The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (26 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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| BREAKFAST | Eggciting Veggie Frittata* |
| Spiced Apples* | |
| Herbal tea | |
| SNACK | Sliced honeydew melon |
| Sliced turkey breast | |
| LUNCH | Grilled Chicken Salad* (use leftover chicken from last night) |
| ½ cup fresh blackberries | |
| Spa Water* | |
| SNACK | Chili-Lime Shrimp* |
| DINNER | Beef Tenderloin Roast* |
| Mikey’s Mâche Salad* | |
| Carb Lover’s Cauliflower* | |
| ½ cup watermelon chunks | |
| 1 glass red wine or mineral water |
| BREAKFAST | Spicy Breakfast Burrito* |
| Steamed broccoli | |
| Herbal tea | |
| SNACK | ½ cup blackberries and raspberries mixed with slivered almonds and tossed with fresh basil |
| LUNCH | Glenrock Steak Salad* |
| 1 fresh peach, sliced | |
| Spa Water* | |
| SNACK | Melon Blankets* |
| DINNER | Asparagus Starter* |
| Sweet and Savory Swordfish* | |
| Arugula-Avocado Salad* | |
| Sunchoke Sauté* | |
| ½ fresh pomegranate, or seasonal fruit | |
| Spa Water* |
| BREAKFAST | Fired-Up Steak and Eggs* |
| Fresh cucumber spears | |
| Water with fresh lemon | |
| SNACK | Veggie Virtuoso* |
| LUNCH | Cactus Salad* |
| Sliced mango | |
| Herbal tea | |
| SNACK | Asian pear |
| Raw walnuts | |
| DINNER | Grapes of Wrap* |
| Arugula Avocado Salad* | |
| Paleo Fajita Stir-Fry* | |
| Steamed asparagus spears | |
| 1 glass red wine or mineral water |
| BREAKFAST | Morning Rainbow* |
| Herbal tea | |
| SNACK | 1 fresh orange |
| 2 sticks Paleo Warrior’s Jerky* | |
| LUNCH | Leftover Paleo Fajita Stir-Fry* |
| ½ cup cantaloupe cubes | |
| Tossed green salad | |
| Herbal tea | |
| SNACK | Steamed zucchini, chopped and tossed with flaxseed oil and lemon juice |
| Grilled chicken breast | |
| DINNER | Grilled Snapper* |
| Nutty Beet Salad* | |
| Watermelon slices | |
| Steamed veggies | |
| Herbal tea |
| BREAKFAST | Fired-Up Steak and Eggs* |
| Fresh seasonal fruit | |
| Herbal tea | |
| SNACK | 1 fresh apple |
| ¼ cup Spicy Mixed Nuts* | |
| LUNCH | Sliced turkey breast |
| Spinach with sliced strawberries, drizzled with flaxseed oil | |
| Papaya spears | |
| Spa Water* | |
| SNACK | 2 Tropical Deviled Eggs* |
| DINNER | Gazpacho* |
| Asian Slaw* | |
| Paleo Spicy Tuna Rolls* | |
| Grapefruit wedges | |
| Mineral water with fresh lime |
| BREAKFAST | Morning Rainbow* |
| Melon slices | |
| Mineral water with fresh lemon | |
| SNACK | Beefed-Up Mini Wraps* |
| LUNCH | Paleo Tamales in Banana Leaves* |
| Steamed asparagus | |
| Orange slices | |
| Spa Water* | |
| SNACK | Peach slices |
| 10 raw macadamia nuts | |
| DINNER | Pecan-Stuffed Figs* |
| Perfect Pot Roast* | |
| Flax-Dusted Leafy Greens* | |
| Fresh seasonal fruit 1 glass red wine or mineral water |
| BREAKFAST | Cocoberry Dream Smoothie* |
| 2 poached eggs | |
| Herbal tea | |
| SNACK | Veggie Virtuoso* |
| LUNCH | Perfect Pot Roast* (use last night’s leftovers) |
| Mixed green salad with avocado slices | |
| Cherry-Berry Medley* | |
| Herbal tea | |
| SNACK | Sliced carrots and bell peppers, dipped in Holy Guacamole* |
| DINNER | Roasted Trussed Chicken* |
| Blasted Veggie Medley* | |
| Greek Salata à la Paleo* | |
| Lorraine’s Strawberries with Crème* | |
| 1 glass white wine or mineral water |
14
Treats and Meals for CrossFitters and Athletes
Anytime a new book, popular song, movie, or
scientific discovery is recognized on the world’s stage, the process has as much to do with the people who embrace the thought, creation, or idea as with the person or people who created it. Accordingly, I extend my gratitude and appreciation to all CrossFitters and athletes worldwide who have embraced the Paleo Diet as their nutritional plan for achieving maximal performance and optimal health and well-being. Your support and enthusiasm for humankind’s native diet has made “Paleo” a household word. Thank you!
scientific discovery is recognized on the world’s stage, the process has as much to do with the people who embrace the thought, creation, or idea as with the person or people who created it. Accordingly, I extend my gratitude and appreciation to all CrossFitters and athletes worldwide who have embraced the Paleo Diet as their nutritional plan for achieving maximal performance and optimal health and well-being. Your support and enthusiasm for humankind’s native diet has made “Paleo” a household word. Thank you!
For athletes and very active people, a few necessary tweaks are required to the Paleo Diet to help you maximize performance. Although Joe Friel and I have written extensively about these slight adjustments in my second book,
The Paleo Diet for Athletes
, I’ll emphasize some of the key points you need to keep in mind as you prepare your meals and snacks.
The Paleo Diet for Athletes
, I’ll emphasize some of the key points you need to keep in mind as you prepare your meals and snacks.
The basic rules of the game—lean meats, seafood, fresh fruits and veggies, nuts, and healthy oils—still apply. However, to fuel your muscles for long runs, swims, bicycle rides, and other hard workouts, you will need to eat concentrated carbohydrate sources to refuel muscle glycogen, particularly before and after workouts. Yams, sweet potatoes, bananas, dried fruit, fruit juices, very high sugar and high sugar fresh fruits (see chapter 1) are great sources of concentrated starches and sugars. Unlike refined grains, they are net alkaline-yielding, thereby preventing the loss of the amino acid glutamine from your bloodstream, which helps to preserve your muscle mass.
In the post-exercise period, besides consuming concentrated sugars and starches, make sure that you get plenty of lean protein. This is your best source of the three branched-chain amino acids (leucine, isoleucine, and valine) that directly stimulate muscle growth and regeneration. Listed on page 227 are the total branched-chain amino acid concentrations in 1,000-calorie servings of common foods.
| Food | Total Branched-Chain Amino Acids (Grams) |
|---|---|
| Dried egg white (84% protein) | 43.4 |
| Raw egg white | 43.0 |
| Whey protein (80% protein) | 35.4 |
| Lean meat | 33.6 |
| Soy protein (70% protein) | 32.9 |
| Hard-boiled egg | 13.3 |
| Milk | 12.1 |
| Beans | 11.9 |
| Fresh vegetables | 7.7 |
| Whole grains | 6.1 |
| Nuts and seeds | 4.6 |
| Starchy root vegetables | 1.7 |
| Fruits | 0.8 |
Obviously, I don’t recommend concentrated whey or soy proteins, milk, beans, or whole grains as sources of branched-chain amino acids, because these are non-Paleo foods that adversely affect your health and well-being. If you don’t have an allergy to eggs or an autoimmune disease, egg whites added to fresh fruit smoothies make ideal post-exercise drinks. These delicious drinks are concentrated sources of branched-chain amino acids, and the easily digestible, blended fruits rapidly restore your muscle glycogen. Check out Chris’s Famous Post-Ride Smoothie (page 231). It’s delicious as well as good for you.
Notice that small amounts of salt are included in a number of recipes in this chapter. Adding small quantities of salt to your meals and snacks is perfectly acceptable for hardworking athletes, who may lose excessive salt in their sweat.
A final note: I don’t recommend potatoes for anyone, athletes included, because they are not only high-glycemic-load foods but also concentrated sources of two saponins (alpha chaconine and alpha solanine) that compromise the intestinal barrier.
TREATS
For Paleo endurance athletes, the choices offered by marketed sports nutrition products leave a lot to be desired. Yams are an excellent alternative to help fuel the body for training and racing, and the addition of a pinch of salt helps to prepare for the electrolytes that will be lost through sweat. Easy, tasty, and without the saponins found in potato-derived french fries, these tasty treats will store quite well in the refrigerator and are a perfect choice for right before or after your endurance workout. SERVES 4
2 large yams
2 tablespoons extra virgin olive oil
1 tablespoon garlic powder
Salt and black pepper to taste
Cayenne pepper, to taste (optional)
Preheat oven to broil. Slice yams lengthwise into ½-inch strips. Toss with oil and garlic powder, coating evenly. Place on a rimmed baking sheet lined with parchment paper. Broil for twenty minutes and turn at the halfway point. Yams are done when easily pierced with a fork.
Remove from oven and sprinkle with salt and pepper to taste. Add cayenne pepper to taste. Cool for five minutes.
Easy to digest and quick to eat, this snack is the perfect choice before a quick speed session at the track or a workout at the pool. Nell likes to pair applesauce with hard-boiled eggs before her training sessions. SERVES 4
2 cinnamon sticks
4 large Golden Delicious apples, peeled, cored, and chopped
1 teaspoon vanilla extract
Fill a 4-quart stockpot with 1 inch of water and insert a steamer basket. Place cinnamon sticks in basket and bring water to a boil. Add apples and cook for twenty minutes, until soft. Cool for five minutes and place in a food processor. Puree until smooth. Stir in vanilla and chill for thirty minutes before serving.
A bit of caffeine before endurance workouts paves the way for a slight boost during your training session. The quick release of sugar from the figs serves as a last-minute topping-off for your glycogen stores. Make extra and refrigerate to have on hand for your next session. SERVES 2
4 dried figs
4 ounces espresso, freshly brewed
Soak figs in espresso for a few minutes.
A great option for a post, short-session workout, this tasty treat is quick and easy to prepare. Enjoy post-workout to restore your potassium levels and refuel your tank. SERVES 2
2 large, very ripe (spotty) bananas
1 scoop egg white protein powder
4 teaspoons natural flaked coconut
Freshly ground nutmeg, to taste
Puree bananas in a food processor until smooth. Add half of the egg white powder and puree, then add the remaining powder. Puree all ingredients until well blended. Top with coconut and nutmeg to taste.
Many of the sports nutrition products available to athletes are little more than candy bars in disguise. This nifty snack is a great option to bring along on that century ride or an epic hike. SERVES 4
2 large yams, baked
4 tablespoons almonds, slivered and toasted
1 teaspoon ground cinnamon
1 teaspoon kosher salt
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