The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (19 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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We often get into ruts and think that salads can be made only of greens and fresh veggies. Nothing could be further from the truth. The creative aspect of the Paleo Diet cuisine is the incredible diversity of delicious ingredients that can be incorporated into almost any salad. Feel free to add meat, fish, shellfish, and fruit to your salads, but keep in mind that the more ingredients you consider, the more complicated things can get. Using what is in season makes it easier to narrow the possibilities. Don’t be tempted to unload your veggie drawer and throw its limp celery and dilapidated carrots into the mix. Always try to get the freshest ingredients possible. One trick is to wash your veggies as soon as you get them home, then store them in closed plastic bags in the fridge.
The salad, which has been around at least since Roman times, continues to change its character, forever finding new ways to be reinvented with adaptable mixes of loosely related elements, not necessarily vegetables, unified by a dressing. As you become creative with Paleo salads, try to put together ingredients that are not only pleasing to the palate but also attractive to the eye.
Texture can make or break a salad. Try to incorporate tasty pearls that add flavor, color, and texture into the mix. For example, blanched asparagus spears sliced into tiny rounds and added to a bowl of shredded romaine lettuce, with chopped tarragon and a little arugula for spiciness, make a great starting point for an appetizing and eye-catching salad.
Salads may be served at any point during a meal, and they can perform numerous functions, including:
• Appetizer salads, to stimulate the palate as the first course of the meal
• Side salads, to accompany the entrée
• Entrée salads, served as the main dish and usually containing meat or seafood
• Palate-cleansing salads, after the main course (this is the way salads are usually served in Europe)
• Dessert salads, usually made with fresh and dried fruit
However you eat a healthy salad, it’s all good. Paleo salads can serve as small tasty items before a meal, or they can serve as filling meals on their own, especially with added nuts, seeds, and omega 3-enriched eggs. Do yourself a favor and try to eat a Paleo salad every day!
Serve this salad alongside any Paleo dish. Your friends and family will enjoy the sweet, savory, and nutty combination of flavors. SERVES 4
4 cups fresh arugula
1 tablespoon extra virgin olive oil
1 tablespoon cold-pressed flaxseed oil
½ teaspoon dried dill
½ teaspoon freshly squeezed lemon juice
1 large avocado, cut into 8 slices
1 pint fresh raspberries
2 tablespoons chopped raw walnuts
Combine arugula, oils, dill, and lemon juice in a medium bowl and toss to mix thoroughly. Place equal portions on four plates.
Top with avocado slices and raspberries. Scatter with walnuts.
French countryside cooking is usually hearty and flavorful. You’ll often find a main dish paired with a simple fresh salad. Using local greens allows you to experience lettuce leaves and herbs that are delicate and mild. SERVES 4
2 small heads Bibb or butter lettuce, torn
1 tablespoon minced fresh parsley
1 tablespoon minced fresh oregano
1 teaspoon crushed mustard seed
1 teaspoon freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1 tablespoon walnut oil
Freshly ground pepper, to taste
Place lettuce in large salad bowl. Combine parsley, oregano, mustard, lemon juice, and oils in a small jar. Shake well.
Toss with lettuce and sprinkle with freshly ground pepper.
This light, easy-to-make summer salad is a variation of the traditional mozzarella version. Using fresh, in-season, local heirloom tomatoes and basil makes up for any flavors one might miss. Choose your tomatoes based on their smell. A tomato that imparts a lovely garden scent is sure to taste the best. SERVES 4
1 large red heirloom tomato, cut into ¼-inch slices
1 large yellow or green heirloom tomato, cut into
¼-inch slices
2 tablespoons extra virgin olive oil
4 large fresh basil leaves, coarsely chopped
1 small red onion, thinly sliced
Freshly ground black pepper, to taste
Arrange tomato slices on a platter, drizzle with olive oil, and scatter with basil. Cover with onion slices. Add freshly ground black pepper.
NOTE: This is one recipe in which making extra is not advised. Refrigerating cut tomatoes tends to leave them mushy and unappealing.
You’ll love the tasty combination of flavors, and this salad will become a frequent flyer on your lunch or dinner table. SERVES 4
4 4-ounce tuna steaks
2 tablespoons chopped fresh rosemary
1 garlic clove, crushed
2 tablespoons red wine
2 tablespoons extra virgin olive oil
4 cups mâche (lamb’s lettuce)
2 hard-boiled eggs, quartered
8 cherry tomatoes
Freshly ground pepper, to taste
Place tuna in an oiled glass baking dish. Combine rosemary, garlic, red wine, and 1 tablespoon of the olive oil in a jar and shake well. Pour over tuna. Cover and refrigerate for thirty minutes.
Preheat oven to broil. Remove tuna from refrigerator. Broil for twenty minutes, turning at the halfway point. Remove from oven and set aside to cool for ten minutes.
Combine lettuce and the remaining tablespoon of olive oil in a large bowl and toss well. Arrange lettuce with eggs and cherry tomatoes. Layer with tuna steaks and season with freshly ground black pepper.
Everyone loves a fresh Caesar salad. The omega 3s in this recipe combined with the freshest of ingredients make an ideal dish that will quickly become a regular part of your Paleo meals. SERVES 4
4 6-ounce salmon fillets, skin on
2 tablespoons extra virgin olive oil
2 heads romaine lettuce, chopped
¼ small red onion, diced
2 tablespoons cold-pressed flaxseed oil
1 garlic clove, crushed
1 teaspoon crushed mustard seed
1 tablespoon freshly squeezed lemon juice
Freshly ground black pepper, to taste
Preheat oven to broil. Brush flesh side of salmon fillet with 1 tablespoon of the olive oil. Place in baking pan flesh side down. Brush skin with the remaining tablespoon of olive oil. Broil for fifteen minutes. Remove from oven and set aside.
In a large bowl, mix together lettuce and onion. Combine flaxseed oil, garlic, mustard seed, and lemon juice in a small jar and shake well. Toss with lettuce and onion. Serve topped with salmon fillet and season with freshly ground pepper.
Making beets a regular ingredient in your Paleo meals will help to keep your vitamin and mineral levels at their peak. This tasty and versatile veggie is power-packed with iron, potassium, and magnesium. SERVES 4
4 small Roasty Toasty Beets (page 178)
1 large navel orange, peeled, with each segment
cut in half
2 tablespoons chopped roasted filberts (hazelnuts)
¼ teaspoon ground allspice
1 tablespoon freshly squeezed orange juice
2 tablespoons extra virgin olive oil
1 large avocado, cut into 8 slices
In a medium bowl, combine beets, orange, and filberts. In a small bowl, mix allspice, orange juice, and olive oil.
Top salad with avocado slices and drizzle with dressing.
Shellfish makes a scrumptious addition to any Paleo salad. The fresh and flavorful ingredients in this recipe will keep your heart healthy and your brain sharp. SERVES 4
4 6-ounce crab legs
1 tablespoon extra virgin olive oil
1 tablespoon cold-pressed flaxseed oil
2 scallions, chopped
1 tablespoon chopped red onion
1 small apple, peeled, cored, and diced
1 teaspoon freshly squeezed lemon juice
1 tablespoon chopped fresh chives
Fill a large pot with water and bring to a boil. Place crab legs in pot and boil for five to seven minutes. Remove from water and cool for five minutes.
Break shell and remove crabmeat. Chop into small pieces and place in medium salad bowl. Toss with oils, scallions, onion, and apple. Drizzle with lemon juice and sprinkle with chives.
A vitamin- and mineral-packed treat awaits you in this delicious salad. Commonly used in the diets of people living south of the border, the cactus is quickly being recognized for its unique flavor and health benefits. SERVES 4
1 16-ounce jar sliced cactus, thoroughly rinsed to remove
excess sodium
1 large tomato, chopped
½ small red onion, diced
¼ cup chopped fresh cilantro
1 tablespoon extra virgin olive oil
1 tablespoon cold-pressed flaxseed oil
1 tablespoon freshly squeezed lime juice
Place cactus strips, tomato, and red onion in a large bowl. Combine cilantro, oils, and lime juice in a small jar and shake well. Pour over cactus and toss to thoroughly coat all ingredients. Refrigerate for thirty minutes.
Juicy tomato, crunchy cucumber, zesty lemon, and a sprinkle of oregano make for a Paleo-friendly Greek salad. You’ll find this salad to be a refreshing way to start your meal. SERVES 4
2 large red beefsteak tomatoes, diced
1 large cucumber, peeled and coarsely chopped
1 large green bell pepper, chopped
2 tablespoons minced fresh oregano
1 tablespoon freshly squeezed lemon juice
3 tablespoons extra virgin olive oil
Freshly ground black pepper, to taste
Combine tomatoes, cucumber, bell pepper, and oregano in a large bowl. Drizzle with lemon juice and oil. Toss to combine. Sprinkle with freshly ground black pepper.
Paleo Dieters know that adding some meat to any green salad transforms it into a vitamin- and protein-packed feast. This salad can be considered a meal in itself. SERVES 4
4 4-ounce chicken cutlets
2 tablespoons extra virgin olive oil
1 teaspoon dried thyme
1 teaspoon dried basil
4 cups mesclun lettuce
½ cup diced cherry tomatoes
2 tablespoons cold-pressed flaxseed oil
1 tablespoon freshly squeezed lemon juice
½ small red onion, very thinly sliced
2 tablespoons pumpkin seeds, toasted
Freshly ground black pepper, to taste
Preheat oven to broil. Brush cutlets with olive oil and sprinkle with thyme and basil.
Place cutlets on wire rack and cook for twenty minutes, turning at the halfway point. Remove from oven and cool for five minutes. Cut chicken into strips and set aside.
Combine lettuce and tomatoes in a large bowl. Pour flaxseed oil and lemon juice into a small jar and shake well. Toss with lettuce and tomatoes. Arrange with onion, pumpkin seeds, and chicken strips. Season with pepper.
Inspired by a similar salad featuring candied nuts and chèvre, this lighter Paleo version will please your taste buds. The sweetness of the pear plays a delicious counterpart to the kick of the cayenne. SERVES 4
4 cups mâche (lamb’s lettuce)
2 tablespoons extra virgin olive oil
1 large pear, cored and thinly sliced
2 ounces pecans, roasted and halved
Cayenne pepper, to taste
Combine lettuce and oil in a large bowl. Place equal portions on four plates. Toss in pear slices and pecans. Season with cayenne pepper.
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