm, grill your chicken breasts until
done, should be about 8-10 Minutes per side depending
on the thickness of the breast
7. Plate and top with some sun dried tomatoes marinated
in olive oil and serve with some steamed vegetables
Source: http://civilizedcavemancooking.com/entrees/poultry/balsamic-grilled-chicken-with-sun-dried-tomatoes/
48
Easy Shrimp Stir-fry
1 lb of Medium Shrimp (peeled,
deveined with tails removed)
3 Large Leeks
2-3 Medium Carrots (or 1 cup of
carrot matchsticks)
2-3 Cups Green Beans (Fresh with
ends trimmed off)
3 Cloves Garlic
1 Tbsp Fresh Ginger
2 Tbsp Coconut Oil
1 Tsp 100% Pure Sesame Seed Oil
1/2 Tsp Sea Salt
1/4 Tsp Ground Black Pepper
Directions
1. If using frozen shrimp, place them in a colander and run
cool water over them to quickly thaw.
2. Trim the green ends off your leeks and discard. Cut your
leeks and set aside. Peel and split your carrots then thinly
rots together for 3-5 minutes or until almost done. (If you
use microwave steamer bags, steam them for 2-3 minutes.)
Chop garlic and ginger and set aside.
3. In a skillet, heat your coconut oil and sesame oil. Add all
vegetables into the skillet along with the garlic, ginger, sea
salt and black pepper and mix together. Allow the vegetable mixture to simmer for 3-5 minutes, stirring occasionally.
Throw the shrimp into the skillet and stir together. Cover the
minutes or until all shrimp are pink and opaque all the way
through.
Source: http://fastpaleo.com/recipe/easy-shrimp-stir-fry/
49
Fire Roasted Bacon Meatloaf
Yields: Serves 4
Directions
1 lb grass-fed ground beef
1. Preheat oven to 400 Degrees Fahrenheit
1 lb bacon, minced
2. If you have a meat grinder, use it to grind your bacon
tomatoes
sible and combine in a mixing bowl with your beef
Add all remaining ingredients to the bowl, and using your
hands mix well to ensure an even distribution of ingredients
1 red onion, minced
1 bell pepper, minced
2 eggs
2 tbsp oregano
3. You can now form it into a loaf and put it in a pyrex
dish, put it in a loaf pan, or form into meatballs and put in
the pan
4. Bake for an hour or until the meat is cooked through,
internal temperature needs to be at least 165 Degrees F
because of the bacon
5. Remove from oven and let sit for 10-15 minutes before
slicing and serving
1/2 tbsp sea salt
Pepper to taste
50
-
Pork Chops and Applesauce
Yields: Serves 2
Directions
2 bone in pork chops
1. Preheat your oven to 300 degrees fahrenheit
1 cup unsweetened applesauce
2. Preheat a saute pan on your stove top over medium
high heat
1/3 cup dried cranberries (dried
with apple juice)
3. In a mixing bowl, combine your applesauce, cranberries, lemon juice, and rosemary and mix well
1/4 cup fresh lemon juice
1 tbsp dried rosemary, chopped
1 small apple, sliced
1 small onion, sliced
ginger to taste
and ground ginger to your liking
5. Once seasoned, sear your pork chops for 2-3 mins of
each side then set aside
6. Line the bottom of your baking dish with your sliced
onions
7. Place your pork chops on the bed of onions
8. Rub your garlic onto the top of your pork chops
9. Place your sliced apples in a single layer on top of your
pork chops
10. Now evenly spoon your applesauce mixture over the
top of your porkchops and cover the entire chops
10. Cover with aluminum foil and bake for anywhere from
30-60 minutes depending on the thickness of your chop
11. Once the internal temperature reaches a minimum of
145 degrees you are good to remove them from the oven
and let them rest for 10 minutes before serving
Source: http://civilizedcavemancooking.com/entrees/pork/pork-chops-and-applesauce
51
Coconut Ginger Mushroom Chicken
Ingredients
• 1lb chicken thighs
• 3 tablespoons freshly grated ginger
• 1 package crimini mushrooms, sliced
• ½ sweet onion, thinly chopped
• 1 teaspoon onion powder
• 1-2 tablespoons fat of choice
• 1 can coconut milk
• 1 package shiitake mushrooms, sliced
Directions
meal. One large, one medium.
2. First place the large skillet under medium heat and add a bit of fat along with your
minced garlic and onion. Cook until onions are translucent.
3. Next, add your can of coconut milk and mushrooms to begin to cook down. Reduce
4. Once the mushrooms become tender, use your grater for some fresh ginger directly
into the pan. Mix together. Add salt and pepper to taste and cover to let cook while
you cook your chicken.
5. Now put your medium skillet over medium-high heat and add a bit of fat to your
pan. While the pan heats, season your chicken thighs with salt and pepper along with
the garlic and onion powder.
6. Add chicken thighs to pan and cook on both sides for 4-6 minutes, depending on
thick the thighs are.
7. Once the chicken is almost done cooking, add them directly to your coconut milk
pan, cover and let cook for about 3-5 minutes to let the chicken absorb some of the
http://paleomg.com/paleo-coconut-ginger-mushroom-chicken/
52
Slow Cook a Whole Chicken
Ingredients
• 1 tbsp butter
• Favorite herbs and spices
• Crock Pot
Directions
1. Rinse chicken and make sure innards are removed.
2. Put butter in bottom or crock pot and turn on low (butter is to prevent sticking, can use coconut oil).
3. Once butter melts, put chicken in crock pot (putting breast-down will make it cook faster).
5. Put lid on and cook on low for 7-8 hours or until well cooked.
To Make the Broth
1. Remove chicken and pull meat off the bones but leave all the juices in the crock pot.
2. Put the bones back in the crock pot and add 1 small chopped onion, 2 ribs of celery, 1
chopped carrot and a little more sea salt.
4. Cook on low overnight.
http://wellnessmama.com/3308/how-to-slow-cook-a-whole-chicken-and-make-broth
53
Leftovers: Brazilian Curry Chicken
Ingredients
• 1.5-2 lbs chicken breasts
• ¾ cup canned coconut milk
• 1 cup chicken broth
• 2 tablespoons tomato paste
• 1 tablespoon ground ginger
• 4-6 tablespoons curry powder
• 2 bell peppers, chopped into 1 cubes (i used yellow and red)
• 1 yellow onion, thinly sliced
Directions
2. Add in the coconut milk, tomato paste, garlic, ginger, curry powder, salt and pepper,
3. Add in peppers and onions.
4. Next, add in chicken and pour broth over the chicken.
5. Mix all ingredients together to completely cover the chicken in the curry mixture.
6. Cover and cook at low for 6-8 hours or high for 4-5 hours.
http://paleomg.com/leftovers-brazilian-curry-chicken/
54
Herb Spinach Chicken Burgers
Ingredients
For the Chicken Burgers
• 1 pound ground chicken
• ¼ cup fresh parsley, roughly chopped
• 1.5 cups fresh spinach, roughly chopped
• ½ yellow onion, diced
• 1 garlic clove, minced
• 2 teaspoons dried thyme
• 1 teaspoon dried basil
• sliced avocado (to garnish)
For the Carmelized Onions
• 1 large yellow onion, thinly sliced
• 2 tablespoons fat of choice
• 1 tablespoon water
• pinch of salt
Directions
1. Place a medium saucepan over medium heat along with the fat of choice and sliced onions for your caramelized onions.
to the bottom. When onions begin to brown slightly, pour in a tablespoon of water to help
steam and cook the onions perfect.
3. While onions cook down, in a large bowl, add all the ingredients for your burgers and use
your hands to mix well.
5. Place a non-stick large skillet over medium heat. Once skillet is hot, place a couple of your
burn, just brown up nicely.
7. Once burgers are done cooking, top with onions and avocado.
http://paleomg.com/herb-spinach-chicken-burgers/
55
Paleo Pumpkin Chili
Ingredients
• 2 Tbsp coconut oil, melted
• 2 lb ground turkey
• 6-8 celery stalks, chopped
• 3 bay leaves
• 1.5 Tbsp cumin
• 1 tsp nutmeg
• 8-10 cloves garlic, chopped
• 2.5-3 Tbsp chili powder, to taste
• 1 tsp cinnamon
• 2 tsp cocoa powder
• 1.5 Tbsp chopped fresh oregano
• 3 Tbsp fresh chopped cilantro
• 1 can tomato paste (6oz)
• 2 cups pumpkin puree
Directions
and bake at 350F for half an hour or until soft and starting to brown. Turn on broiler to
get a bit browner with some crisp bits (approximately 6-7 minutes).
2. Meanwhile, brown turkey and beef with garlic, onion, celery and bay leaves in large
of pieces.
cook until fragrant, about 3-4 minutes.
4. Add tomatoes, tomato paste, pumpkin puree and salt. Bring to a simmer and then
5. Add basil, oregano, cilantro and chopped spinach. Finally add pumpkin and sweet
http://www.thepaleomom.com/2011/11/recipe-paleo-pumpkin-chili.html
56
Pumpkin Sliders with Honey Drizzle
Ingredients
• 1 pound grass-fed ground beef
• 1 teaspoon pumpkin pie spice
• 1 teaspoon black pepper
• raw organic honey (reserved for drizzle)
Directions
1. Combine your ground beef, pumpkin, onion, and spices in a large mixing bowl
Using your hands, mix well ensuring an even distribution of all ingredients.
2. Form into 4-6 small patties depending on the size you want them.
3. Preheat a cast iron skillet over medium heat.
4. Place a cooking fat of your choice in the pan, I used bacon fat but you can use coconut oil as well.
5. Cook for approximately 3 minutes per side or until they are done to your liking. Plate
however you like. I placed mine on a sliced tomato with raw onions on top. Drizzle your
honey over the burgers and serve.
http://civilizedcavemancooking.com/entrees/beef/pumpkin-burgers-with-honey-drizzle/
57
Beef Noodle Soup with Shiitake Mushrooms and Baby Bok Choy
Ingredients
• 1 cups chicken broth, homemade
• 1 tbsp coconut aminos
• 1 head of baby bok choy, roughly chopped
Directions
2. Place a large saucepan over medium heat and add in 1 tbsp of the olive oil.
3. Once the oil heats, add in the garlic. Once the garlic heats, add in the beef and
cook for about 1-2 minutes per side or until it is still rare in the middle but seared on the
outsides.
4. Remove from the saucepan, leaving in the garlic, and set aside.
5. Place the rest of the olive oil in the same saucepan and add in the red pepper
6. Add in the water and chicken broth and bring to a boil. Once boiled, add in the
coconut aminos. Reduce heat and simmer for 5 minutes.
7. Add in the beef, zucchini noodles, and half of the green onions. Cook for 2 minutes
and then pour into a bowl.
8. Top with remaining green onions and enjoy!
http://civilizedcavemancooking.com/entrees/beef/beef-noodle-soup-with-shitake-mushrooms-and-baby-bokchoy/
58
Paleo Pastelón (Sweet Plantain Lasagna)
Ingredients
• 3 lbs ground beef
• 1 medium yellow onion, minced
• 2 green bell peppers, chopped
• 1 cup green stuffed olives, sliced
• 2 cups (two 8 oz cans) tomato sauce
• 8 ripe plantains, peeled and sliced into strips
as evenly sized as possible.
• 5 eggs
• 1 large soup pot and 1 frying pan, or 3 frying
pans.
Directions
1. Preheat oven to 350
2. Divide the beef, pepper, onion, and garlic into two frying pans (or one large soup
pot, like I used) and cook on medium heat.
3. While that cooks, begin slicing the plantains. This is kind of tricky because the planon the cutting board. Use your knife to horizontal slice the plantain. 2.) Hold the plantain
upright and cut vertical slices downward.
4. Once the beef mixture is browned, drain the fat using a large colander.
Return the beef mixture to the pans (pot), and evenly distribute raisins, olives, and to-
6. Put some oil or butter in a large frying pan and begin frying the plantains on medium-low heat. You know that they are done when they are bright yellow.
Line the bottom of the baking pan with the fried plantain strips. Make sure there is no
space between the strips.
7. Pour about half the beef mixture on top of the plantains and spread evenly. Add a
second layer of fried plantains over the beef. Add more beef on top of the plantains
and spread evenly.
8. In a mixing bowl, whisk the eggs and coconut milk. Pour slowly over the entire pastelón, making sure to cover the entire thing.
9. Bake for 25-30 minutes, or until all the egg has cooked through on top.
http://theprimalappetite.com/2012/10/01/paleo-pastelon-sweet-plantain-lasagna/
59
Paleo Sheperd’s Pie
Ingredients
• 1lb grass fed ground beef
• 2-3 tbsp avocado or coconut oil
• 1 cup chopped carrots
• 1 cup cremini mushrooms chopped
• Mixed Italian herbs
• Thyme
• 2 cups cooked pumpkin
• 1 medium sized sweet potato
Directions
** Before you start: cut the small cooking pumpkin in half, clean out the pulp and seeds and
add 1 tbsp coconut oil, and cinnamon and pepper in the centre. Poke a hole in the bottom
and place in an oven safe container with about 1-2 cups of water. Bake for at least 1 hour at
350 degrees F until soft.
1. Then, brown the ground beef in a pan with 1tbsp of the oil and add the onion and garlic.
Cook until meat is done and onion is translucent. When the meat is cooked add the seasoning
for about 20 minutes and then
2. While the above is simmering peel and cut up the sweet potato and boil in a pot of water
until done. I then drained the water and put the cooked sweet potato in my food processor. When the pumpkin was cooked I removed it from the oven and scooped out the cooked
and a dab of honey. I also add a little more ground pepper. I only had to pulse it a few times
sweet potato mash evenly over the top of each. I placed the oven safe dishes back into the
oven to bake at 350 F until the pumpkin was slightly browned on top (30 minutes), and some of
the excess liquid had boiled off.
http://treehouseofcyn.wordpress.com/2011/08/03/paleo-shepards-pie/
60
Stuffed Zucchini
Ingredients
• 1 8oz can tomato sauce
• 1 T tomato paste (optional)
• coconut oil
tapenade
Directions
each zucchini.
2. Heat coconut oil in a skillet and saute the onion and the scraped out zucchini inmixture to a large bowl.
3. Add the meat to the skillet and brown, along with some salt and pepper to taste, the
ing. Add the tomato sauce and paste and stir to combine.
5. Mound each zucchini half with the mixture and put in a large baking dish with a little
-
http://cavemanfood.blogspot.com/2008/06/stuffed-zucchini.html
61
Chinese Pork Fried F’rice
Ingredients
stems removed, pulsed to rice texture in the food processor
• 2-3 scallions, green only
• sesame oil, to taste
Directions
• salt & pepper, to taste
• 2 eggs
• 2 tspn sesame seeds (optional)
step 6.
3. In a small bowl, scramble the eggs with 1 teaspoon coconut aminos. Heat 1 teaspoon coconut oil over medium-high heat in the pan, then add the eggs and scramble until cooked
through. Remove them from the pan and save for step 5.
4. In the same pan, heat 1 teaspoon coconut oil over medium heat, then sauté the diced on-
5. Add 1 tablespoon coconut oil to the pan and increase heat to high for about 90 seconds.
about 3 minutes or so.
into this kind of thing, about 1 teaspoon of sesame oil and 1 teaspoon of the toasted sesame
seeds. Dig in with the sure knowledge that you are consuming at least two servings of vegetables, plenty of protein, and zero mystery ingredients. Takeout, shmakeout!
http://www.theclothesmakethegirl.com/2011/06/21/chinese-pork-fried-frice/
62
Ingredients for Meatballs
• 2 lb ground pork
Ingredients Cranberry Sauce
• 15-16 ounces fresh cranberries
• Organic honey or maple syrup to taste
Blend (recipe here – and on page 233)
2 teaspoons butter, bacon fat, or coconut oil
(about 1-4 tablespoons)
• Juice + zest of one orange
Directions for Meatballs
Directions for Cranberry Sauce
1. Preheat oven to 425F.
2. In a medium-sized mixing bowl, combine
until the spices are well incorporated evenly
throughout the meat.
3. In a large skillet over medium heat, melt
the butter, bacon fat, or coconut oil. Place
the onions, celery, and carrots in the pan,
and sauté until the onions and celery appear translucent. Add the chestnuts, and
continue to cook for another 2 minutes.
mixture aside to cool until you can touch it
comfortably. Then, combine the mixture with
the meat, and form the pork into 24 meatballs.
5. Place the meatballs in an oven-safe dish
or on a baking sheet, and bake approximately 25-30 minutes or until cooked all the
way through.
html
63
1. In a medium-sized sauce pot, simmer the
ries have “popped” open, and the texture is
gelatinous. Add the honey or maple syrup to
taste.
2. Remove the mixture from the heat, and
allow it to come to room temperature before refrigerating for later use.
Italian Sausage Spice Blend & Cranberry Sauce
Ingredients for Sausage Spice Blend
• 1 teaspoon sea salt
• 1 tablespoon fennel seeds, ground
• 1 tablespoon ground sage
• 1 tablespoon onion powder
Ingredients Cranberry Sauce
• 15-16 ounces fresh cranberries
• Organic honey or maple syrup to taste
(about 1-4 tablespoons)
• Juice + zest of one orange
(or 1 teaspoon black pepper)
• 2 teaspoons dried parsley (optional)
Directions for Sausage Spice Blend
1. Combine all ingredients in a mixing bowl
Directions for Cranberry Sauce
1. In a medium-sized sauce pot, simmer the
ries have “popped” open, and the texture is
gelatinous. Add the honey or maple syrup to
taste.
for up to six months.
2. Remove the mixture from the heat, and
allow it to come to room temperature before refrigerating for later use.
http://balancedbites.com/2012/08/easy-recipehttp://balancedbites.com/2012/11/easy-recipeitalian-sausage-spice-blend-from-practical-paleo.
html
paleo.html
64
Stovetop Pork Carnitas
Ingredients
• 1 teaspoon ground coriander
• 1 teaspoon cayenne pepper
• 1 teaspoon ground black pepper
Directions
about 3-4 inches.
2. Mix cumin, garlic powder, salt, coriander, black pepper, and cayenne together in a small
bowl. Place the pork chunks in a plastic container with a lid or a Ziploc bag. Pour in the spice
blend, then toss the bag vigorously until the chunks are completely coated on all sides.
3. Place the pork in a large, deep pan. Pour the lime and lemon juice into the bottom, then
add water to just cover the meat.
4. Turn heat to high and bring the water to a rip-roaring boil. You want big bubbles! When
water is evaporating, the powerful acidic qualities of the lime and lemon juice are tenderizing
the meat. Yay, science!
5. At about the 2-hour mark, check the pot. The water should be much lower and maybe even
almost gone. Now things get interesting… allow all the water to cook out of the pan and watch
as the meat magically fries and carmelizes. It is a thing of beauty. But seriously, you need to
watch it at this point.
6. Carefully turn the hunks of meat – without shredding them – to brown all sides, then remove
you can save the pork fat from the bottom of the pan in a glass jar and use it for other cooking
projects.
http://www.theclothesmakethegirl.com/2011/04/29/stovetop-pork-carnitas/
65
Garlic Roasted Shrimp with Zucchini Pasta
Ingredients
• 8 ounces peeled and deveined shrimp, thawed if frozen
• 2 tablespoons olive oil
• 2 tablespoons ghee, melted
• 1 lemon, zested and juiced
• fresh ground pepper to taste
• 2 medium zucchini, spiralized or sliced into thin strips for zucchini pasta
Directions
2. Combine all ingredients except zucchini pasta in baking dish.
3. Bake for 8-10 minutes, turning once, until shrimp are pink and just cooked through.
4. Add the zucchini pasta, toss and serve.
http://cookeatpaleo.com/garlic-roasted-shrimp-with-zucchini-pasta/
66
Macadamia Nut Crusted Mahi Mahi
Ingredients
• 1 cup coconut milk
• salt and pepper to taste
• shredded unsweetened coconut to taste
• oil for brushing foil
Directions
-
perature for 30-60 minutes
2. Preheat your oven to 425 degrees Fahrenheit
3. Place your macadamia nuts in a food processor and grind until they are coarsely ground
a bowl
your taste liking
6. Place in oven and bake for 5 minutes
7. Add your melted coconut oil to your macadamia nut mixture and mix well
8. After the 5 minutes remove your mahi from the oven
down so it sticks. Then add your shredded coconut on top of the mixture, as much as you like
Place your baking sheet back in the oven and cook for an additional 8-10 minutes or until your
coconut and macadamia nuts have browned nicely.
10. Remove from the oven and let sit for 10 minutes. Then Enjoy.
http://civilizedcavemancooking.com/entrees/seafood/macadamia-nut-crusted-mahi-mahi/
67
Shredded Pork over Caramelized Mashed Plantains
Ingredients for the Crock Pot Pork
Ingredients for Plantain Mash
• 1-2lb pork loin
• 4 brown plantains, peeled, sliced in
• 1 yellow onion, sliced
half lengthwise
• 2 cups beef broth (no sugar added) –
• 2 tablespoons coconut oil
add 3 cups if you go with a 2lb pork loin
• 1 teaspoon cinnamon
• pinch of salt
• 3-4 tablespoons canned coconut milk
Directions
1. This recipe is so easy, you may cry from excitement.
2. Add all your pork ingredients to a crockpot and cook on low for 8-10 hours.
3. Once your pork is done cooking, use two forks and shed it to pieces.
4. Now place a large skillet under medium heat, add your coconut oil and once your
pan is nice and hot, add your sliced plantains into the oil.
6. Cook on both sides for 4-5 minutes or until soft.
7. Add your plantains to your food processor and puree. While the food processor is still
running, pour in your coconut milk until you get a smooth plantain puree.
8. Add a dollop of plantain mash to your plate, top with pork, and add a little avocado.
http://paleomg.com/easy-shredded-pork-caramelized-mashed-plantains/
68
Southwest Turkey Sliders over Spicy Avocado Slaw
Ingredients for the Burgers
• 1lb ground turkey
• ¼ red onion, minced
• ¼ red onion, thinly sliced
• ½ poblano pepper, diced
• ½ red bell pepper, diced
• 1 teaspoon ground cumin
• ½ teaspoon ground red pepper
• 1 tablespoon fat (I used bacon fat)
Ingredients for the slaw
• 1 small head of cabbage or bag of
cabbage, chopped
• 2 avocados
• 1 tablespoon olive oil
• 1 teaspoon lime juice
• ½ teaspoon lemon juice
• 1 teaspoon ground cumin
• ½ teaspoon crushed red pepper
Directions
For the Burgers
1. Add all your ingredients for your burgers in a large bowl.
3. Heat up a large skillet under medium heat with a bit of fat in it (I used bacon fat)
and add your sliders. Flip after about 3-5 minutes or when you see the sides of your sliders begin to turn a white color (meaning they are cooking through).
For the Slaw
1. Pull out your handy dandy food processor, add all your ingredients for the slaw other
than the cabbage and pulse until smooth.
2. Pour your avocado “mayo” on the cabbage and mix. Top off with a bit of salt and
pepper.
3. Place your cabbage on a plate and top off with your sliders!
http://paleomg.com/southwest-turkey-sliders-spicy-avocado-slaw/
69
Coconut Pulled Turkey and Massaged Kale Salad
Ingredients for Kale Salad
• 5 cups kale, torn
• the juice of 1 lemon
• 2 tbsp extra virgin olive oil
• ½ tsp freshly cracked black pepper
• 1 ripe plantain, cut into large chunks
• 1 avocado, diced
• 2 tbsp organic toasted coconut shavings
• 1 tbsp whole grain mustard
• 1 tbsp balsamic vinegar
• ½ tsp chai spice
• ¼ cup raw cashews, lightly toasted
Ingredients for Pulled Turkey
• 750g boneless skinless turkey breast
• ½ cup canned coconut milk
• ½ cup unsweetened apple juice
• 2 cups pure coconut water
• The juice of 1 lime
• 1 tsp garam masala
• ½ tsp freshly cracked black pepper
Directions
For the Pulled Turkey
1. Preheat oven to 325F
3. Place turkey breast in a Dutch oven and pour the coconut concoction you just
made all over it.
4. Cover and bake in the oven for 2 hours. Pull meat apart, remove the lid and continue cooking for another 1½ hour, stirring from time to time to break meat down even
more.
For the Kale Salad
1. Massage kale with olive oil, salt, pepper and lemon juice for one or two minutes. Let
stand for about 5 minutes.
2. While your kale is relaxing, heat a little bit of coconut oil in a large skillet and fry the
plantain over medium-high heat until nice and golden on both sides. Add the cashews
and quickly toast them until fragrant. Add plantain and cashews to your now relaxed
kale, along with the rest of the ingredients; mix well and serve immediately.
http://thehealthyfoodie.com/2013/05/20/coconut-pulled-turkey-and-massaged-kale-salad/
70
Curried Mango Tuna Cakes
Ingredients
• 1 cup mango, diced
• 2 large eggs, lightly beaten
• 10 ounces canned tuna, drained
• 1 heaping teaspoon curry powder
• coconut oil for frying
Directions
minutes.
cakes until golden brown, 5 to 7 minutes per side.
http://www.janssushibar.com/curried-mango-tuna-cakes/
71
Simple Herb Crusted Salmon
Ingredients for Salmon
• 2 tablespoons fresh parsley
• 1 tablespoon dijon mustard
Ingredients for Salad
• 2 cups arugula
• ¼ red onion, sliced thin
• juice of 1 lemon
• 1 tablespoon white wine vinegar
Directions
3. Top your salmon off with olive oil and dijon mustard and rub into your salmon.
5. Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat
into your salmon.
6. Place in oven for 10-15 minutes or until salmon is cooked to your preference. I
cooked mine more on the medium rare side at 12 minutes.
7. While the salmon is cooking, mix together your salad ingredients.
8. When salmon is done, place salmon on top of salad.
http://paleomg.com/simple-herb-crusted-salmon/
72
Tuna and Avocado Wraps
Ingredients (serves one)
• 1 (5 oz) can of wild albacore tuna in water
• Freshly-ground black pepper
• 2 Pure Wraps or toasted nori (optional)
• 1 scallion, thinly sliced
• 2 butter lettuce leaves
Directions
1. Crack open a can of tuna, dump it in a medium-sized bowl, and gently break up the
meat with a fork.
pepper, and a spritz of lime.
3. In a separate bowl, mash half an avocado with salt, pepper, and the rest of the lime
juice.
6. Divide the tuna salad onto the lettuce, wrap it up, and chow down.
http://nomnompaleo.com/post/17420518139/tuna-and-avocado-wraps
73
BBQ Honey Balsamic Glazed Chicken Bites
Ingredients
• 1kg (2.2lb) chicken nibbles (bites)
• 2 tablespoons coconut oil
• 2 tablespoons fresh thyme, chopped
• 1 tablespoon fresh basil, chopped
• 2 tablespoons lemon juice
• 2 tablespoons balsamic vinegar
• 3 tablespoons raw honey
Directions
1. In a bowl season the chicken nibbles with salt and pepper. In a small metal bowl sitting in some warm water mix together the oil, thyme, vinegar, honey, lemon juice and
2. Pour over the seasoned chicken nibbles and turn the chicken in the bowl until the
nibbles are evenly coated. Cover the bowl and let it marinade in the fridge for at least
2 hours. Over night is even better.
3. Remove from the fridge 20 minutes before you want to cook and let the chicken
medium high heat.
4. Once the bbq grill is up to temp cook chicken for about 15 minutes, basting with
sauce and turning chicken halfway through cooking.
5. Continue barbecuing, without basting, until brown all over and cooked through. Reheat reserved sauce to serve with the chicken.
http://fastpaleo.com/recipe/bbq-honey-balsamic-glazed-chicken-bites/
74
Artichoke Lemon Pesto Chicken Pasta
Ingredients
• 1lb boneless, skinless chicken breasts, cubed
• 1 large spaghetti squash, cut in half lengthwise
• 12-15 artichoke hearts, cut in half
• 4-5 tablespoons vegetable broth
• ½ cup fresh basil
• 3-5 cups of spinach (optional)
• 4-5 tablespoons olive oil
• cup walnuts
• ½ cup fresh parsley
• juice of 1 lemon
Directions
2. Cut the squash in half lengthwise, place cut side down on a baking sheet and bake for 30-35
minutes or until squash gives when you poke the outside of it.
3. Use a spoon to remove the excess seeds then a fork to thread the strings from the squash. To
make spaghetti.
4. While the squash is baking, make the pesto and chicken. Place a large pan over mediumhigh heat, add a splash of fat and 1 minced garlic clove. As soon as the garlic becomes
browned and tender on all sides.
5. Once artichokes are browned, add them to a food processor along with the walnuts, olive
oil, vegetable broth, and second garlic clove. Puree until smooth.
6. Then add the parsley, basil, lemon, and salt and pepper. Puree once more until smooth.
Taste and add more lemon and salt and pepper to your preference. Once pesto is done pureeing, add the chicken to the same pan that you sautéed the artichokes in.
and pepper. Once chicken is cooked through, add in about ¼ of a cup of the pesto to the
chicken along with the spinach, in the pan and mix well to coat. Cover and let cook for 2-4
minutes or until spinach is wilted.
8. Then add the threads of spaghetti squash to the pan (or a large mixing bowl if you need
more room). Mix spaghetti squash, pesto, and chicken all together.
http://paleomg.com/artichoke-lemon-pesto-chicken-pasta/
75
Ingredients For Filling
• 1 lbs. ground beef
• 1 onion, chopped up real good
• 1 green bell pepper, chopped
• 2 cloves garlic, chopped
• 1-2 tbs. olive oil
• 1 tbs. paprika
• 1 tsp. cumin
Ingredients For Crust
• 2 eggs
Directions
1. Preheat oven to 400 F.
the rest of your crust ingredients.
5. Bake for 15-20 minutes until starting to look cooked and every so slightly golden and delicious. Once done, take out and turn oven down to 375 F.
skillet. Add your bell pepper. Cook for a few minutes before adding your onion. Add your onion
and saute everything up real nice. Add your canned tomatoes. In a separate skillet, cook up
er in one skillet or large bowl and add all your spices in.
7. Pour mixture into your crust and spread evenly. If you had extra crust, you can crumble it on
top. Place into oven for 15-20 minutes, until meat is cooked and crust is golden brown on edges.
8. Let cool slightly before serving. Top with chopped tomatoes, cheese (if you roll that way),
76
Ginger Crock Pot Chicken
Ingredients
• 3 pounds chicken thighs
• 2 carrots cut into thin sticks
• 4 stalks scallion chopped
• 4 clove garlic minced
• 1 tsp fresh ginger minced
• 3 Tbsp lime juice
• 1 Tbsp roasted sesame oil
Directions
3. In a separate bowl mix the chicken stock, sesame oil coconut aminos and lime juice
until combined
4. Pour this over the chicken
5. Cover and cook on low for 6 hours
http://realfoodforager.com/recipe-ginger-crock-pot-chicken/
77
Ingredients
• 2-4 steaks*
• 1 T cocoa powder
• 1 T instant coffee
• 1 t cinnamon
• salt
Directions
-
ously coat both sides of your steaks.
2. Heat your steak cooking vessel of choice to around medium-high heat. Right before
you start searing your steaks, give them a nice, hefty sprinkle of salt.
to your preference. Depending on the steak type and thickness, anywhere from 2-4
http://www.health-bent.com/beef/paleo-mexican-cocoa-crusted-steaks
78
Sweet Potato Meatballs
Ingredients
• Two medium sized sweet potatoes
• Two pounds ground beef
• 1 carrot diced
• 1 piece of celery diced
• couple mushrooms diced
• 1 tablespoon Dijon mustard
• 1 egg
• 1 teaspoon paprika
• 2 tablespoons tomato paste
Directions
2. Peel and cut up sweet potato and steam until soft. Meanwhile cut up your veggies
and add to a bowl with your meat and spices.
3. Mash up the potato and allow to cool for a few minutes since you will be mixing with
your hands.
4. Mix everything in a large bowl and form into meatballs.
5. Place into a baking dish. Cook for around 30 mins. depending on the size of the
meatball.
http://fastpaleo.com/recipe/sweet-potato-meatballs/
79
Sweet Potato Skins
Ingredients
• Olive Oil, for brushing
• 1 Bell Pepper, Chopped
• 4 oz Chevre (optional)
Directions
2. Arrange on a baking sheet and bake at 400 degrees for 30 minutes, until tender.
3. Meanwhile, heat a pan over medium-high.
4. Add a little oil and brown the meat. Add the veggies and seasoning and sauté everything until the veggies are tender. Remove from heat.
5. When the potatoes are done, let cool slightly, then spoon out the insides, leaving a
6. Fill with meat mixture and top with cheese if desired.
Return to the oven for an additional 10 minutes, until heated through and crisp.
http://www.tgipaleo.com/2013/03/16/sweet-potato-skins/
80
• 1 pound ground beef
• ½ yellow onion, diced
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• ½ cayenne pepper
• 1 (14 ounce) can of diced tomatoes
• 1 (4 ounce) can of diced green chiles
• green onions, to garnish
• juice of 1 lime
Ingredients for Easy Guac
• 1 avocado
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• pinch of cayenne pepper
• juice of ½ a lime
• salt, to taste
Directions
1. Place ground beef in a medium saucepan over medium-high heat.
2. Once beef has browned half way through, add onions and minced garlic.
3. When beef has almost cooked through, add oregano, cumin, some salt and pepper,
cayenne pepper, tomatoes, and green chiles. Mix well.
4. Lower heat, squeeze lime on top and mix.
http://paleomg.com/quick-meal-friday-easy-mexican-salad/
81
Pizza Stuffed Sweet Potatoes
Ingredients
• 4 medium sweet potatoes
• 8 oz mushrooms, sliced
• black olives, sliced
• 1 lb sausage
• 1 onion, thinly sliced
Ingredients for Sauce
• 2 c tomato sauce
• 2 T olive oil
• 1 T onion powder
• 1 T dried oregano
• 2 t garlic powder
• any pizza toppings you like will work
Directions
them roast until their insides are soft and mushy, about 45 minutes. I would not recom-
-
wave, just my 2 cents.
2. While the potatoes are roasting, whisk together the sauce ingredients. Taste and adjust to your preferences, then set aside.
3. While the potatoes are still roasting…In a large saute pan, crumble and brown the
sausage. Remove the meat from the pan, reserving the rendered fat. Toss in the mushrooms and onions. Let them cook until the mushrooms have browned and the onions
are soft.
4. Once the potatoes are done, slice them in half (lengthwise) and arrange the halves
5. Ladle a few spoonfuls of sauce on top of the sweet potato, followed by the mushed cheese to help glue everything together.
-
6. Toss the baking sheet back in the oven for a couple minutes, to re-warm everything.
http://www.health-bent.com/beef/paleo-pizza-stuffed-sweet-potatoes
82
Paleo Burger Jamerican Style
Directions
Yields: 4-6 burgers
1 lbs of grass-fed ground beef
3 cloves garlic (minced)
1 onion (minced)
For the Burger
1. Combine all of the ingredients in a large mixing bowl
3. Place on your barbecue grill for four minutes on each
side for maximum juiciness OR cook in the oven with the
sweet potato bun
1 egg
1 tspn of salt
For the sweet potato bun:
1. Take 1 large sweet potato and remove the skin
1 tspn of curry
1 tspn of allspice
1 tblspn of pepper
3. Place on cookie sheet and brush with olive oil.
1 tblspn of coconut aminos
oven at 375 degrees for 20-30 minutes with the burgers
Source: http://blog.paleohacks.com/paleo-burger-jamerican-style/
83
Ultimate Paleo Chili
Yields: 6 servings
3 tblspns chili powder
2lbs lean ground beef or grass-fed ground beef
2 tblspns cumin
2 medium onions, chopped
1 tblspns oregano
1 large green bell pepper, chopped
1 large yellow bell pepper, chopped
1 tspn onion powder
3-5 cloves garlic, minced
2 tspn pumpkin pie seasoning
1 – 28oz can tomato pureé
1/2 tspn cayenne (optional)
1 – 14oz can tomato sauce
1 tspn sea salt + sprinkle
1 1/2 cups coffee
(substitute with broth if you prefer)
1 tspn pepper + sprinkle
1 tblspn coconut oil
Directions
2. Add beef and garlic and cook until brown. About 7 minutes.
3. Add tomato pureé, tomato sauce, coffee and spices. Bring to a bowl, then reduce heat and
simmer 1-2 hours.
Source: http://robbwolf.com/2013/01/06/ultimate-paleo-chili/
84
Bacon Wrapped Meatballs over Roasted Butternut
Directions
1 large butternut squash
3 tblspns fat of choice (bacon fat,
coconut oil, ghee, butter, etc.)
2. Cut the bulb off of the butternut squash and just use
¼ tspn garlic powder
¼ tspn onion powder
salt, to taste
1 lbs ground pork
½ yellow onion, minced
2 garlic cloves, minced
10 pieces of bacon
butternut squash then dice the butternut squash into bit
size pieces.
3. Place butternut squash on a parchment paper lined
baking sheet. Pour choice of fat on top of butternut
squash, sprinkle with garlic and onion powder and salt, mix
well to coat the squash.
4. In a bowl, mix together ground pork, onion, garlic
cloves, and salt and pepper until well combined. Make 10
equal sized meatballs.
5. Cut all pieces of bacon in half. Wrap a half piece of
bacon around the meatball, then the other piece in the
opposite direction. Tuck the ends of the bacon underneath the meatball then place it cut side down on a
parchment paper lined baking sheet.
6. Place both baking sheets in the oven and bake for 2530 minutes, until butternut squash is soft and meatballs are
healthy. And colorful.
Source: http://paleomg.com/bacon-wrapped-meatballs-over-roasted-butternut-squash/
85
Beef Bacon and Plantain Casserole
Directions
6 strips of bacon
3 yellow plantains (you want them
to be slightly brown, but not green)
2. In a large pan over medium heat, cook bacon until
1 lbs ground beef
1 yellow onion, diced
3. Drain excess bacon fat, leaving behind about 1-2
tablespoons.
Thinly slice the plantain lengthwise into 3 slices. Repeat
with other 2 plantains.
5. Add plantain slices to bacon fat pan and cook about
both sides for about 2-3 minutes until they are slightly
6. In the same pan, add minced garlic clove, ground
beef, onion and salt and pepper. Cook until meat has
broken down and completely cooked through.
7. Now for the stacking of the casserole, you can do this
8. Place 3 plantain slices on the bottom, then 2 slices of
bacon on top, then a couple spoonfuls of the ground
beef mixture. Repeat two more times on top of the ground
beef mixture.
9. Put in oven and cook for 12-15 minutes. Let sit for about
Source: http://paleomg.com/beef-bacon-and-plantain-casserole/
86
Stir Fried Kelp Noodles with Ground Beef Broccoli
1 package of Paleo approved
Kelp noodles
1 small onion, minced in a
mini-prep food processer
5 cloves of garlic, minced
½ lb of cremini mushrooms,
thinly sliced
1 tblspn of coconut oil
1 lb grass fed ground beef
1 cup of organic broccoli slaw
Directions
6 oz package of pre-washed
organic baby spinach leaves
1. Before you eat the noodles, you need to wash and drain them
but you can just dump them into a stir fry or soup and to heat them
up.
1 package of kelp noodles,
rinsed with water and drained
2. Hea tup the coconut oil in a cast iron skillet over medium heat.
Once the pan is hot, dump in the onions and sautee until soft.
1-2 tblspns coconut vinegar
3. Add sliced mushrooms and cook them until the moisture has
cooked off.
1-2 tblspns coconut aminos
4. Next add the beef and garlic and cook the meat until it is no
longer pink.
Salt & Pepper
5. Add a large handful of broccoli slaw and then throw in the
package of spinach and stirr it around until the leaves are wilted.
1-2 tblspns of Red Boat Fish
Sauce
6. Toss in kelp noodles.
noodles softened to the consistency you like.
Source: http://nomnompaleo.com/post/2540758120/stir-fried-kelp-noodles-with-ground-beef-broccoli
87
Coffee Marinated Flat Iron Steaks
4 US Wellness Meats ‘Flat Iron’
Steaks (1 package)
3/4 cup strongly brewed organic (SWP) decaffeinated
coffee
1/3 cup coconut aminos
1 shallot, minced
2 tbsp olive oil
Directions
1. Once your coffee has brewed, allow it to chill in the
fridge before adding it to the marinade.
2. In a medium size mixing bowl, combine coconut
aminos, chilled coffee, olive oil, garlic, shallot, red pepper
3. Whisk marinade ingredients to combine.
4. Rinse steaks under cool water, pat dry, and place in a
gallon ziplock bag.
5. Pour marinade over steaks to evenly coat, seal bag,
and refrigerate for 4-6 hours, or even up to 24 hours.
6. Preheat grill to medium-high heat.
1 tsp sea salt
Cracked black pepper
8. Remove steaks from grill, and allow to rest.
9. While steaks are resting, fry egg in coconut oil.
4 omega 3 or pasture eggs
1 tbsp coconut oil
88
Thai Pork and Veggie Meatballs
Yields: Serves 4-5
For the meatballs
2 small zucchinis, shredded
2 small carrots, shredded
1 lb ground pork
½ lb ground turkey
1 tblspn freshly grated ginger
1 tspn sesame oil
2 tblson minced fresh basil
1 tblspn curry powder
Directions
For the sauce
1 (14 ounce) can of coconut milk
¼ cup smooth almond butter
2. Place zucchinis and carrots in a food processor using the shredding attachment. Remove shredded zucchini and carrots from the
food processor and squeeze out excess water with some paper
towels.
1 tblspn coconut aminos
1 tblspn chili garlic sauce (or sriracha)
1 tblspn sesame oil
1 tblspn honey
2 tblspns curry powder
pinch of salt
To garnish
chopped green onions
chopped cilantro
3. Place zucchini, carrots, pork, turkey, and the rest of the the
meatball ingredients in a bowl and use your hands to combine.
4. Use an ice cream scoop to scoop out meatballs then shape in
5. In a medium bowl, whisk together all sauce ingredients until
completely combine.
6. Place a large oven safe saucepan or cast iron skillet over medium-high heat and add a teaspoon of sesame oil or other cooking
oil (coconut oil). Once saucepan is hot, add meatballs to the pan
and brown on all sides. Once browned, remove from heat, pour all
of the sauce on top of meatballs.
7. Place saucepan in and bake for 15-20 minutes, or until meatballs
are cooked through. This time will range depending on the size of
the meatballs.
Source: http://paleomg.com/thai-pork-veggie-meatballs/
89
Smoked Avocado Lime Pork Chops
Yield: 2 servings
2 bone-in rib pork chops
1/4 cup lime avocado oil
Black pepper to taste
Garlic powder to taste
Salt to taste
Drizzle of honey
Directions
1. Rinse your pork chops with cold water and pat dry
avocado oil, use high quality Extra Virgin Olive Oil, and the juice of 1-2 limes to marinate and then
garnish with fresh avocado)
3. Drizzle with honey and then cover and place in the refrigerator for a few hours to marinate
4. Now if you have a smoker, you want to preheat it for a cold smoke, about 180-200 Degrees, if
not preheat your oven to 350 degrees or your grill to a temperature about 400 Degrees
5. Once your smoker is going, place your chops on there to soak up some smoke for about an
then turn your smoker on high, about 400 degrees
7. If your using your oven, just use a glass pyrex baking dish and cook to the same temperature
and if you are grilling without smoking it should probably be about 8-10 minutes per side but using
a meat thermometer is best
8. Let your meat rest for about 10 minutes and then Enjoy
Source: http://civilizedcavemancooking.com/entrees/pork/smoked-avocado-lime-pork-chops/
90
Chicken Enchilada Bake
Directions
Yields: Serves 4-5
coconut oil, for greasing baking dish
1 lb cooked, shredded chicken
1 (14 oz) can El Pato enchilada
sauce
1 (6 oz) can of diced green chiles
1 orange bell pepper, seeded and
diced
¼ red onion, diced
¼ tspn chili powder
¼ tspn dried oregano
baking dish.
2. In a large bowl, add shredded chicken, enchilada
sauce, green chiles, bell pepper, onion, garlic, chili
powder, oregano, and salt and pepper. (feel free to be
generous with the salt) and mix well.
3. Then add eggs and mix well to incorporate.
4. Pour mixture into baking dish.
5. Place in oven and bake for 1 hour and 15 minutes.
Check at 1 hour to see if eggs have completely cooked
through and cook extra 15 minutes, if needed.
6. Let rest for 5 minutes then garnish with goat cheese
(optional) and cilantro.
3 eggs, whisked
cilantro, to garnish
goat cheese, to garnish
Source: http://paleomg.com/chicken-enchilada-bake/
91
Chicken Florentine Spaghetti Squash
Yields: 4 servings
1 medium to large spaghetti
squash
16 oz (454 grams) chicken Italian
sausage (organic, gluten-free)
1 organic white or yellow onion,
diced
2–3 cloves garlic, minced
3 cups (700 grams) organic baby
spinach leaves, packed into
measuring cup
Directions
(204°C). Using a large knife and steady hand, split the squash in half
lengthwise. The best way to do this is usually by scoring the squash
and then inserting the tip of the blade into an end. Apply strong
and even pressure on the knife, using it more like a splitting wedge
on a large log rather than the familiar slicing action of a blade.
Once the squash is split open, use a spoon to remove the seeds
and pulp (just toss that stuff). Place the halved squash cut-side
down on a roasting pan, add a few tablespoons of water to the
pan and roast for 35 to 40 minutes in a preheated oven.
2. Meanwhile, prepare the chicken Florentine portion of the dish.
Heat a large skillet to medium-high and drizzle in a few tablespoons
of extra virgin olive oil. Once it comes to temp, crumble in the
chicken Italian sausage, garlic and diced onion. Cook and stir
should take about 12 minutes or so. A few minutes before the meat
is done, pile the baby spinach on top of the sausage so that it
olive oil
the sausage mixture as it cooks down. Then set it aside until the
Sea salt & black pepper, to taste
3. After you pull the squash out of the oven, turn them over so they
cool a little faster. Once you can handle them comfortably (or if
you can manage holding them with an oven mitt), use a fork to
scrape with the grain of the squash to harvest the strands. Transfer
the harvested strands into the pan with the sausage mixture, season
with sea salt and black pepper to taste and the pine nuts if you
want to use them. Toss the squash strands with the sausage and
spinach so everything gets evenly combined.
Optional: 1 tblspns (7 grams)
parsley
4. like to serve this plated inside the spaghetti squash shell or
92
Thai Spiced Turkey Burgers
Yield: 4-6 Servings
1 lb ground turkey
1 egg
1 small zucchini, grated
1 red chilli, diced
1 bunch green onions, diced
1 tspn ground ginger
Directions
1 tspn coriander
1. Combine all ingredients except sesame oil in a large
bowl, and mix together well using your hands.
½ tspn sea salt
1-2 tblspns sesame oil
Optional: 4 – 6 slices of paleo
bread, 4 – 6 lettuce leaves, and
one avocado, sliced
2. Form 4 – 6 patties, and place on a plate.
3. Heat sesame oil in a frying pan over medium-high heat,
and fry each patty for 5 minutes on each side or until
cooked through.
a lettuce leaf, and top with avocado slices.
Source: http://www.nakedavocado.com/2013/06/thai-spiced-turkey-burgers/
93
Herb Roasted Turkey Legs
Yields: Serves 3-4
For the Brine
4 cups water
1/4 cup sea salt
2 Tbsp. raw honey
1 tsp. dried rosemary
1 tsp. dried thyme
1/2 tsp. black pepper
For the Turkey Legs
3 large turkey legs
Directions
1. Combine all brine ingredients in a large saucepan
2 Tbsp. olive oil
1/2 tsp. garlic powder
to a boil. Remove from heat and allow to cool to room
temperature.
1/2 tsp. onion powder
2. Place the turkey legs in a large resealable plastic bag
1/2 tsp. dried thyme
place in the refrigerator (I usually put the bag inside a
baking pan just in case it ever leaks). Allow the meat to
marinate for 12-24 hours.
Dash sea salt
3. Preheat oven to 350F. Rinse the turkey legs, pat dry and
set aside.
Equipment
4. In a small mixing bowl, combine the olive oil and
seasoning and stir to combine.
Measuring spoons
5. Take each turkey leg and gently pull up the skin and rub
some of the oil mixture onto the meat with your hand, and
then coat the skin with some of the mixture as well. Place
the turkey legs on a wire baking rack over a baking pan
(to catch any drippings), and place in the oven.
Large saucepan
6. Cook the turkey legs for about 45 minutes, turn over and
cook another 45 minutes (or until the center reaches 180F
Wire baking rack
as you want it, you can set them under the broiler for a
couple minutes on each side.
Oven Mitts
1/2 tsp. dried rosemary
Dash ground black pepper
Large resealable plastic bag
Measuring cups
Stirring spoon
Paper towels
Baking pan
Meat thermometer
Source: http://www.paleocupboard.com/herb-roasted-turkey-legs.html
94
Garlic Shrimp Scampi
Yields: Serves 4
1 lb raw shrimp, peeled and
deveined
1 spaghetti squash
1/2 red onion, diced
Directions
1. Cut spaghetti squash in half and scrape all the seeds
out, place face down in a baking dish with some coconut
oil and cover with plastic wrap.
2. Microwave on high for about 10 minutes or you can
pierce the outside with a fork.
1/2 cup white wine
spaghetti.
4. Place your shrimp in the bottom of a pyrex baking dish.
1/4 cup ghee
1 tbsp fresh parsley, chopped
top of your shrimp
wine over everything
1 lemon, quartered
baking dish 6 inches below
another 5 minutes
9. Remove from oven, plate some spaghetti squash and
use your shrimp scampi as a sauce.
Source: http://civilizedcavemancooking.com/entrees/seafood/garlic-shrimp-scampi/
95
Yields: 6 cups
3 large beets, peeled and
shredded {makes 2-3 cups}
chopped {makes about 2 cups}
1 bunch dinosaur kale, destemmed and shredded {makes
about 2 cups}
chopped
zest of 1 lemon {~1 Tbl}
2 lemons, juiced {~4 Tbl}
1/3 cup sunbutter
1 Tbl fresh ginger, grated
vinegar
Directions
1. Combine all the ingredients in a large mixing bowl.
1. Combine all ingredients in a food processor or blender
and blend for 1-2 minutes, or until smooth and creamy.
food processor for ~5 minutes, or until “buttered.”
Plate
1. Toss the salad ingredients with the dressing. Plate and
top off with a generous sprinkling of the fresh lemon zest.
96
Tasty Taco Salad
Ingredients for Tasty Taco Salad
1 tbspn coconut oil
1 lb (500 grams) ground beef
1 medium onion, diced
1.5 tbspns chili powder
1 tbspn cumin
1/2 tspn paprika
1/4 tspn garlic powder
1/8 tspn cayenne pepper
1 tspn salt
1 tspn black pepper
Ingredients for Creamy Cilantro
Lime Dressing
2/3 cup avocado oil
1 egg
1/2 tspn mustard powder
1 tspn lemon juice
1.5 tbspns lime juice
1/2 tspn fresh garlic, minced
3/4 tspn salt
2.5 tspn cilantro, minced
Directions
1. In a small bowl mix together the chili powder, cumin,
garlic powder, paprika, cayenne pepper, salt and pepper.
2. Melt the coconut oil in a medium skillet over medium
heat. Once the coconut oil has melted, add the onion
and sauté until soft. Add the garlic and sauté until fragrant, about 30 seconds. Add the meat and cook until no
longer pink. Add the taco seasoning to the meat and mix
well.
3. While the meat is cooking, make the simple dressing.
Place the oil, egg, mustard powder, lemon juice, lime
juice, garlic and salt in a tall container. (I use a 2 cup
Pyrex measuring cup). Place an immersion blender at
the bottom and turn on. Once the mixture starts to blend
together and become thick, move the immersion blender
towards the top, until it is well blended. This should take
immersion blender? Place the egg, mustard powder,
lemon juice, lime juice, garlic and salt into a blender and
let these come to room temperature. Run the blender
for about 30 seconds, then with the blender on medium
speed, very slowly (in a thin stream) drizzle in the avocado
oil until the mayo has thickened.]
4. Top your salad with the meat and dressing! Enjoy!
Source: http://stupideasypaleo.com/2014/02/27/tasty-taco-salad-by-living-loving-paleo/
97
Sweet Potato Pasta – Figs, Prosciutto and Goat Cheese
Yields: Serves 4
2 large sweet potatoes, peeled
roughly diced
1 (4 ounce) package prosciutto
(8 large slices), cut into 1 inch
squares
1 cup slivered almonds
1 (4 ounce) container crumbled
goat cheese (optional)(equals 1
cup)
1/2 tspn sea salt
1/2 tbspn olive oil
2 tbspn water
Directions
1. Chop the pointed ends off your sweet
7. In the same skillet over medium heat,
add sliced proscuitto and cook for about 3
spiralizer you can use a julienne peeler to
make noodles
stirring often
2. Cut prosciutto into strips, roughly 1-inch
to remove the hard stems
water, stir together to melt the cheese slightly
and then add all of the sweet potato noodles
4. Place a large saute pan over medium heat
with your olive oil
the heat
5. Add your sweet potato noodles and
season with sea salt
6. Cook for about 5-7 minutes or until sweet
potato noodles soften and are no longer raw.
Be sure to stir frequently so that the noodles
Source: http://civilizedcavemancooking.com/entrees/pork/sweet-potato-pasta-2/
98
Paleo Pizza Bowls
3 Eggs
2 tsp Basil
2 tsp Oregano
1 tsp garlic powder
Directions
cups of rice.)
2. Pop your rice into the microwave for 8 minutes so it can
cook a bit before you put everything together.
some more. And when you think you are done… press
some more.
-
partment.
5. Bake the bowls at 350 for 25 minutes, then pull them out
minutes.
6. Let the bowls cool down to the point of being able to
touch them and serve.
Source: http://horriblehousewife.com/2014/05/paleo-pizza-bowls/
99
Crock Pot Mocha-Rubbed Pot Roast
For the mocha rub
2 tblspns smoked paprika
1 tblspns black pepper
1 tbspn cocoa powder
1 tspn Aleppo pepper
1 tspn chili powder
1 tspn ground ginger
1 tspn sea salt
For the roast
2 lbs beef roast
1 cup brewed coffee
1 cup beef broth
1/2 an onion, chopped
3 Tablespoons balsamic vinegar
Directions
ground coffee, smoked paprika, black pepper, cocoa
powder, Aleppo pepper (sub: sweet paprika), chili
well in an airtight container.
tablespoons of the mocha rub mixture over the roast and
place the roast and 3–4 tablespoons of mocha rub in a
4. Pour the liquid into the crock pot and place the roast
gently on top.
5. Cook for 5–6 hours on low.
6. Remove the meat and shred with two forks. You can
then boil the liquid until it reduces and thickens or simply
serve as is. Adjust seasonings with salt and pepper to taste
Source: http://stupideasypaleo.com/2013/06/29/crock-pot-mocha-rubbed-pot-roast/
100
The Perfect One Pot Meal
The Veggies
2 large onions, in 1” cubes
2 cups celery, roughly chopped
3 cups butternut squash, in 1” cubes
(or potatoes work too)
6 cups cabbage (or kale or chard
work great too)
3 cups tomatoes, roughly chopped
½ cup parsley, roughly chopped
Directions
1. Layer the bottom of your slow cooker with ¾ of your
aromatics (celery, onion, and garlic). Add ¾ of your
starchy vegetable (butternut squash). Add ¼ of your leafy
(and supporting) vegetables (tomato, cabbage, and
parsley). The slow cooker should be about ¾ full.
The Seasonings
1 tspn sea salt, + more to taste
1 tspn pepper, + more to taste
2 tspn dried thyme
2. Place the 2 pounds of meat on the bed of vegetables.
3. Layer the remaining celery, onion, garlic, squash,
tomatoes, and cabbage around the meat and on top
of the meat, smashing it down gently. You most likely will
have extra cabbage that you can add towards the end
of the cook time.
The Meat
2 pounds of london broil (or roast,
pork loin, whole chicken, or more)
top of the vegetables.
turn on to a medium setting (~6 hours).
6. One hour before serving, remove the meat, shred it
and re-add it along with any remaining cabbage.
Source: http://www.eatlifewhole.com/2012/09/the-perfect-one-pot-meal-slow-cooker-style/
101
RECIPES
APPETIZERS, SIDES, AND SOUPS
102
Roasted Red Pepper Cream Sauce
Yields: 2 Cups
1 cup steamed sweet potato
chunks
1 cup nut milk (or non-dairy milk
of choice)
1 teaspoon dried basil
2 cloves raw garlic
Directions
1 roasted red pepper
1/2 teaspoon of sea salt
1. Throw all ingredients into a high-powered blender, like
a Vitamix, and blend until smooth and creamy. Adjust
seasonings to taste.
Source: http://detoxinista.com/roasted-red-pepper-cream-sauce/
Dairy-Free Pesto Sauce
Yields: 1/2 Cup
¾ cup packed basil leaves
3 tablespoons pignolias
(pine nuts)
1 garlic clove
¾ teaspoon lemon juice
Directions
¼ teaspoon sea salt
1. Lightly toast the nuts in a skillet over medium heat for 5
minutes.
2. Place all ingredients except for oil in a small food processor.
until a smooth paste has formed. Continue blending for 15
seconds to thin the sauce out.
4. Alternatively, crush all of the ingredients in a mortar
and pestle and blend until smooth.
Source: http://www.againstallgrain.com/2013/04/05/dairy-free-pesto-sauce/
103
My Meat Sauce I Put On Everything
Directions
Yields: Serves 2-4
1 pound ground chicken
1 pound bulk pork mild italian
sausage
1 yellow bell pepper, diced
1 red bell pepper, diced
1. Heat up a large saucepan over medium heat, add a
couple tablespoons of fat of choice then add minced
garlic cloves, the bell peppers and onion along with a little
salt and pepper to the pan.
2. Move vegetables around until onions become translucent.
1 yellow onion, diced
3. Add ground chicken and bulk italian sausage to the
saucepan and break up the meat.
2 (14 ounce ) cans of tomato
sauce
4. When meat has begun to cook through, add the
spices.
1 teaspoon garlic powder
1 teaspoon cayenne pepper
5. When meat is almost done cooking, pour in the two
cans of tomato sauce.
simmer for 5-7 minutes.
½ teaspoon dried oregano
½ teaspoon dried parsley
fresh basil, mix well, and serve!
½ teaspoon dried thyme
8. Easy peasy! Put on mushrooms, brussel sprouts, spaghetti squash, eggs, acorn squash, really anything you
1-2 tablespoons fat of choice
Source: http://paleomg.com/my-meat-sauce-i-put-on-everything/
104
Microwaved Spaghetti Squash
squash
melted fat of your choice
salt and pepper
Directions
1. Use a sharp knife to cut it in half. Try not to cut through
2. Brush on your favorite melted fat, and sprinkle on salt
and pepper.
3. Place the squash cut-side down in a microwave-safe
glass container and cover with a lid, making sure to leave
a small vent.
4. Microwave for a total of 8-12 minutes but break up your
cooking time. I normally nuke it for 5 minutes, check on
it to see if needs to be rotated, add another 3 minutes,
check, add another minute, check, etc. When the squash
is soft to the touch I stop cooking it.
5. Let the squash rest for 10 minutes and then scrape up
the “noodles” with a fork.
6. Top with your favorite meaty sauce and enjoy!
Source: http://nomnompaleo.com/post/7080566496/microwaved-spaghetti-squash
105
Golden Roasted Beet Salad with Dill
2 pounds golden beets
A few stalks of fresh dill
Salt and pepper to taste
to buy)
Directions
1. Clean the beets under running water and cut off the
stems (you can use the greens for soup or juicing)
you may need to use two pans if you have a lot of beets
1 Tbsp lemon juice
3. Roast at 400 degrees F for one hour (or longer) until a
knife goes through easily
Handful walnuts
4. Remove from oven and let cool
6. Cut into slices or chunks
7. Place in mixing bowl and toss with the walnuts, olive oil
and lemon juice
Source: http://paleomg.com/my-meat-sauce-i-put-on-everything/
106
Directions
Yields: 4 Servings
er
-
1 cup peeled and chopped celeriac
a boil over medium-high heat. Cover, reduce heat and
simmer until vegetables are tender, 15-20 minutes.
2. Carefully transfer to Vitamix and puree until smooth.
2 cloves garlic, peeled
3. Add ghee, salt & pepper and blend to combine.
3-1/2 cups chicken stock
4. Top with bacon and chives.
2 tablespoons ghee
salt & pepper to taste
4 slices cooked and crumbled
bacon
fresh chives for garnish
107
Blanched Kale w/ Green Onions & Lemon-Tahini Sauce
Yields: 6 Servings
Directions
1 lemon juiced
1. Blend tahini sauce ingredients in a blender until smooth
and creamy. Add salt to taste and more lemon if needed.
You may need to add a little more blanching liquid if
sauce is too thick.
1/2 cup tahini
2. Chop kale into 1 inch-pieces. Add to a medium-sized
sea salt and pepper to taste
for 6-10 minutes until the stems are tender and the color is
bright green.
1 1/2 cloves garlic
1/2 cup leftover blanching liquid
water from kale and green onions
(you may need more if the sauce
is too thick)
2 bunches kale
1 bunch green onion, sliced
3. While kale is cooking, peel and cut avocado into
chunks.
4. When kale is done, remove from pan, reserving the
blanching liquid. Drain well.
5. Place kale in a large bowl and toss with the lemon-
1 avocado
Source: http://www.liveearthfarm.net/blanched-kale-with-green-onions-and-lemon-tahini-sauce/
108
Roasted Butternut Squash Puree
Yields: 2 Servings
2 pounds of butternut squash,
peeled and diced (900 grams)
2 tablespoons coconut oil, melted
2 tablespoons ground sage
2 tablespoons grass-fed butter,
unsalted
1 cup macadamia nut meal
Directions
1. Preheat your oven to 400 Degrees Fahrenheit
2. Place your butternut squash in a large mixing bowl and
add your melted coconut oil
4. Add your sage and salt and pepper to the bowl and
ensure you thoroughly mix to get every piece
5. Transfer your butternut squash to an aluminum foil lined
baking sheet and roast in the oven for 35 minutes, or until
fork tender
6. Remove your butternut squash from the oven and
transfer to your food processor or blender
your macadamia nut meal
8. Process until everything is well incorporated and taste.
Add slightly more sage or salt and pepper if needed
to sprinkle on top
Source: http://civilizedcavemancooking.com/sidessoupsdrinks/roasted-butternut-squash-puree/
109
Lemon Cucumber Noodles with Cumin
Yields: 2 Servings
Directions
1 whole cucumber
-
1 whole lemon, zested and juiced
Peeler or just make this recipe with diced cucumber
1 tablespoon sea salt
2. Once your cucumber is prepared how you like it, place
it in a bowl and toss with the lemon juice, sea salt, and
cumin
1 teaspoon cumin
3. Transfer to a bowl and garnish with lemon zest
Source: http://civilizedcavemancooking.com/sidessoupsdrinks/lemon-cucumber-noodles-with-cumin/
110
Paleo Broccoli Fritters
6-7 broccoli stems, shredded
(about 1.5-2 cups)
2 eggs, whisked
Directions
a food processor with the shredding attachment which
made it go by super fast.
1¾ cup almond meal
2. Add your shredded broccoli to a large bowl along with
all other ingredients and mix well.
1 tablespoon garlic powder
1 teaspoon minced garlic
3. Heat up a large skillet over medium-high heat with a bit
of fat in it. Use a large spoon and your hands to ball up a
lots of salt and pepper
4. Cook the fritter for about 3-4 minutes, then use a spatuother 4 minutes or so.
5. Once the fritters are crisp on both sides, eat them. I
topped mine with a grass fed beef burger.
Source: http://paleomg.com/paleo-broccoli-fritters/
111
Kale, Strawberry and Avocado Salad
Yields: 4 Servings
2 bunches kale, stems removed
2 lemons, juice of (I like to use
Meyer Lemons)
3/4 teaspoon coarse sea salt or
3/4 teaspoon kosher salt
1/4 olive oil
1/3 cup olive oil
1 lb strawberry, sliced with stems
removed
vinegar
1/4 teaspoon fresh ground
pepper
1 tablespoon raw honey
2 Avocados
1/4 cup sliced almonds
Directions
1. Put kale into large bowl. Pour ¼ cup olive oil, juice from
1 lemon, and ½ teaspoon of the salt over the kale. Toss
This will cause the kale to start to wilt, it takes about 3
minutes.
honey, ¼ teaspoon pepper, remaining ¼ teaspoon salt,
and juice from second lemon.
3. Add sliced strawberries to the dressing mixture and
allow to sit while coring and slicing avocados.
4. Pour dressing over kale and top with avocado slices
and almonds.
Source: http://www.food.com/recipe/kale-strawberry-avocado-salad-paleo-499877
112
Rosemary Fried Lemons
Ingredients for Fried Lemons
• 1 cup of coconut oil
• 1 egg
Ingredients for Breakfast
• 3 eggs
• 3 slices of bacon
• 1 tablespoon dried rosemary
Directions
Fried Lemons
1. In a small saute pan or sauce pan, heat your oil over medium heat. You want a small
pan so it has depth and can fry the lemons
2. In a small bowl, scramble your one egg and set aside. In another small bowl, mix
thick. Dunk your lemon in your egg wash and then coat both sides with your almond
4. Your oil should be heated now, you can check by dunking the handle of a wooden
spoon in the oil, if it bubbles then it is ready
so keep an eye out)
6. Let all your lemon slices cool on a paper towel after frying and serve immediately or
at room temperature
Breakfast
1. Cook and serve to your liking with your Fried Lemons.
http://civilizedcavemancooking.com/sidessoupsdrinks/rosemary-fried-lemons/
113
Ingredients
• 1 egg, beaten
• 1 teaspoon dried oregano
• pinch of salt
Directions
1. Preheat your oven to 400F, then get to work on your crust.
rets in a food processor, until a rice-like texture is achieved.
-
strainer.
dry pizza crust.
goat cheese, and spices.
6. Press the dough out onto a baking sheet lined with parchment paper.
7. Bake for 35-40 minutes at 400F.
any other toppings you like. Return the pizza to the 400F oven, and bake an additional
5-10 minutes, just until the cheese is hot and bubbly. Then slice and serve immediately!
114
Carrot & Parsnip Puree
Ingredients
peeled and coarsely chopped
peeled & coarsely chopped (slightly smaller than the parsnips)
coarsely chopped
thinly sliced (or 2 garlic cloves)
• Kosher salt
• Freshly ground pepper
Directions
1. Chopped all the veggies.
2. Melt 3 tablespoons of butter in a large saucepan over medium heat. Once butter is
3. Bring the liquid to a boil, then turn down the heat to low, and simmer the covered
pot for 25-30 minutes. Once the vegetables were soft & tender, use an immersion
blender to puree everything.
4. Then Add pat of butter along with some salt & pepper to taste.
5. After one last past through with the stick blender, the puree was ready to eat.
http://nomnompaleo.com/post/4105061950/carrot-parsnip-puree
115
Sweet Potato Casserole
Ingredients
• 6 large sweet potatoes, peeled and chopped into chunks;
• 1 cup pecans, chopped
• 3 eggs
• 2-3 tbsp vanilla extract
• 1 tbsp pumpkin pie spice (or nutmeg)
• 3 tbsp coconut butter or oil
• 1 tbsp lemon zest (optional)
Directions
place all the chopped sweet potatoes in it. Place the saucepan over a high-heat on
the stove top and bring the water to a boil. Continue cooking the potatoes for anywhere from 15 to 20 minutes, basically until they are tender when pierced with a fork.
2. Remove from heat and strain the excess water.
small bowl.
4. Return the drained sweet potatoes to a bowl, add the coconut milk. Using a masher
or hand-mixer, mash the potatoes until smooth. Add the coconut milk, mix again.
5. Now pour in spice-egg mix, mix again. Pour tater mix a greased, oven safe bowl. Top
with chopped pecans.
https://shasonta.wordpress.com/2012/12/24/sweet-potato-casserole/
116
Kale and Acorn Squash Salad
Ingredients
• 5 strips uncooked bacon (4 oz), chopped
tight cigar shapes for easier slicing.
remove stem by sliding it off the leaves, and roll the kale leaves into
• 3 TB freshly squeezed lemon juice, divided
• 1 tsp salt
Directions
1. Preheat the oven to 350F.
2. In a baking dish, roast the squash cubes with the chopped bacon for 1 hour, stirring
well every 15 minutes. If you are in a hurry, you can crank up the heat higher and keep
an eye on the roasting process.
3. In a large mixing bowl, add the 1 tsp salt to the kale. With your clean hands, strongly
massage the salt into the kale for one minute. Add 2 TB of the lemon juice and continue
the salad.
4. When the squash is cooked and the bacon is crispy, remove the pan and drain (and
reserve!) the bacon fat.
5. Add the bacon fat (you should have a couple tablespoons) to 1 TB lemon juice.
6. Prepare a bowl to mix your salad. There will be a lot of liquid in the bottom of the
drained kale in the salad bowl with the squash, bacon, chives, sage and walnuts.
http://chriskresser.com/recipe-kale-and-acorn-squash-salad
117
Butternut Squash Soup
Traditional Butternut Squash soup
•1 large butternut squash (about 6 cups cubed)
•1 can (14 ounces) coconut milk.
•2 cups of chicken stock.
•1 granny smith apple, peeled, cored, and
cubed.
•2 carrots, peeled and chopped.
•1 tsp ground cinnamon.
•1 tsp ground nutmeg.
Bacon Jalapeno Butternut Squash Soup
•1 cup of chicken stock.
•1 granny smith apple, peeled, cored, & cubed.
•2 jalapeno peppers, chopped.
•6 ounces of crisped bacon, chopped.
•4 cloves of garlic, chopped.
Apple Cider Spice Butternut Squash Soup
•1 large butternut squash (about 6 cups
cubed)
•2 cups of apple cider.
•2 apples of your choice,
peeled, cored, & cubed.
•1 carrot, peeled and chopped.
•1 tsp of ground cinnamon.
•1 tsp of ground nutmeg.
Carrot Cashew Ginger Butternut Squash Soup
•1 cup of chicken stock.
•1 cup of raw cashews, chopped.
Thai Curry Butternut Squash Soup
•2 tsp of ground cumin.
•2 tsp of ground cinnamon.
•1 large butternut squash
(about 6 cups cubed)
•2 cups of chicken stock.
•2 heaping tbsp of red curry paste.
•1 small red onion, chopped.
•6 cloves of garlic, chopped.
Directions
1. All recipes are to be cooked on low heat for 4 to 6 hours.
processor.
and of course bacon.
http://paleopot.com/2012/10/paleo-butternut-squash-soup-5-slow-cooker-varieties/
118
Grain-Free Zucchini Pancakes
Ingredients
• 6 eggs
• 4 cups shredded zucchini (about 2 large or 4 small)
Directions
2. Place the zucchini into a cheese cloth, nut milk bag, or paper towels and squeeze
some of the water out.
3. Mix the shredded zucchini, salt, and pepper into the egg mixture.
4. Use a large enameled non-stick or well-seasoned cast iron skillet over medium-low
heat with ghee or bacon fat coating the pan.
utes. When the cakes are golden brown and cooked through, remove them from the
pan and start on the next batch.
http://balancedbites.com/2011/02/easy-recipe-grain-free-zucchini-pancakes.html
119
Crunchy Kale Chips
Ingredients
•10oz of washed and dried kale leaves (remove the stems)
•1-2oz of coconut aminos or tamari
•1-2 tbsp extra virgin olive oil
Directions
1. Preheat your oven to 250 degrees. On a large baking sheet (I covered mine in
parchment paper for easy clean-up), spread out the kale leaves. Drizzle with coconut
aminos, olive oil, and a some fresh ground pepper. Toss the kale to evenly disperse the
2. When the timer goes off, stir the kale. Keep checking it on 15min intervals, gently
stirring each time, until the leaves are very crisp. While they are still hot, season with sea
salt if desired.
4. Kale chips can be enjoyed as a snack, or used as a garnish for other dishes.
http://balancedbites.com/2011/02/easy-recipe-grain-free-zucchini-pancakes.html
120
Prosciutto and Mint Wrapped Melon
Yields: Serves 4-5
½ melon, skin thinly cut off, sliced
to preference (I used cantaloupe)
4-5 ounces of thinly sliced prosciutto
1-2 tblspns fresh mint leaves
Directions
1. Cut melon in half. Place cut side down on cutting
board and cut 1 inch pieces of cantaloupe. The use a
knife to thinly slice the skin away from the melon.
mint leaves (or thinly sliced mint leaves) then wrap a
piece of prosciutto around the mint and melon. I used a
whole piece of prosciutto but use as little or as much as
you want.
3. Repeat. Depending on the size of your melon, this will
make 8-10 pieces of prosciutto wrapped melon.
Source: http://paleomg.com/prosciutto-mint-wrapped-melon/
121
Marinated Steak and Bell Pepper Rolls Ups
Directions
Yields: Serves 4-6
1. Thinly slice steak against the grain, truly as thinly as possible.
Place the steak in a large shallow bowl then cover with olive oil,
steak sauce, garlic powder, and salt and pepper. Toss the steak to
cover with sauce and spices. Cover bowl and place in fridge for 1+
hour.
2. After 1 hour in the fridge, remove from fridge and place on
counter to come to room temperature.
2 pieces of thin meat around a clump of the vegetable, meaning
½ tspn garlic powder
2 tblspns butter, divided
1 red bell pepper, seeds removed
and thinly sliced
a cutting board or plate right beside each other, then place the
veggies on top of the meat, creating a plus sign with meat and
1 orange bell pepper, seeds removed and thinly sliced
like, just make sure to get lock the meat in place by pressing a
toothpick through the ends. Repeat until all veggies and meat are
gone.*
5. Place the large sauté pan back over medium heat and add the
last tablespoon of butter to it.
ate a good sear on all the roll ups). Cook on all sides of the meat
until meat is golden brown. Repeat with all roll ups.
3 tblspns olive oil
½ cup Steve’s Paleo Chef Steak
Sauce
3. While meat settles, place a large sauté pan over medium heat.
Add 1 tablespoon of butter to the pan, then add sliced peppers
and onion along with a bit of salt and pepper. Cook until veggies
are a bit soft and well coated, then remove from pan and set aside
to cool.
6. Once pan is very hot and coated, add 4-5 roll ups to the pan
thinly sliced against the grain
-
1 yellow bell pepper, seeds removed and thinly sliced
½ large red onion, thinly sliced
toothpicks
Source: http://paleomg.com/marinated-steak-and-bell-pepper-rolls-ups/
122
Sweet Plantain Guacamole
Directions
1. Place a small skillet over medium heat and add
the coconut oil.
2. Once the coconut oil is hot, add half of the garlic
to the pan along with diced plantain.
3. When the plantain dice begin to brown, salt them,
4. Add the water to the pan and cover to steam the
plantain. Once the plantain dice are soft, remove
from the heat and let cool.
insides of the pitted avocados and add to a large
bowl to mash. Mash up the avocado with a fork. Add
the onion, cilantro, jalapeno, lime juice, smoked paprika, and salt and pepper. Mix well, then fold in the
plantains. Chill in the refrigerator before serving.
Yields: 4 servings
2 tablespoons coconut oil
handful of cilantro, roughly chopped
1 large brown plantain, peeled and diced
2 tablespoons water
3 large avocados, cut in half, pits removed
juice of ½ lime
¼ teaspoon smoked paprika
grams)
Source: http://paleomg.com/the-paleo-kitchen-sneak-peek-sweet-plantain-guacamole/
123
Blueberry Brussel Sprouts
Yields: 4 servings
1 Lb brussel sprouts, sliced thin
Directions
1. Preheat your sauté pan over medium heat
1 Small red onion, diced
1 Cup fresh blueberries
1 Tsp Fresh thyme, minced
Juice of 1 Lime
Salt and Pepper to taste
4 Tbsp Grass Fed Butter
choice in your pan and start to sauté your onions, I like to
slightly brown mine
3. Once your onions are done to your liking, add all of
your brussel sprouts, blueberries, the remaining grass fed
butter, and season with salt and pepper to your liking
4. Continue cooking for about 20 minutes, stirring often or
until the brussel sprouts are done to your liking
5. Once they are done, sprinkle with your thyme and
drizzle your lime juice all over
6. Plate and Enjoy!
Source: http://civilizedcavemancooking.com/sidessoupsdrinks/blueberry-brussel-sprouts/
124
Lemon Parsley Grilled Zucchini
Yields: 4 Servings
1 lb zucchini, washed and thinly sliced
1/2 tspn lemon juice
1/4 tspn sea salt
pinch of garlic salt
pinch of fresh ground pepper
Directions
1. Combine all of the ingredients in a
shallow dish or ziploc bag.
4. Lay the zucchini strips in a single layer
on the hot grill.
2. Marinate for 10-15 minutes.
tender.
3. Preheat your grill to medium-low heat.
Source: http://againstallgrain.com/2012/08/10/lemon-parsley-grilled-zucchini/
Braised Mustard Greens with Bacon
Directions
1. Wash and roughly chop the mustard greens.
2. Chop the bacon.
3. Heat the bacon in a large skillet over medium
heat to render out the fat. Once the bacon is
crisp, add the mustard greens in batches, stirring
Yields: 2 Cups
1 large bunch of mustard greens
4 slices of bacon
1 cup of chicken stock
all the mustard greens are in the pan.
4. Add the chicken stock and balsamic vinegar.
Cook for 10 more minutes until the greens are tender.
1 Tbsp balsamic vinegar
Sea salt and pepper to taste
Source: http://stupideasypaleo.com/2013/05/27/braised-mustard-greens-with-bacon/
125
Celery Root, Will You Forgive Me?
Yields: 6 Servings
Directions
celery root
1. Preheat oven to 375 F.
carrots
2. Peel off the skin of the celery root to prepare for
roasting. Trim off the ends and brown spots.
avocado oil
salt & pepper to taste
avocado oil, salt, and freshly ground black pepper.
4. Prepare carrots similar to the celery root.
5. Roast for 40 minutes.
Source: http://nomnompaleo.com/post/2956379946/celery-root-will-you-forgive-me-i-have-a
126
Garlic-Ginger Baby Bok Choy
1 lb (500 grams) baby bok choy
Directions
1 tspn ground ginger (or 1/2 tspn
fresh ginger, minced)
2. Heat a skillet over medium heat. Add the fat and then
sauté the garlic for 30 seconds.
1 tblspn coconut aminos
3. Add in the baby bok choy, ginger and coconut aminos.
1 tblspn water
1 spoonful coconut oil
4. Add 1 tbsp water and cover the skillet. Allow the bok
choy to steam for 3-4 minutes or until softened.
Source: http://stupideasypaleo.com/2012/10/29/garlic-ginger-bok-choy/
Grain-Free Coconut Flour Tortillas
1 1/2 cup egg whites
(or 16 egg whites)*
1/2 tspn grain free baking powder
3/4 cup almond milk
1/4 teaspoon sea salt
Directions
1. Mix all ingredients in a non-reactive bowll. Let sit for 10 minutes.
2. Heat a non-stick sillet over medium heat and spray with oil.
to ensure the bottom is coasted and the tortilla is thin.
4. Once the bottom looks set (about 1 minute), carefully release the
sides of the tortilla with a rubber spatula and turn over.
them and bake.
Source: http://againstallgrain.com/2011/05/04/grain-free-tortillas/
127
Simple Braised Root Veggies
1–2 tblspns ghee or coconut oil
2 large carrots
Directions
1. If desired, peel the carrots and parsnips. Cut in half
2 large parsnips
ery root and cut into similar-sized pieces to the carrot and
1 small celery root (celeriac) or 1
small rutabaga, peeled
a pot of mush.
2-3 cloves garlic, minced
2. In a large, heavy bottomed pot, like a Dutch oven,
heat the ghee or coconut oil over medium-high heat.
Toss in the carrots, parsnips, celery root and onion. Allow
the veggies to caramelize and slightly brown, though not
1 tblspn chopped fresh rosemary
pieces.
1 onion, sliced
1 tspn chopped fresh thyme
1 tspn chopped fresh sage
2 cups chicken broth
Sea salt and black pepper, to
taste
3. Add the garlic, rosemary, thyme, sage and chicken
broth. Allow the liquid to come to a boil, then reduce the
heat to low. Cover the pot. Allow the veggies to cook until
just fork-tender, about 20 minutes.
4. Uncover the pot. Turn the heat to high and allow the
can very quickly start to burn the bottom of the veggies.
5. Adjust seasoning with salt and pepper.
Source: http://stupideasypaleo.com/2014/01/02/simple-braised-root-veggies/
128
Lime Butternut Squash Soup
Yield: Serves 6
Directions
1 large butternut squash, peeled
and cubed
4 tablespoons of grass-fed butter
(you can sub coconut milk, or
coconut oil, or almond milk)
juice of 2 whole limes
zest of 1 whole lime
1/2 teaspoon salt
2. (Optional) You can also roast your squash in the oven
3. Continue to steam until you can easily pierce your
squash with a fork
4. At that point, drain your squash using a colander
5. Transfer to a blender, food processor, or large mixing
bowl
6. Add all your remaining ingredients and either blend or
process until smooth or use a hand mixer in your mixing
bowl
Source: http://civilizedcavemancooking.com/sidessoupsdrinks/lime-butternut-squash-soup/
129
RECIPES
DESSERTS
130
Avocado and Pineapple Smoothie
Yields: 1 Serving
1 large, ripe avocado, peeled,
pitted and cut into chunks
1 ½ cups pineapple chunks, fresh
or frozen
1 egg yolk (preferably free range,
organic)
1 ½ cups coconut milk
2 tsp lime juice
2 ice cubes (can be eliminated if
using frozen pineapple)
Directions
1. Purée all ingredients (except ice cubes) in the blender
until smooth.
2. Add ice cubes if desired and blend again.
Source:
http://chriskresser.com/recipe-avocado-and-pineapple-smoothie?inf_contact_key=230f8f2116fac5212bf7a87543d7a0a98b65c258019c3feb6e7c22e52bb7d4ef
131
Banana Almond Joy
Directions
1 banana
1 cup of shredded coconut
1. Mix all the ingredients in a bowl.
2 Tablespoons of pulverized
pumpkin seeds
2. Line a cookie sheet with parchment paper or grease
it with coconut oil and spread out the mixture in a thin
sheet.
1/2 cup of coconut oil (melted)
1 Tablespoon of coconut butter
(pulverized coconut meat)
1/4 teaspoon of cinnamon
3. Add slices of fresh fruit on top (I added persimmons, but
apples, pears, or banana would work too)
4. Bake at 350 for 35 minutes.
1 egg
Source: http://paleokitchenlab.com/2014/01/17/banana-almond-joy/
132
Coconut Macaroons
Ingredients for Bread Base
• 2 large egg whites
• ¼ cup honey
• ¼ teaspoon celtic sea salt
Directions
1. In a medium bowl, whisk together egg whites and honey with a fork
3. Place bowl in fridge to chill for ½ hour
6. Release batter onto a parchment paper lined baking sheet
7. Bake at 350° for 10-12 minutes, until macaroons are golden brown
8. Cool for 1 hour and serve
http://www.elanaspantry.com/paleo-coconut-macaroons/
133
Chocolate Bacon Almond Butter Bananas
Ingredients
• 3 organic bananas
• 4 strips of bacon, cooked crispy
• cinnamon to sprinkle
Directions
1. Peel your bananas
2. Cut each banana into thirds, and then cut each third in half lengthwise to make
banana slices
3. Lay out your banana slices, add almond butter to both slices and then lay a slice of
bacon on each slice
4. Put the two banana halves together to make a sandwich and set on a parchment
paper lined cookie sheet to freeze
5. Continue this until all of your bananas are made into sandwiches with almond butter
and bacon in the middle
6. Transfer to a freezer and let sit for at least 30 minutes
double boiler and temper your chocolate until it is melted
8. Remove your bananas from the freezer and dip each one in your melted chocolate
and return them to your cookie sheet
ready to serve
http://civilizedcavemancooking.com/grain-free-goodies/chocolate-bacon-almond-butter-bananas/
134
Banana Bread 3 Ways (nut free)
Ingredients for Bread Base
• 6 bananas
• 4 eggs
• 4 dried dates, pitted
• cup coconut cream concentrate
• ¼ teaspoon baking soda
• 1-2 teaspoon cinnamon
• ¼ teaspoon baking powder
• pinch of salt
Ingredients for Variety
• Dried strawberries & dried blueberries
Directions
2. Add dried dates to the food processor and puree until you get a lumpy paste.
3. Then place bananas in the food processor and pulse until completely pureed.
4. Next add eggs and coconut butter and puree.
salt.
6. Pour batter into three small baking bread dishes.
7. Add sliced banana on top of one, then pour in as many chocolate chips as you
would like into another and mix with a knife to incorporate, then add dried strawberries
and blueberries to the last one and use a knife to mix well.
8. Place all three on a baking sheet and into the oven for 40-45 minutes until you poke
each one with a toothpick and they come out clean.
9. Let rest for about 5 minutes then slice.
http://paleomg.com/banana-bread-3-ways/
135
Collard Greens
Ingredients
• 1 ½ teaspoons of Kosher salt
• 2 pounds of assertive greens, such as kale, collards, mustard, or turnip greens;
stemmed, washed in several changes of water, and coarsely chopped
Directions
1. Bring 2 quarts of water to a boil in a deep pot. Add the salt and greens and stir until
wilted. Cover and cook until the greens are just tender (~7 minutes).
water. Pour the greens into the cold water to stop the cooking process.
can squeeze out a ton of water.)
4. Roughly cut up the drained greens and sauté with your favorite fat, aromatics, and
swine parts. All you gotta do, is add ¼ cup of chicken broth, cover for 2 minutes and
green, and delicious.
http://nomnompaleo.com/post/1699217601/how-to-cook-collards-that-are-tasty-and-pretty
136
Grilled Zucchini and Summer Squash
Ingredients
• 2 tablespoons of virgin red palm oil
• Kosher salt
• Freshly ground black pepper
• Aged balsamic vinegar
• Handful of basil leaves, cut in chiffonade
Directions
1. Lay the squash slices on a foil-lined baking sheet and brush both sides with palm oil.
2. Cook squash on the gas grill set on medium heat, or in a sauce pan also on medium
heat for 8-10 minutes. Flip them once, you should cook for about 4 min on each side.
3. Before serving you can drizzle vinegar and basil on top.
http://www.fredmeyer.com/great_meals/leigh_ann_recipes/vegetables/Pages/grilled_zucchini.aspx
137
Sweet Potato Brownies
Ingredients
• 1 sweet potato
• 3 eggs, whisked
• ½ cup Chocolate Chips
• 2 tablespoons unsweetened cocoa powder
• ¼ teaspoon vanilla extract
• pinch of salt
• 3 tablespoons Coconut Flour
• ¼ teaspoon baking powder
• ¼ teaspoon cinnamon
Directions
1. Time to bake that sweet potato. Preheat your oven to 425 degrees, use a fork to
2. Once your sweet potato is soft and cooked through, peel off the skin and mash it up
in a bowl. And turn your oven down to 350 degrees.
3. Now add your wet ingredients: coconut oil, honey, vanilla, and whisked eggs to the
bowl and mix together.
mon, salt and chocolate chips. Mix well.
5. Pour into an 8×8 glass baking dish. Bake for 30-35 minutes.
6. Let rest to cool a bit.
http://paleomg.com/sweet-potato-brownies/
138
-
Ingredients
• garlic
• salt
• butter
Directions
1. Fill up a large stock pot with an inch or two of water, put the pot on a burner set on
high, put a steamer insert, and put on the lid.
and stems.
6. Drain and throw into a blender and add two tablespoons of grass fed butter.
7. Blend until smooth
139
Roasted Brussel Sprouts and Bacon
Ingredients
• 1.5 lbs of Brussels sprouts
• 2-3 tablespoons of melted ghee, avocado oil,
melted lard, macadamia nut oil, or fat of choice
• 4 slices of bacon, diced
• salt and pepper
•aged balsamic vinegar
Directions
1. Preheat your oven to 400°F. Trim the ends and any old outer leaves from the Brussels
sprouts.
2. Cut the sprouts in half and toss them with melted fat of choice, salt, and pepper.
3. Put them on a foil lined baking sheet, making sure to keep everything in one layer.
4. The sprouts take about 30-35 minutes to roast, so set your timer for 10 minute intervals
http://www.pbs.org/parents/kitchenexplorers/2011/11/17/brussel-sprouts-with-bacon-maple-vinaigrette/
140
Yucca Fries
Ingredients
• 2 medium yuca roots (about 6-8 inches long each)
• Duck fat, lard or tallow (or olive oil)
Directions
1. Bring about 3 quarts of water to a boil.
2. Peel yuca using sharp knife. Cut into the shape of fries, about 2.5 – 3 inches long and
roast them.)
3. Boil the fries for 12 minutes. You want them to be soft, but not falling apart. Meanwhile, pre-heat the oven to 400 F.
until liquid.
5. Drain fries and put them in a mixing bowl. Pour fat over fries and mix around to distribute evenly.
Paprika or chili powder are a nice touch here as well.
7. Roast for about 15 minutes.
9. Roast for another 10-15 minutes, or until golden brown.
http://chriskresser.com/recipe-yucca-fries
141
Summer Squash Pancakes
Ingredients
• 1 small zucchini, shredded
• 1 small carrot, shredded
• 1 small yellow squash, shredded
• ½ yellow onion, shredded
• 1 teaspoon dried parsley
• 2 tablespoons fat of choice
• green onions, diced (to garnish)
• 1 teaspoon dried basil
• avocado, diced (to garnish)
Directions
pepper with your hands.
4. Heat a large skillet up over medium-high heat, add fat of choice, then place as
5. Cook 5-7 minutes per side, until pancakes are browned.
6. Top with avocado and green onions. AND MEAT!
http://paleomg.com/summer-squash-pancakes/
142
Watermelon and Cucumber Mint Salad
Ingredients
• 2 cup watermelon, diced
• 1 cucumber, diced
• ¼ red onion, thinly sliced
• 4-5 tablespoons mint, minced
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
Directions
1. Mix all ingredients in a large bowl.
2. Eat.
http://paleomg.com/watermelon-and-cucumber-mint-salad/
143
Roasted Asparagus Avocado Soup
Ingredients
• 12 ounces asparagus
• 1 tablespoon garlic infused olive oil
• 2 cups chicken or vegetable stock
• 1 avocado, peeled and cubed
• 1 tablespoon ghee or fat of choice
• salt & pepper to taste
Directions
2. Toss asparagus with garlic infused olive oil, salt and pepper and roast for 10 minutes.
3. Carefully transfer asparagus to Vitamix or blender with remaining ingredients and
puree until smooth. Add salt and pepper to taste.
4. Add water to thin to desired consistency, if needed, and warm gently over medium
http://cookeatpaleo.com/asparagus-soup-recipe/
144
Homemade Fruit By the Foot
berries, blueberries, strawberries,
and blackberries)
-
Directions
1. Combine all of the ingredients in a saucepan over
1/2 cup unsweetened apple juice
or water
have popped and some of the liquid has evaporated.
1 teaspoon lemon juice
2. Pour the mixture into a blender, then carefully blend
until smooth.
1/4 teaspoon lemon zest
1 tablespoon honey (you may
need more if your berries are really sour)
ond. Use a spatula to lightly spread the mixture evenly
-
4. If you have a dehydrator with a fan in the back, these
will only take about 3 hours on the high (150 degrees) setdegrees. I would assume that a convection oven would
also take less time, but have not tried it yet.
get a little too brittle and dry, you can brush a tiny bit of
water over it and will be good as new!
Source:
http://againstallgrain.com/2012/06/26/homemade-fruit-by-the-foot/?utm_content=buffer59cfc&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer
145
Paleo Jello Shapes
4 cups unsweetened fruit juice
(We used an organic 100% but
you can juice your own at home
as well)
Directions
it and set aside.
2. Place the remaining juice in a saucepan over medium
heat for 10 minutes. Do not boil.
3. Whisk hot juice into the gelatin until dissolved. Lightly
grease the molds with a small paint brush and a bit of
cold.
4. Pour the liquid into the molds (we used a baster which
is fun for kids!) then carefully place the molds in the
refrigerator. Chill for 6 hours, until set and jiggly.
to make releasing the shapes easier or run a small knife
around the sides. Keep refrigerated until ready to serve.
Source: http://againstallgrain.com/2014/04/18/paleo-jello-shapes/
146
Peanut Butter Chocolate Chip Cookies
¼ cup palm shortening or ghee
¼ cup sunbutter, unsweetened*
1 egg, room temperature
2 tbs honey
2 tbs palm sugar
¾ tsp lemon juice
¼ tsp baking soda
¼ cup dark chocolate pieces ¼ cup
Enjoy Life chocolate chips
Directions
1. Preheat oven to 350 degrees Fahrenheit
cream together the shortening, sunbutter, and egg for 1
minute on medium-high.
3. Add the honey, palm sugar, vanilla extract, and lemon
juice. Mix again until combined.
um for 30 seconds. Let the dough sit for 5 minutes to allow
until fully incorporated.
7. Bake for 10-12 minutes.
Source: http://againstallgrain.com/2012/07/08/peanut-butter-chocolate-chip-cookies-nut-free/
147
3-Ingredient Banana Pudding
Directions
1 ripe banana
1/4 cup coconut milk
2 Tablespoons chia seeds
1. In a food processor or blender, combine the banana
and coconut milk. Process until smooth.
2. Throw in the chia seeds and pulse a few times to mix
evenly.
3. Pour into a container and chill for an hour to let the
crunchy, though.)
Source: http://stupideasypaleo.com/2014/02/05/3-ingredient-banana-pudding/
148

“ I AM MOXIE “ CHALLENGE Guidelines and Recipes

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