The Paleo Diet for Athletes (40 page)

Authors: Loren Cordain,Joe Friel

BOOK: The Paleo Diet for Athletes

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8 whole peppercorns

1 bay leaf

In a large pot filled with water, simmer the chicken breasts with the thyme and marjoram for 15 to 20 minutes, or until the chicken is fully cooked. Remove the chicken and debone. Chop the chicken into ½” or smaller cubes, discard the bones, and put the chicken back into the pot. Add the remaining ingredients. Bring to a boil, then reduce the heat and simmer for 1½ to 2 hours, until the vegetables are tender and the flavors are well blended. Discard the bay leaf before serving.

Serves 12

FRUITS AND DESSERTS

Granny’s Applesauce

8 Granny Smith apples, peeled, cored, and cut into eighths

½ cup water

2 tablespoons lemon juice

1 tablespoon grated lemon peel

Combine the apples and water in a large saucepan and cook over low heat until the apples are tender. Add the lemon juice and cook until the apples are easily mashed with a fork. Remove from the heat and add the lemon peel. Mash with the tines of a fork or a potato masher, leaving a bit of coarse texture. Serve warm.

Serves 4

Baked Cinnamon-Apple Rings

4 Rome baking apples

½ teaspoon powdered cloves

½ teaspoon cinnamon

1 tablespoon honey

½ cup water

Preheat the oven to 400°F. Core the apples and slice into ½′ rings. Place into a shallow baking dish lightly greased or coated with cooking spray. Mix the remaining ingredients and pour over the apples. Bake for 15 minutes, or until tender.

Serves 4

Baked Bananas

4 bananas

¼ cup olive oil

Juice and grated rind of 2 lemons

1 tablespoon vanilla

1 teaspoon cinnamon

Preheat the oven to 350°F. Cut the bananas in half lengthwise and place cut side down in a baking dish greased with the oil. Drizzle the bananas with the lemon juice and vanilla and sprinkle with the grated lemon rind and cinnamon. Bake for 15 to 20 minutes.

Serves 4

Cantaloupe-Pineapple Ambrosia

2 cantaloupes

1 pineapple

1 large Granny Smith apple

1 cup raisins

1 cup fresh shredded coconut

1 cup chopped walnuts

Juice of 1 orange

Remove the skins, seeds, and cores from the cantaloupes, pineapple, and apple and cut the fruit into small chunks. In a large salad bowl, mix the fruit with the raisins, coconut, and walnuts and sprinkle with the orange juice.

Serves 4

Walnut-Crusted Strawberries

Fresh strawberries, sliced lengthwise

Honey

Lemon juice

Finely diced walnuts

Wash the strawberries, remove the stems, and cut in thin lengthwise sections. Mix together equal parts honey and lemon juice. Dip the strawberries into the mixture. Arrange on a serving tray and sprinkle with the walnuts.

Servings vary with quantity

STAGE IV RECOVERY RECIPES

The following recipes are intended only for Stage IV recovery and are based on potatoes, sweet potatoes, and yams. Many of these include small amounts of salt as recovery therapy.

Electrolytes are the salts sodium, chloride, potassium, calcium, and magnesium, which occur naturally either within the body’s cells or in the extracellular fluids surrounding them. Dissolved in the body fluids as ions, they conduct electric currents and are therefore critical for muscle contraction and relaxation and also for maintaining fluid levels. The body loses a small portion of these salts during exercise, primarily through sweat. The loss is typically not critical in events shorter than 4 hours or in cool-weather events, when the sweat rate is low. But after longer events and exercise in extreme heat, replacement is of greater significance, especially for sodium and possibly for potassium.

There is no doubt that you are losing sodium during extensive exercise. The white blotches on your skin and clothes are visible signs of this. The problem with this is that the excessive loss of sodium during exercise can result in hyponatremia—levels of sodium so low that your health and well-being are at risk. The key to preventing hyponatremia is balancing fluid and sodium intake during long exercise sessions.

In the postexercise recovery period, replacing lost electrolytes will help speed recovery. Most of the electrolytes are found in abundance in natural foods, which makes their replacement fairly easy. Drinking any juices or eating fruits will easily replace nearly all of the electrolytes lost—except sodium, which is also the one most likely to need replenishment. This electrolyte must be added to postexercise recovery drinks and food by adding a bit of table salt. Once you are beyond Stages III and IV, salt should be restricted in your diet.

Marinated Mushrooms

1 pound button mushrooms

¼ cup olive oil

Juice of 1 lemon

2 tablespoons Johannisberg Riesling or other quality Riesling wine

3 cloves garlic, mashed

½ teaspoon mustard powder

¼ teaspoon paprika

Pinch of red pepper flakes

1 tablespoon chopped fresh oregano

1 tablespoon chopped fresh basil

1 tablespoon chopped fresh parsley

Salt

Freshly ground black pepper

In a large glass bowl, toss the mushrooms with all the other ingredients except salt and pepper and marinate for at least 20 minutes. Cook the mushrooms in a dry skillet over high heat for 3 to 5 minutes, until just tender, stirring frequently. Season with salt and pepper to taste. Serve over baked Idaho potatoes, sweet potatoes, or yams. Can be made ahead and refrigerated for quick use.

Serves 4

Herbed New Potatoes

8 small new red potatoes

2 tablespoons olive oil

½ tablespoon chopped fresh parsley

½ tablespoon chopped fresh basil

Salt

Freshly ground pepper

Boil the potatoes until tender, about 12 minutes. Drain and place on a plate or in a bowl. Drizzle with the oil and toss with the herbs and salt and pepper to taste. Make ahead and microwave for quick use.

Serves 2

Herb-Pepper-Almond Potato Toppers

4 tablespoons olive oil

2 cups whole almonds

4 teaspoons herb-pepper seasoning (or make your own mixture of parsley, lemon pepper, black pepper, and garlic powder)

Preheat the oven to 325°F. Spread the oil on a jelly roll pan or flat baking sheet. Stir the nuts and seasonings together and place on the baking sheet. Bake for 20 minutes, stirring occasionally. Remove with a slotted spoon and drain on a paper towel. Sprinkle on potatoes or salad.

Serves 8

Mexican Pecan Potato Toppers

4 tablespoons olive oil

4 cups pecan halves

1 tablespoon chili powder

2 teaspoons ground cumin

Dash of salt

Serves 16

Horseradish-Garlic Sauce

2 egg yolks

1 tablespoon white wine

¼ teaspoon salt

1 teaspoon honey

½ teaspoon freshly ground black pepper

²⁄
₃cup olive oil

3 tablespoons prepared horseradish, or to taste

3 cloves garlic, smashed

Place the egg yolks, wine, salt, honey, and pepper in a food processor or blender and mix lightly. With the machine running, add the oil in a thin stream to thoroughly mix. Add half the horseradish and half the garlic, taste, and adjust the seasonings to your liking. Chill and serve as a topping for potatoes, vegetables, or meat. Keeps for 1 week in the refrigerator.

Makes 1 cup

Braised Onion Sauce

1½ pounds sweet onions (about 6 medium), sliced

½ cup olive oil

1 tablespoon honey

¼ cup Madeira wine

Freshly ground nutmeg

Cook the onions in the oil until they’re soft and transparent, stirring frequently. Drizzle in the honey, reduce the heat, and simmer slowly for 1 hour. Stir in the wine and cook briefly. Serve as is or puree for a smooth sauce. Sprinkle with nutmeg before serving. Great on potatoes or as a side vegetable.

Makes 4 cups

Fresh Tomato Sauce

1 medium onion, sliced

4 tablespoons olive oil

2½ pounds tomatoes, peeled, seeded, and chopped (or equivalent amount of canned unsalted tomatoes)

½ teaspoon salt

1 tablespoon fresh basil (or 1 teaspoon dried)

Cook the onion in the oil until soft and transparent, stirring frequently. Add the tomatoes and seasonings. Simmer gently for 10 minutes. Pour over potatoes or yams.

Variation:
Sauté ½ pound thinly sliced mushrooms with the onion.

Makes 4 cups

Almond-Avocado Spread

1 large ripe avocado, seeded, peeled, and mashed

1 tablespoon lime juice

¼ teaspoon chili powder

Pinch of salt

¼ cup toasted chopped almonds

2 tablespoons diced green chile pepper (Anaheim or other mild variety)

Mix together the avocado, lime juice, chili powder, and salt. Stir in the almonds and pepper. Cover with plastic wrap and refrigerate for 4 hours. Put on baked potatoes, sweet potatoes, or yams.

Makes 1½ cups

Tomato-Ginger Sauce