The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (23 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 olive oil in a cast iron skillet over medium flame. Add onion and sauté for five minutes. Mix in garlic and cook for one minute. Stir in tomatoes and wine and continue cooking for five minutes.
Add oregano, basil, and bay leaf. Cover and reduce heat to low. Simmer for twenty minutes.
This delicious dip is flavorful and packed with omega 3 to keep your mind and body sharp. Try it with your favorite fresh veggies or as a spread for a Paleo wrap. MAKES ½ CUP
½ cup raw walnuts
1 tablespoon flaxseed oil
1 tablespoon walnut oil
1 tablespoon finely chopped fresh cilantro
1 tablespoon freshly squeezed lemon juice
1 tablespoon freshly squeezed lime juice
½ medium avocado, pit reserved
1 tablespoon freshly ground flaxseed (flax meal)
Combine walnuts, flaxseed oil, walnut oil, cilantro, and lemon and lime juices in a food processor. Puree until smooth. Add avocado and puree until well blended.
Transfer mixture from food processor to serving bowl. Stir in flax meal. Place avocado pit in the center to delay browning.
Because of its versatility, salsa is one of our favorite ways to liven up any Paleo dish. If you prefer your salsa on the chunky side, leave the food processor behind and mix it up in a bowl. Either way, you’ll love this flavorful treat. MAKES 1 CUP
2 tablespoons freshly squeezed lime juice
2 tablespoons diced red onion
2 tablespoons minced fresh cilantro
1 garlic clove, minced
2 medium tomatoes, diced
1 teaspoon red chili pepper flakes
Combine lime juice, red onion, cilantro, and garlic in a food processor. Process until well blended.
Add the tomatoes and red chili pepper flakes and puree for two minutes. Chill for one hour before serving.
This fresh summertime recipe offers a twist on a classic favorite. The sweetness of the peach contrasts nicely with the zing of the onion and the pop of the red chili pepper flakes. This salsa works equally well as a dip for fresh veggies or a topping for grilled fish. MAKES 1 CUP
2 fresh peaches, washed and coarsely chopped
1 tablespoon freshly squeezed lime juice
2 tablespoons diced red onion
1 tablespoon minced fresh cilantro
1-2 teaspoons red chili pepper flakes
Place peaches in medium bowl. Add lime juice and stir. Toss in onion and cilantro.
Combine with 1 teaspoon red chili pepper flakes; if a spicier taste is desired, add 1 additional teaspoon. Refrigerate for one hour before serving.
Here is a sauce or a dip that will make any vegetable or protein more exciting. While different regions of Italy have their own traditional pesto recipes, the one common thread is often the inclusion of Parmesan or Asiago cheese. We’ve mixed it up to make this recipe Paleo perfect. MAKES ½ CUP
1 cup loosely packed basil leaves, stems removed
and discarded
2 tablespoons extra virgin olive oil
1 tablespoon flaxseed oil
1 tablespoon walnut oil
1 tablespoon freshly squeezed lemon juice
2 garlic cloves
Freshly ground black pepper, to taste.
Combine basil leaves, oils, lemon juice, and garlic in a food processor. Blend until thoroughly combined. Add freshly ground black pepper.
This universal favorite is a must for any Paleo dieter’s repertoire. Guacamole goes well on top of omelets, salads, or soups or as a delicious veggie dip. Save the avocado pit to place in the middle of the dip as a preventive measure against browning. MAKES 2 CUPS
2 whole avocados
¼ cup chopped tomato
2 tablespoons chopped fresh cilantro
2 tablespoons minced red onion
1 tablespoon freshly squeezed lime juice
Cayenne pepper
Cut avocados in half and remove pits. Scoop out avocado flesh and place in medium bowl. Mash well with a fork until all large chunks are broken up. Add tomato, cilantro, onion, and lime juice. Mix well.
Transfer mixture to a serving bowl and place avocado pit in the center. Dust with cayenne pepper to taste.
Who doesn’t enjoy a side of cranberry sauce to celebrate the holidays? This Paleo version will satisfy your festive appetite with all the benefits that this seasonal fruit has to offer. MAKES 1½ CUPS
8 ounces fresh, whole cranberries
1 tablespoon orange zest
2 tablespoons freshly squeezed orange juice
1 tablespoon toasted, slivered almonds
(optional)
Combine cranberries with 1 cup of water in a saucepan. Bring to a boil. Reduce heat to medium and continue cooking until cranberries start to pop. Cover pot to prevent splattering and continue cooking, for a total of fifteen minutes.
Remove from heat and stir in orange zest, orange juice, and almonds. Cool for thirty minutes. Refrigerate for at least one hour before serving.
Use this starter recipe to create a variety of flavorful dressings. Let your personal taste preferences be your guide when adding herbs and spices for your signature Paleo dressing. MAKES ½ CUP
5 tablespoons plus 1 teaspoon avocado, walnut, flaxseed,
or olive oil
2 tablespoons plus 2 teaspoons freshly squeezed lemon,
lime, or orange juice
Freshly ground black pepper, to taste.
Combine all ingredients in a food processor and blend thoroughly. Use as is, or add herbs and spices as desired.
Traditional aioli calls for garlic, olive oil, and raw egg. While eating a raw egg can be done safely, preparing this basic sauce without it is easier, risk-free, and delicious. Serve as a topping for steamed veggies, as a base for soups, or as a marinade for meat. MAKES ½ CUP
4 large garlic bulbs
4 teaspoons extra virgin olive oil
Preheat oven to 400 degrees. Remove the outer layer of garlic skin from the bulbs. Cut off the very top of each bulb and discard. Place bulbs on a 6 × 6-inch piece of aluminum foil. Lift each corner of the foil to create a basket shape. Drizzle 1 teaspoon olive oil on each bulb. Fold the edges together, sealing the basket.
Cook for forty-five minutes. Remove from oven, discard foil, and let cool for five minutes. Using your fingers, press garlic cloves to extract pulp. Discard skins. Place pulp in food processor and puree until smooth.
Chicken broth is easy enough to find in a grocery store, but making your own is simple and efficient and guarantees that you’re getting pure Paleo. MAKES 2 QUARTS
1 stewing chicken, 4-5 pounds
2 celery stalks, chopped
2 large carrots, chopped
1 small yellow onion, chopped
1 bay leaf
Place chicken in a 3-quart stockpot with enough water to cover. Add celery, carrots, onion, and bay leaf. Heat on stove over high flame and bring to a boil. Reduce heat to low.
Cover pot and simmer for two to three hours, stirring occasionally. Remove from heat and skim off the foam that has risen to the top of the water.
Drain broth through a colander and into a large container. When chicken is cool enough to handle, remove meat from bones and use in your favorite Paleo recipe or as a simple snack. Broth may be used in sauces, stews, soups, or frozen for future use.
Do you miss hummus as a dip for fresh veggies? Here’s an alternative that you can enjoy without having to stray from the realm of Paleo living. The garlic and the eggplant can be broiled at the same time. Just be sure to keep track of the difference in cooking times. MAKES 2 CUPS
1 small garlic bulb
3 tablespoons extra virgin olive oil
1 large eggplant
½ teaspoon freshly squeezed lemon juice
Preheat oven to broil. Place garlic bulb in the center of a 4 × 4- inch piece of foil. Drizzle with 1 tablespoon of the oil. Fold edges over top of bulb to create a seal.
Place in oven and broil for forty minutes. Cut off top and bottom of eggplant and discard. Slice eggplant lengthwise into four equal pieces. Brush both sides of the pieces with the remaining 2 tablespoons of olive oil. Place in oven on wire rack next to garlic. Broil for thirty-two minutes and turn every eight minutes. Eggplant flesh should be soft and browned.
Remove eggplant from oven and let sit until cool enough to handle. Remove garlic from oven and set aside. When cool, remove skin from eggplant and discard. Place flesh in a food processor. Press garlic from bulb, discarding skin. Add garlic pulp to food processor. Puree briefly until smooth. Add lemon juice and puree again for fifteen seconds. Place in serving bowl and serve warm or cold.
Whipping fruit into a puree is an easy, tasty way to create a snack that can be eaten as is, mixed with protein powder for a preworkout snack, or topped with roasted nuts for a light dessert. Mix and match your favorite fruits for an endless variety. SERVES 4
½ small pineapple, rind removed and cut into chunks
2 medium peaches, peeled and coarsely chopped
Place both fruits in a food processor and puree until smooth.
This recipe calls for only one ingredient and can be used to create smoothies or as an addition to soups. The trick is in knowing how to prepare the pumpkin before it is pureed. SERVES 2 OR 3
1 small pumpkin
Preheat oven to 400 degrees. Cut pumpkin in half and remove seeds. Place in baking dish cut side down and add 1 inch of water. Bake for forty-five minutes. Pumpkin is done when skin is easily pierced with a fork.
Remove from oven and let cool. Scoop out flesh and place in food processor. Puree until smooth.
This famous twosome is always a hit. Choosing a banana that’s not too ripe is the trick to keeping this variation from being too starchy and sweet. SERVES 4
2 bananas, ripe but not spotty
1 cup hulled strawberries
Combine fruits in a food processor and puree until smooth. Chill for thirty minutes.
SOME ORIGINAL PALEO DIET FAVORITES
These much-loved condiment, sauce, and salad dressing recipes from my first book, along with their brand-new counterparts in this chapter, can become delicious flavor-enhancing treats as you become more acquainted with Paleo cuisine. You may not think of mayonnaise, catsup, vegetable dip, or tartar sauce as very Paleo, but these time-tested scrumptious versions of the originals are indeed pure Paleo. Such beloved condiments and dressings will help you make the transition to the Paleo Diet and may serve as a starting point to create your own savory Paleo recipes and meals.
MAKES 1 CUP
1 egg
1 tablespoon freshly squeezed lemon juice
¼ teaspoon dry mustard
½ cup olive oil
½ cup flaxseed oil
Put egg, lemon juice, and mustard in a blender and blend for three to five seconds. Continue blending as you slowly add oils.
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