The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (14 page)
Authors: Loren Cordain
BOOK: The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages
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Heat the remaining 2 tablespoons of olive oil in a cast iron skillet over medium flame. Add onion and peppers and cook for ten minutes, stirring occasionally. Toss in turkey and cook for ten minutes, stirring continuously.
Scatter with cilantro and sliced scallions. Serve topped with guacamole.
Try preparing this family favorite for your next holiday feast. Lean meat infused with savory spices makes this meal healthy and delicious. SERVES 4
4 tablespoons cold-pressed olive oil
1 tablespoon chopped rosemary
1 tablespoon chopped sage
1 garlic clove, crushed
1 bone-in, skin-on turkey breast, 2-3 pounds
Preheat oven to 325 degrees.
Combine oil with rosemary, sage, and garlic. Rub into turkey flesh, both under and on the skin. Place turkey breast in a roasting pan and cover with foil. Cook for one hour.
Remove from oven and let rest for five minutes before carving.
If Southern cooking is your pleasure, you will find this dish a great way to satisfy both your cravings and your protein needs. Feel free to go back for seconds with this healthy and flavorful meal. SERVES 4
1 teaspoon paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon oregano
2 teaspoons cayenne pepper
2 teaspoons white pepper
4 6-ounce turkey cutlets, pounded thin with meat
tenderizer tool
2 tablespoons extra virgin olive oil
Combine paprika, onion powder, garlic powder, oregano, and peppers. Place spice mixture in a large plastic bag and add turkey. Close bag and shake well to thoroughly coat turkey.
Heat oil in a cast iron skillet over high flame. Add turkey and cook for ten minutes, turning at the halfway point. Remove from skillet and tent with foil for five minutes.
Wild duck can be a little more difficult to find than chicken or turkey, but it is worth the search. Be sure you are getting all natural, healthy meat. Try your local health-food store and carefully trim all visible fat from the meat before serving to ensure the leanest presentation. SERVES 4
4 duck breasts, skin removed
2 tablespoons extra virgin olive oil
1 star anise, crushed
1 teaspoon freshly grated ginger root
2 garlic cloves, crushed
1 large carrot, julienned
2 portobello mushrooms, chopped
2 small plums, quartered
¼ cup chopped cilantro
Slice duck into thin strips and set aside.
Heat oil in a cast iron skillet over medium flame. Add star anise, ginger, and garlic. Sauté for one minute before adding carrot and mushrooms. Continue to sauté for five minutes, stirring occasionally.
Place duck slices into skillet and sauté for an additional ten minutes. Toss in plums and cilantro and stir ingredients for one minute.
For a twist on the traditional beef burger, try this recipe at your next get-together. Your guests will be pleasantly surprised at the juicy flavors that make this dish the perfect Paleo treat. SERVES 4
4 duck breasts, skin removed
1 egg
1 tablespoon chopped rosemary
1 teaspoon garlic powder
Freshly ground black pepper
1 small bunch scallions, chopped
1 heirloom tomato, thickly sliced
1 small head Bibb or butter lettuce
Preheat oven to broil or set grill to medium flame.
Remove skin from duck breasts, trim visible fat, and slice breasts into bite-sized pieces. Put all meat through a grinder and place in a large mixing bowl.
Combine duck meat with egg, rosemary, and garlic powder. Mix well and shape into four patties. Season with freshly ground pepper to taste.
Broil burgers for twenty minutes, flipping them at the halfway point. Garnish with scallions and tomato. Serve with a lettuce-leaf “bun,” and top with your favorite Paleo condiments (see chapter 11).
Our Paleo ancestors frequently dined on wild birds and most likely found them to be easy to prepare, with no leftovers to store. Your family will enjoy this succulent dish prepared with the freshest ingredients. SERVES 4
2 tablespoons extra virgin olive oil
1 tablespoon minced rosemary
1 tablespoon minced thyme
1 tablespoon minced sage
1 pheasant, 2-3 pounds
2 large carrots, chopped into large pieces
4 celery stalks, chopped into large pieces
1 small yellow onion, chopped into large pieces
Chicken Broth (page 193)
Preheat oven to 350 degrees.
Combine oil with rosemary, thyme, and sage and brush over entire bird. Mix carrots, celery, and onion and stuff inside cavity of pheasant.
Place bird on wire rack in roasting pan. Pour chicken broth into bottom of pan. Roast for approximately thirty minutes. Remove from oven and tent with foil for ten minutes before carving.
6
Paleo Beef, Pork, and Lamb
Many years ago, B.C. (before children), when
Lorrie and I were first married and just beginning our lifelong journey with what has become known as the Paleo Diet, we had a delightful summer feast of grilled London broil, steamed artichokes, spinach salad, a glass of merlot, and a bowl of fresh blackberries for dessert. What better way to enjoy an evening at Lake Tahoe? In those early days, I felt slightly guilty because I had just consumed a great big slab of delicious, rare beef.
Lorrie and I were first married and just beginning our lifelong journey with what has become known as the Paleo Diet, we had a delightful summer feast of grilled London broil, steamed artichokes, spinach salad, a glass of merlot, and a bowl of fresh blackberries for dessert. What better way to enjoy an evening at Lake Tahoe? In those early days, I felt slightly guilty because I had just consumed a great big slab of delicious, rare beef.
Before the Paleo Diet, my view of a healthy diet was one devoid of red meat, primarily plant-based, and loaded with whole grains, brown rice, beans, and low-fat dairy products. I had eaten in this manner for nearly twenty years, and I now know that my health and fitness suffered for it. If I had only listened to my body carefully, I would have realized why I felt so bad after my breakfast bowl of brown rice, skim milk, and sliced bananas. By 10 am, I was ravished and jittery, so I usually ate some high-carb snack just to make it until lunch.
In those days I didn’t realize that my so-called healthy breakfast had just shot my blood sugar and insulin levels sky-high, and they were only to plummet a few hours later. As lean meat, eggs, and fish became my breakfast staples, along with some fresh fruit, my energy level stabilized throughout the morning, and I felt alert and fit. After I permanently adopted this lifelong way of eating, my chronic lower back pain disappeared, as did my semiannual upper respiratory illnesses. My overall health blossomed, and so will yours when you become a Paleo Dieter. Rest assured, there is absolutely no need to feel guilty about eating a big slab of lean red meat.
In this chapter, we encourage you to get lean beef, lamb, and pork back into your diet if you haven’t already done so. Meat is the largest contributor of readily available iron and zinc and a major supplier of omega 3 fatty acids, particularly if your meat is grass-produced. Meat is one of the best sources of vitamin B
12
and easily absorbable vitamin B
6
.
12
and easily absorbable vitamin B
6
.
Believe it or not, lean meats such as sirloin steak, pork loin, and flank steak will lower your total blood cholesterol and triglyceride levels while simultaneously increasing HDL (the good cholesterol), especially when they are part of a low-glycemic-load diet—and that is exactly what you will be eating with all of the delicious recipes in
The Paleo Diet Cookbook
.
The Paleo Diet Cookbook
.
Who doesn’t love a nice beef filet when dining with family and friends? Buy a roast that has been tied, following the simple tips below to ensure even cooking. Using grass-fed beef makes this dish pure Paleo. SERVES 4
1 2-pound filet mignon roast, tied
2 tablespoons extra virgin olive oil
1 cup chopped cremini mushrooms
1 garlic clove
1 small shallot
¼ cup chopped fresh parsley
4 tablespoons cold-pressed flaxseed oil
3 or 4 large kale leaves
Remove roast from refrigerator thirty minutes prior to cooking. Preheat oven to 325 degrees.
Heat olive oil in a cast iron skillet over medium flame. Add mushrooms and sauté until tender, for five to seven minutes. Remove mushrooms from skillet and set aside.
Return the skillet to high heat and sear the roast for three minutes on each side, until evenly browned. Transfer the roast to a roasting pan and place in oven. While cooking, check the internal temperature of the meat with a meat thermometer: 120 degrees for rare, 130 degrees for medium rare, 140 degrees for medium, and 160 degrees for well-done. Remove from oven and tent with foil.
Combine the garlic, shallot, parsley, and flaxseed oil in a small food processor and grind till well combined. Snip the string from the beef. Slice and drizzle with sauce. Serve over kale leaves.
The sweet aroma of stewing meat, mixed with the freshest ingredients, will have your mouth watering for more. Go ahead and indulge. This recipe is Paleo-perfect for warming up a cold winter’s night. SERVES 4
4 tablespoons extra virgin olive oil
2 pounds chuck steak, cut into cubes
1 medium yellow onion, chopped
2 garlic cloves, crushed
4 large carrots, peeled and cut into 1-inch pieces
4 celery stalks, cut into 1-inch pieces
1 small butternut squash, peeled, seeded, and cut
into 1-inch cubes
2 cups Chicken Broth (page 193)
1 bay leaf
1 sprig fresh rosemary
1 teaspoon dried oregano
Freshly ground black pepper, to taste
Heat 2 tablespoons of the oil in a cast iron skillet over medium flame. Add meat to skillet and brown evenly on all sides, for approximately twelve minutes. Remove from skillet.
Add the remaining 2 tablespoons of oil, onion, and garlic to pan. Sauté for five minutes. Toss in carrots, celery, and squash and sauté for five additional minutes.
Return beef to skillet. Pour in broth. Bring to a boil, then cover and reduce heat to low. Add bay leaf, rosemary, and oregano. Cover and simmer for thirty minutes. Sprinkle with black pepper.
Have a fiesta today and celebrate the spicy traditions of Mexico. This dish will have you dreaming of the sizzling beaches of Cancun. SERVES 4
1 jalapeño pepper
1 teaspoon ground cumin
2 tablespoons minced fresh cilantro
1 tablespoon freshly squeezed lime juice
2 tablespoons extra virgin olive oil
2 pounds flank steak, pounded thin with meat
tenderizer tool
Combine pepper, cumin, cilantro, lime juice, and oil in a small container. Put steak in a large flat dish and pour mixture evenly over top. Marinate in refrigerator for at least two hours.
Preheat oven to broil or ignite the grill. Broil or grill for ten minutes, turning at the halfway point. Remove from heat and tent with foil for five minutes.
We have grown to love the spicy flavors in south-of-the-border foods. This tasty recipe is in keeping with tradition while using only Paleo-approved ingredients. Olé! SERVES 4
1 tablespoon extra virgin olive oil
1 small yellow onion, diced
1 cup diced button mushrooms
1 cup chayote squash, diced (if unavailable, use
zucchini or yellow squash)
1 pound lean ground beef
1 tablespoon freshly ground flaxseed meal
1 teaspoon chili powder
2 scallions, chopped
½ teaspoon freshly ground pepper
8 fresh banana leaves, soaked in water for one hour
Cut each banana leaf into an 8 × 10-inch square and a 12-inch strip.
Heat oil in a skillet over medium flame. Add onion and sauté for five minutes. Toss in mushrooms and squash. Continue to sauté for five minutes. Add beef, stirring for five minutes or until thoroughly browned. Remove from heat.
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