The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (24 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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Blend until the mayonnaise is thick. Scrape mayonnaise into a snap-lock plastic container and refrigerate. The mayonnaise should keep for five to seven days.
MAKES 1 CUP
1 cup Omega 3 Mayonnaise (see recipe above)
1 teaspoon dried dill
½ teaspoon garlic powder
Freshly ground black pepper, to taste
Mix all ingredients together. It is better if refrigerated for one hour before serving, but this step is not necessary. Makes a great dip for raw veggies or for use as a salad dressing.
MAKES 1¼ CUPS
1 cup Omega 3 Mayonnaise (see recipe above)
¼ cup finely chopped red onion
1 tablespoon freshly squeezed lemon juice
½ teaspoon dried dill
¼ teaspoon paprika
Pinch of garlic powder
Mix all ingredients together. Chill prior to serving.
MAKES ABOUT 2 CUPS
3½ pounds tomatoes, sliced
2 medium onions, sliced
1 very small garlic clove
½ bay leaf
½ red bell pepper
¼ cup unsweetened fruit juice (white grape, pear, or apple)
1 teaspoon whole allspice
1 teaspoon whole cloves
1 teaspoon whole mace
1 teaspoon celery seeds
1 teaspoon black peppercorns
1 ½-inch cinnamon stick
½ cup freshly squeezed lemon juice
Pinch of cayenne pepper
Boil tomatoes, onions, garlic, bay leaf, and red pepper until soft. Add fruit juice. Mix allspice, cloves, mace, celery seeds, peppercorns, and cinnamon in a small cloth spice bag and add to mixture. Bring to a boil quickly, stirring frequently until the mixture reduces to half the quantity. Remove spice bag. Add lemon juice and cayenne pepper. Continue boiling for ten minutes more.
Bottle catsup in clean jars, leaving ¾ inch of space at the top of each jar for expansion. Seal and freeze immediately. Always refrigerate the container that is currently in use.
Source:
Ray Audette,
Neanderthin: A Caveman’s Guide to Nutrition
(New York: St. Martin’s Press, 1999).
Ray Audette,
Neanderthin: A Caveman’s Guide to Nutrition
(New York: St. Martin’s Press, 1999).
MAKES 5 CUPS
3 tablespoons dry mustard
1 garlic clove, minced
1 tablespoon freshly ground black pepper
1 teaspoon cayenne pepper
1 teaspoon paprika
1 cup Burgundy wine
1 cup pureed fresh tomatoes
2 cups flaxseed oil
1 cup freshly squeezed lemon juice
Combine all ingredients in a blender. Pour into a cruet and shake well before each use.
MAKES 1½ CUPS
1 cup fresh tomatoes
½ cup flaxseed oil
½ cup freshly squeezed lemon juice
3 tablespoons freshly squeezed orange juice
1 teaspoon paprika
1 small scallion, coarsely chopped, or 1 teaspoon
onion powder
1 teaspoon horseradish powder (optional)
1 garlic clove (optional)
Put all ingredients in a blender and blend until smooth.
MAKES 1½ CUPS
1/3 cup fresh tomatoes
½ cup flaxseed oil
1/3 cup lemon juice
1 garlic clove
1 onion, chopped
Put all ingredients into a blender and blend until smooth.
MAKES ABOUT 1½ CUPS
2 teaspoons olive oil
¼ cup minced onion
1 tablespoon minced jalapeño pepper
¼ cup Ray’s Catsup (page 198)
1 tablespoon honey
¼ teaspoon dry mustard
¼ teaspoon cayenne pepper
2 cups fresh or frozen raspberries
Heat oil in a cast iron skillet and sauté onion and jalapeño pepper for about ten minutes. Add catsup, honey, mustard, and cayenne and heat until mixture simmers. Add raspberries and simmer for an additional ten minutes.
Remove from heat and let cool. Pour into a blender and blend until smooth.
12
Paleo Beverages and Desserts
If we followed in the footsteps of our Stone Age ancestors,
Paleo beverages would be pretty boring—that is, unless you want to drink nothing but water for the rest of your life. Fortunately for us, we have the technical means to produce beverages that are not only healthy but also pleasing to our palates. Smoothies, particularly if mixed with a protein such as egg white, are wholesome, restore muscle glycogen, and promote muscle building. Freshly juiced fruits and veggies yield a nutritious beverage rich in vitamins, minerals, and photochemicals.
Paleo beverages would be pretty boring—that is, unless you want to drink nothing but water for the rest of your life. Fortunately for us, we have the technical means to produce beverages that are not only healthy but also pleasing to our palates. Smoothies, particularly if mixed with a protein such as egg white, are wholesome, restore muscle glycogen, and promote muscle building. Freshly juiced fruits and veggies yield a nutritious beverage rich in vitamins, minerals, and photochemicals.
However, if you are overweight or have metabolic syndrome symptoms (high blood pressure, abnormal blood lipids, type 2 diabetes, or heart disease), restrict or eliminate all fruit and vegetable juices. For those in good health, remember the 85-15 rule, which allows you a glass of wine or two with your dinner. When in doubt about beverages, drink water.
The ground rules for modern-day Paleo desserts are simple: no refined sugars, grains, or honey. Focus on fresh fruits, dried fruits, nuts, spices, herbs, fruit purees, and even veggies. For instance, shredded carrots make a great topping for a bowl of cubed apples and raisins. Paleo desserts should share the style of the rest of the meal: they should be simple, nutritious, visually appealing, and appetizing, like virtually all of the recipes we have presented in this book. Paleo desserts may be served anytime and don’t necessarily need to be included at the end of a meal. We enjoy nibbling on fresh succulent grapes right along with our main course.
If desserts are to balance the rest of the meal, they need distinct flavors and personalities of their own. Spices and extracts that can enhance fresh fruits include almond extract, allspice, anise, caraway seeds, cardamom, cinnamon, cloves, ginger, lemon extract, mace, mint, nutmeg, orange extract, rum extract, and vanilla extract. Draw on your imagination but be cautious, as excessive use of spices and extracts may leave a muddled flavor in your dessert. Ideally, a fruit dessert should emphasize only a few spices and flavors. For example, fresh strawberries cut lengthwise taste heavenly with cinnamon and vanilla extract. Some of the stronger and earthier Paleo dessert flavors include anise, clove, cinnamon, and walnuts.
Desserts should be cooling to the palate. Sorbets and tropical fruit flavors are perfect, but the ingredients are not available year-round. In wintertime, hearty and comforting desserts such as rhubarb, baked apples, or nut-stuffed dates may appeal to you. On a chilly night, they will satisfy your sweet tooth without sacrificing your health.
Sticky, sugary-sweet desserts may give your taste buds a temporary blitz, but they eventually will let you down as your blood sugar level plummets. In contrast, Paleo desserts will leave you satisfied but not full. You will sleep soundly and wake up rested and ready for your next Paleo meal, knowing that your dessert was as good for your body as it was for your palate.
BEVERAGES
For Paleo Dieters, a smoothie is a nutritious and delicious meal that is quick and easy to prepare. Endurance athletes find this easily digestible, energy-packed drink a great preworkout option. The use of brewed herbal tea offers the added benefit of antioxidants without sacrificing taste. Double the recipe to serve two, or take the second serving with you for a midday snack.
SMOOTHIE STARTER
Begin your smoothie with this nutritious base, followed by one of our vitamin-packed additions. Use your imagination and personal favorites to make your own fabulous creations. Many Paleo Dieters find this the perfect way to rise and shine each day.
8 ounces brewed, chilled herbal tea of your choice
1 scoop plain egg white protein powder
1 tablespoon freshly ground flaxseed
1 tablespoon almond or walnut butter
½ cup crushed ice
Puree all ingredients in a blender on high speed for two minutes. Use as a base and add the ingredients from any of the following recipes. Blend well and enjoy!
BANANA BLAST
1 large banana
½ teaspoon nutmeg
COCOBERRY DREAM
1 tablespoon coconut oil
½ cup fresh or frozen blueberries
½ cup hulled fresh strawberries
½ cup fresh blackberries
MELON MANIA
½ cup cubed fresh honeydew melon
½ cup cubed fresh cantaloupe
½ teaspoon cinnamon
PEACHY KEEN
½ cup fresh peaches and/or nectarines
½ cup apricots
1 teaspoon cinnamon
1 teaspoon nutmeg
LUAU AT SUNRISE
1 cup cubed fresh pineapple
½ cup fresh orange slices
1 banana
1 tablespoon coconut oil
PUMPKIN PLEASER
Use fresh brewed, chilled, black tea in your Smoothie Starter for this holiday favorite.
¾ cup Pumpkin Puree (page 195)
¼ teaspoon nutmeg
¼ teaspoon cinnamon
This kid-friendly version of the tropical classic goes perfectly with fajitas and guacamole. SERVES 2
1 cup water
1 tablespoon unrefined coconut oil at room temperature
1 cup fresh coconut milk
12 ounces frozen pineapple cubes
Pineapple wedges
Combine water, coconut oil, and coconut milk in a blender. Puree until smooth. Add pineapple cubes and puree until thoroughly combined.
Pour into chilled glasses and garnish with pineapple wedges.
This is a refreshing choice on a hot summer day. Skip the ultra-sweet, corn-syrupy taste of a premade mix and use this light and healthy option instead. Our friends at CrossFit occasionally liven this concoction up with a shot or two of good tequila. SERVES 2
1 cup water
1 cup frozen mango cubes
2 tablespoons freshly squeezed lime juice
Lime wedges
Combine water and mango cubes in blender and puree until smooth. Add lime juice and puree again. Pour into chilled glasses. Garnish with lime wedges.
This recipe is inspired by health spas, where a variety of fruit-infused waters is served. Try it with “flat” water in lieu of sparkling to make it even more creative. SERVES 2
2 cups natural sparkling mineral water
½ orange, sliced into rounds
½ lemon, sliced into rounds
1 small kiwi, sliced into rounds
4 mint leaves
Combine water with fruit slices in a glass pitcher. Shred two mint leaves and mix with water and fruit. Place in refrigerator one hour before serving.
Pour into glasses and garnish with remaining mint leaves.
DESSERTS
Missing that old-fashioned apple pie? The craving stops here. Enjoy the sweetness of this traditional Thanksgiving treat, while the mouthwatering aromas fill your kitchen. You won’t miss the heavy, gluteny crust and the butter. SERVES 4
2 tablespoons raisins
2 tablespoons chopped raw walnuts
1 teaspoon ground cinnamon
4 small Golden Delicious, Pippin, or Granny Smith apples,
peeled and cored
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