The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (27 page)
Authors: Loren Cordain
BOOK: The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages
10.14Mb size Format: txt, pdf, ePub
Cut yams in half lengthwise. Divide almonds into four equal portions and press into the flesh side of each yam. Sprinkle with cinnamon and salt. Cover with plastic and shape into a roll. Place in freezer for thirty minutes.
An essential part of an endurance athlete’s repertoire is the recovery drink. Replenishing glycogen stores, rebuilding your muscles, and restoring your energy are important after any workout. This delicious smoothie does it all, with fresh fruit ingredients that can be changed every time to keep it interesting.
8 ounces brewed black tea, chilled and unsweetened
½ cup crushed ice
1 scoop plain egg white protein powder
2 bananas
1 scoop L-glutamine powder
Pinch of salt
Combine tea and ice in a blender and whip for one minute. Add protein powder, bananas, L-glutamine, and salt. Puree until blended. Serves one.
SUGGESTED VARIATIONS
BANANA-MELON: banana with watermelon juice
TROPICAL DREAM: mango with pineapple juice
POTASSIUM PUNCH: cantaloupe with orange juice
APPLE ORCHARD BREEZE: pear with apple juice
Another great option for pre- or post-workout, this holiday snack can be enjoyed any time of year. SERVES 2
2 large yams, baked
1 teaspoon kosher salt
¼ teaspoon ground nutmeg
¼ teaspoon ground cinnamon
¼ teaspoon freshly ground allspice
4 tablespoons raisins
Place yams in a food processor and puree until smooth. Stir in salt, nutmeg, cinnamon, and allspice. Top with raisins.
MEALS
Start your workout with a full tank of premium fuel in your system. Easily digestible foods with a higher glycemic load than that of your normal, day-to-day meals will help you to reach all of your training goals. SERVES 2
2 Banana Blast smoothies (page 205)
1 large baked yam
Pinch of salt
Prepare smoothies. Cut yam in half lengthwise and sprinkle with salt.
Trying to keep on top of your glycogen stores for that second workout of the day? Eating real food in place of a prepackaged product will keep you on top of your game. SERVES 1
1 banana
4 egg whites
Ground nutmeg, to taste
Pinch of salt
Slice banana into 1-inch pieces and combine with egg whites in a small bowl. Sprinkle with nutmeg and salt. Should be eaten one hour before working out.
A balanced way to fuel up your tank for the next day’s long, grueling workout sessions, this meal is not for the chicken-hearted. Packed with all the Paleo ingredients you’ll need for a great training session, this chicken-yam recipe will quickly become a favorite. Serve it with our Blasted Veggie Medley (page 164) as a side dish. SERVES 4
2 Roasted Trussed Chicken breasts (page 82)
2 tablespoons extra virgin olive oil
2 large baked yams, halved lengthwise
Freshly ground black pepper
Slice each chicken breast in half. Heat oil in a cast iron skillet over medium flame. Place cooked chicken in skillet to reheat.
Add yams, flesh side down, and cover. Heat for five minutes, turning at halfway point. Season with pepper to taste.
Eating a meal high in protein after a killer strength workout will allow you to reap the greatest benefit from all your hard work. SERVES 2
2 teaspoons extra virgin olive oil
8 omega 3 eggs
1 small tomato, diced
2 scallions, diced
1 teaspoon dried basil
4 ounces Roasted Turkey Breast, diced (page 90)
Cayenne pepper, to taste
Heat oil in a cast iron skillet over medium flame. Beat eggs in a small bowl with a wire whisk. Pour into skillet and cook for two minutes, lifting up edges with a plastic spatula every thirty seconds.
Add tomato, scallions, basil, and cooked turkey. Fold over, cover, and cook for two minutes. Cut in half and slide onto two plates. Season with pepper to taste.
After a hard race or competition, you’ll likely be ready for a hearty meal. It’s time to enjoy this celebratory meal that will replenish your energy and help your body to recover for the next big event. Serve the following bison burgers with our Baked Paleo Yam “Fries” (page 228) and Sandy Point Spinach Sauté (page 168). SERVES 2
1 pound lean ground bison
2 tablespoons extra virgin olive oil
2 large butter or Bibb lettuce leaves
½ avocado, sliced
¼ small red onion, sliced
Paleo condiments of your choice (see chapter 11)
Ignite the grill to medium flame. Combine bison with oil and shape into two large patties. Grill for fifteen minutes, turning at the halfway point. Place in lettuce leaves and top with avocado, onion, and condiments.
RESOURCES
Loren Cordain’s Paleo Diet Web site
www.thepaleodiet.com
www.thepaleodiet.com
Loren Cordain’s Dietary Cure for Acne Web site
http://www.dietaryacnecure.com/
http://www.dietaryacnecure.com/
Robb Wolf’s Web site
http://robbwolf.com/
http://robbwolf.com/
Don Wiss’s comprehensive Paleo Web site
http://paleodiet.com/
http://paleodiet.com/
Cordain, Loren.
The Dietary Cure for Acne
. Fort Collins, CO: Paleo Diet Enterprises LLC, 2006.
The Dietary Cure for Acne
. Fort Collins, CO: Paleo Diet Enterprises LLC, 2006.
———.
The Paleo Diet, Revised Edition: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat.
Hoboken, NJ: John Wiley & Sons, 2011.
The Paleo Diet, Revised Edition: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat.
Hoboken, NJ: John Wiley & Sons, 2011.
Cordain, Loren, and Joe Friel.
The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance
. Emmaus, PA: Rodale Press, 2005.
The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance
. Emmaus, PA: Rodale Press, 2005.
Paleo Brands
http://www.paleobrands.com/
http://www.paleobrands.com/
Broken Arrow Ranch
3296 Junction Highway
Ingram, TX 78025
(800) 962-4263
www.brokenarrowranch.com
3296 Junction Highway
Ingram, TX 78025
(800) 962-4263
www.brokenarrowranch.com
Exotic Meat Market
130 Walnut Avenue, Unit A-18
Parris, CA 92571
951-345-4623
http://exoticmeatmarket.com/
130 Walnut Avenue, Unit A-18
Parris, CA 92571
951-345-4623
http://exoticmeatmarket.com/
Exotic Meats USA
1330 Capita Blvd.
Reno, NV 89502
(800) 444-5687
www.exoticmeatsandmore.com/
1330 Capita Blvd.
Reno, NV 89502
(800) 444-5687
www.exoticmeatsandmore.com/
Game Sales International
P.O. Box 7719
Loveland, CO 80537
(800) 729-2090
www.gamesalesintl.com
P.O. Box 7719
Loveland, CO 80537
(800) 729-2090
www.gamesalesintl.com
Grand Natural Meat
P.O. Box 10
Del Norte, CO 81132
(888) 338-4581
www.elkusa.com
P.O. Box 10
Del Norte, CO 81132
(888) 338-4581
www.elkusa.com
Hills Foods Ltd.
Unit 130 Glacier Street
Coquitlam, British Columbia
Canada V3K 5Z6
(604) 472-1500
www.hillsfoods.com
Unit 130 Glacier Street
Coquitlam, British Columbia
Canada V3K 5Z6
(604) 472-1500
www.hillsfoods.com
Mount Royal Game Meat
3902 N. Main
Houston, TX 77009
(800) 730-3337
www.mountroyal.com
3902 N. Main
Houston, TX 77009
(800) 730-3337
www.mountroyal.com
Polarica
105 Quint Street
San Francisco, CA 94124
(800) 426-3872
www.polarica.com
105 Quint Street
San Francisco, CA 94124
(800) 426-3872
www.polarica.com
Jo Robinson’s comprehensive listing of pasture and grass-fed meats, eggs, and dairy in the United States and Canada
INDEX
acne
Afternoon Top-Off
ALA
alcohol
aluminum
appetizers.
See
snacks/appetizers
See
snacks/appetizers
apples
Athlete’s Cinnamon Applesauce
Baked Apples
Spiced Apples
Apricot Chutney
Apricot-Stuffed Pork Tenderloin
Archives of Dermatology
Arugula-Avocado Salad
Asian Slaw
Asparagus Starter
athletes, recipes for
Afternoon Top-Off
Athlete’s Cinnamon Applesauce
Baked Paleo Yam “Fries,”
Chris’s Famous Post-Ride Smoothie
Christina’s Espresso-Soaked Figs
“Fill ’er Up” Endurance Breakfast
Grueler Chicken
Long Haulers
Post-Workout Banana-Coconut Whip
Race-Night Celebration
Rebound Power Breakfast
Unraisinably Delish Spiced Yam Puree
autoimmune diseases
avocados
Arugula-Avocado Salad
avocado oil
Holy Guacamole
Walnut, Flaxseed, and Avocado Dip
Baba Ghanoush
Back-to-Our-Roots Winter Veggies
Baked Apples
Baked Holiday Stuffing
Baked Paleo Yam “Fries,”
bananas
Afternoon Top-Off
Banana Bonanza
Post-Workout Banana-Coconut Whip
Strawberry-Banana Puree
Barramundi Vegetable Soup
beef
Beef Bourguignon
Beefed-Up Mini Wraps
Beef Stew with Vegetables
Beef Tenderloin Roast
Carne Asada
Fired Up Steak and Eggs
Glenrock Steak Salad
lean choices for
Paleo Fajita Stir-Fry
Paleo Tamales in Banana Leaves
Paleo Warrior’s Jerky
Perfect Pot Roast
Signature Salad
Spicy Breakfast Burrito
Veal Scaloppine
See also
bison
bison
beverages
avoiding certain types of
Chris’s Famous Post-Ride Smoothie
Other books
Here Come the Girls by Johnson, Milly
The Lullaby of Polish Girls by Dagmara Dominczyk
Dance By Midnight by Phaedra Weldon
Mask by Kelly, C.C.
Space Chronicles: Facing the Ultimate Frontier by Tyson, Neil deGrasse, Avis Lang
Flying Changes by Gruen, Sara
So Much More by Kim Holden
La sociedad literaria y el pastel de piel de patata de Guernsey by Mary Ann Shaffer y Annie Barrows
Heaven's Promise by Paolo Hewitt
Weird Girl and What's His Name by Meagan Brothers