The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (25 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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Preheat oven to 375 degrees. Combine raisins, walnuts, and cinnamon in a small bowl and mix thoroughly.
Evenly divide the raisin mixture into four portions and stuff into hollows of apples. Place upright in glass or ceramic baking dish and add 1 inch of water. Bake for thirty to forty minutes. Apples are done when soft and easily pierced with a fork. Cool for five minutes before serving.
Reinvent this recipe each time it’s made by choosing different types of apples. Opt for Granny Smith if something tart is desired or a Golden Delicious for something on the sweet and mellow side. Adding a splash of lemon juice to the sliced apples will prevent browning. SERVES 4
2 large apples of any variety, cored and sliced
2 tablespoons freshly squeezed lemon juice
¼ teaspoon clove powder
¼ teaspoon ground ginger
¼ teaspoon ground allspice
½ teaspoon ground cinnamon
Place apple slices in a medium bowl. Combine remaining ingredients in a small jar and pour over apple slices. Toss gently to ensure even coating.
Summertime in our neck of the woods means the strawberries are fresh and ripe for picking. For generations, this sweet fruit has been served laden with heavy sugars and creams. This tradition is now being kept alive with a Paleo version to honor the desserts made for us by our great-grandmothers. SERVES 4
2 cups sliced strawberries
½ teaspoon vanilla extract
½ cup fresh full-fat coconut milk
Place a copper bowl and a whisk in the freezer to chill for thirty minutes. Place strawberries in a medium bowl and add vanilla. Stir gently to mix. Cover and refrigerate for thirty minutes.
Pour coconut milk into copper bowl and whisk until mixture thickens slightly. Place berries in small bowls and top with coconut crème.
Lorrie’s mother, Pat, prepared fresh peach dishes throughout the months of summer. She would have enjoyed this Paleo recipe, with all the flavorful ingredients to enhance the sweet tastes of this popular stone fruit. SERVES 4
3 large peaches, peeled, pitted, and coarsely chopped
½ teaspoon real almond extract
¼ teaspoon ground nutmeg
¼ teaspoon ground ginger
2 tablespoons slivered almonds, toasted
Place peaches, almond extract, nutmeg, and ginger in a food processor and puree until smooth.
Pour into a glass baking dish, cover with foil, and place in freezer for three hours. Every thirty minutes, use a fork to scrape and loosen the puree. Top with slivered almonds.
Berry lovers will find this recipe to be the perfect satisfying ending to a Paleo meal. The unusual pairing of fruits makes for a surprisingly delicious combination. SERVES 4
½ cup Bing or Rainier cherries, pitted and chopped
½ cup blueberries
½ cup golden raspberries
½ cup blackberries
1 teaspoon vanilla extract
½ teaspoon clove powder
½ teaspoon ground cinnamon
1 tablespoon chopped fresh mint leaves, plus 4 leaves
for garnish
Combine cherries and berries in a medium bowl. Add vanilla, clove, cinnamon, and chopped mint and gently toss. Chill for thirty minutes. Garnish with mint leaves just before serving.
Sweet and simple, this dish takes only minutes to create and goes well paired with any Paleo meal. This vitamin- and potassium-loaded dessert will keep you healthy while satisfying your sweet tooth. SERVES 4
1 large yam, cubed
2 large plantains, cubed
¼ cup freshly squeezed orange juice
4 tablespoons natural flaked coconut
Preheat oven to 400 degrees. Combine yam and plantain in rectangular baking dish. Pour in orange juice. Scatter with coconut. Cover and bake for thirty minutes.
Hawaiians know that the pineapple is the most abundant and versatile of the fruits found on the islands. Try this delicious grilled version with your favorite pork or poultry dish. The enhanced sweetness brought out by the grilling will surprise you. SERVES 4
2 tablespoons extra virgin olive oil
1 teaspoon freshly squeezed lime juice
¼ teaspoon ground cardamom
¼ teaspoon ground coriander
¼ teaspoon ground cinnamon
½ small pineapple, cut into 1-inch wedges
Turn grill to medium flame or preheat oven to broil. Combine oil, lime juice, and spices in a small jar and shake well. Brush over pineapple wedges to coat thoroughly. Grill or broil for twenty minutes, turning at halfway point.
We can’t resist the bold flavor of this sweet dessert. Top off your meal with this flavorful infusion of fruits, spices, and nuts and enjoy the abundance of nutritional benefits to keep you healthy. SERVES 4
2 large pears, peeled and sliced
2 small plums, halved
2 tablespoons brandy
½ teaspoon ground allspice
¼ teaspoon clove powder
4 tablespoons chopped walnuts
Preheat oven to 400 degrees. Combine pears and plums in a medium bowl. Mix together brandy, allspice, and clove. Pour over fruit and gently toss.
Divide into four ramekins. Cover and bake for twenty minutes. Change oven setting to broil. Scatter walnuts over fruit and brown for three minutes.
Surprising is the only way to describe this dessert. The ordinary banana quickly transforms itself when combined with these delicious ingredients. Enjoy with your family and friends for a potassium-packed flavor bonanza. SERVES 4
2 large, very ripe (spotty) bananas
1 teaspoon pure vanilla extract
¼ teaspoon ground ginger
¼ teaspoon ground allspice
4 tablespoons pecans, toasted and finely chopped
Freshly ground nutmeg, to taste
Cut bananas in half lengthwise. In a small jar, combine vanilla, ginger, and allspice and shake well. Brush over bananas.
Place bananas cut-side down on wax paper. Freeze for thirty minutes. Top each banana with 1 tablespoon of the pecans and season with nutmeg to taste.
13
The Paleo Diet Two-Week Meal Plan
In this chapter, we have created a two-week
meal plan to help you take the guesswork out of getting started. For Paleo veterans, it may give you some new ideas and twists for making the Paleo Diet even more delicious and user-friendly. For the newbies, what better way to make the transition to the Paleo Diet than by having a road map to guide you along your way?
meal plan to help you take the guesswork out of getting started. For Paleo veterans, it may give you some new ideas and twists for making the Paleo Diet even more delicious and user-friendly. For the newbies, what better way to make the transition to the Paleo Diet than by having a road map to guide you along your way?
The preparation time for most meals is twenty minutes or less, and for many, less than ten minutes. Follow these simple but delectable daily menus, and you will immediately notice positive changes in your energy level, mental outlook, and sleep patterns. After two weeks, you will be well on your way to becoming a dedicated Paleo Dieter.
Bon appetit
!
Bon appetit
!
The recipes marked with an asterisk can be found in this book.
| BREAKFAST | Wild Salmon Delight* |
| ½ grapefruit | |
| Herbal tea | |
| SNACK | Lean beef slices |
| 2 apricots | |
| LUNCH | Paleo Tilapia Tacos* |
| Mixed Herb Salad* | |
| Spa Water* | |
| SNACK | Apple slices |
| ¼ cup raw walnuts | |
| DINNER | Cream of Broccoli Soup* |
| Coconut-Cashew Chicken* | |
| Tomato and cucumber slices | |
| Pat’s Peach Granita Almondine* | |
| 1 glass white wine or mineral water |
| BREAKFAST | Banana Blast Smoothie* |
| Hard-boiled eggs | |
| SNACK | Apple with ¼ cup raw walnuts |
| LUNCH | Grilled salmon on a bed of spinach with mandarin orange slices and slivered almonds |
| Herbal tea | |
| SNACK | Sliced lean beef (flank steak) |
| ½ cup melon balls | |
| DINNER | Chicken Braised with Celery* |
| Mixed green salad, topped with blueberries and olive oil | |
| Kiwi slices | |
| Mineral water |
| BREAKFAST | So Cal Omelet* |
| ½ grapefruit | |
| Herbal tea | |
| SNACK | Steamed broccoli drizzled with olive oil and topped with shredded chicken (use last night’s leftovers) |
| LUNCH | Lean turkey breast on mâche, drizzled with flaxseed oil and lemon |
| Fresh pear slices | |
| Spa Water* | |
| SNACK | Mixed fresh berries |
| 2 chopped hard-boiled eggs | |
| DINNER | Paleo Tuna Niçoise* |
| 1 cup red or green grapes | |
| Baked Apples* | |
| Herbal tea |
| BREAKFAST | Shrimp Scramble* |
| Fresh mixed blueberries and raspberries | |
| Herbal tea | |
| SNACK | Cucumber, carrot, and apple, chopped and tossed in olive oil, lemon juice, and mint leaves |
| LUNCH | Cactus Salad* |
| Sliced mango | |
| Herbal tea | |
| SNACK | 2 Tropical Deviled Eggs* |
| DINNER | Caramelized Broccoli with Orange Zest* |
| Bison-Stuffed Bell Peppers* | |
| Signature Salad* | |
| ½ cup sliced strawberries | |
| 1 glass red wine or mineral water |
| BREAKFAST | Turkey Gobbler’s Omelet* |
| Tangerine segments | |
| Herbal tea | |
| SNACK | Apple with ¼ cup raw almonds |
| LUNCH | Mixed green salad with Salad Dressing Starter* |
| Sliced lean beef, topped with blueberries | |
| Steamed artichoke | |
| Herbal tea | |
| SNACK | Sliced bell peppers |
| ½ avocado, sliced and drizzled with lime and cilantro | |
| DINNER | Greek Salata à la Paleo* |
| Ike’s Moussaka* | |
| Marjorie’s Kona Grillers* | |
| Mango Margarita Mambo* | |
| 1 glass white wine or mineral water |
| BREAKFAST | Roast turkey breast drizzled with olive oil and basil |
| Sliced apples | |
| Herbal tea | |
| SNACK | Steamed broccoli sprinkled with freshly ground flaxseed |
| Navel orange | |
| LUNCH | Strawberry-Spinach Salad* |
| Carne Asada* | |
| ½ cup raspberries | |
| Spa Water* | |
| SNACK | Pear slices |
| ¼ cup raw pecans | |
| DINNER | Cedar-Plank Salmon* |
| Sandy Point Spinach Sauté* | |
| Tossed green salad | |
| Iced herbal tea |
| BREAKFAST | Melon Mania Smoothie* |
| Poached eggs | |
| SNACK | Shredded kale, tossed with lime juice, olive oil, and minced red onion and topped with chopped turkey breast |
| LUNCH | Salmon Caesar Salad* (use leftover salmon from last night) |
| Sliced tomatoes | |
| ½ cup fresh pineapple chunks | |
| Herbal tea | |
| SNACK | Grapes |
| ¼ cup raw walnuts | |
| DINNER | Spaghetti Squash Italiano* |
| Paleo Chicken Saltimbocca* | |
| ½ cup sliced peaches | |
| French Country Salad* | |
| Paleo Piña Colada* |
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