10 easy paleo recipes
Post on 20-Feb-2016
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18 Easy Paleo Recipes
With its attention to lean proteins and fresh produce, you dont have to be on the full Paleo
plan to reap the diet's rewards. Time to get cooking.
BREAKFAST: Avocado-Bacon Omelets
4 bacon slices 1 avocado 2 tbsp minced red onion 1 tbsp minced fresh cilantro 1 dash hot sauce 4 eggs
1. Cook bacon until crisp.2. While bacon is cooking, whack your avocado in half, remove the pit, and scoop the flesh into a
bowl. Mash it up, but not too finea little texture is nice.3. Add onion and cilantro to avocado. When the bacon is done, drain it and crumble or snip it in, too.
Stir it all up.4. Now make your omelets, one at a time. Use half the avocado mixture in each. Top with more hot
sauce, if desired.
SERVES: 2NUTRITION: 370 calories; 30 g fat; 17 g protein; 9 g carbohydrate; 3 g dietary fiber; 6 g net carbs per serving.http://www.mensfitness.com/nutrition/what-to-eat/fit-food-avocado-benefits
BREAKFAST: Horseradish Scrambled Eggs
4 slices bacon, raw 6 eggs 1 tsp horseradish
1. Put big, heavy skillet over medium heat. Use kitchen shears to snip the bacon into the skillet. Fry it crisp, separating the bits as it cooks. While thats happening, whisk eggs with horseradish.
2. When the bacon bits are crisp, scoop them out of skillet to a plate and reserve.3. Pour off all but a tablespoon or so of the grease. Now pour in eggs and scramble until theyre
almost set. Then add the bacon bits and scramble them in. Serve.
SERVES: 2NUTRITION: 450 calories; 39 g fat; 20 g protein; 2 g carbohydrate; trace dietary fiber; 2 g net carbs per serving.
diced red onion 1 medium tomato, -inch
dice cup green bell pepper,
diced 1 tbsp olive oil 1 garlic clove, crushed tsp ground cumin tsp black pepper tsp turmeric tsp red-pepper flakes tsp salt 3 eggs 1 tbsp minced fresh parsley
1. In big, heavy skillet, over medium-low heat, start sauting the onion, tomato, and pepper in the olive oil. Crush the garlic and throw it in, and stir in spices, too. Keep cooking, stirring often, until vegetables have softened and exuded juice into the mixyou want a coarse sauce.
2. While veggies are cooking, crack eggs into a dish and whisk them.
3. When youve got a nice sauce going in the skillet, pour in eggs and scramble until theyre softly set. It should be creamy.
4. Scoop onto a plate, sprinkle with the parsley, and devour.
SERVES: 1NUTRITION: 388 calories; 28 g fat; 19 g protein; 18 g carbohydrate; 4 g dietary fiber; 14 g net carbs per serving
BREAKFAST: Cinnamon-Honey Paleonola
1 cup flaxseed meal 2 cups shredded coconut meat cup sesame seeds (optional) tsp salt 1 tsp ground cinnamon cup water cup coconut oil, melted cup honey (or more or less, to taste) 2 cups chopped pecans cup sunflower seeds cup chopped walnuts cup shelled pumpkin seeds cup sliced almonds
1. Preheat oven to 250F.2. In big mixing bowl, combine the flax meal, coconut, sesame seeds,
salt and cinnamon. Stir together so everything is evenly distributed.3. In a 2-cup measure, measure water, oil, and honey; stir together.
Pour this over dry ingredients and use a whisk to stir it till everything is evenly damp.
4. Turn this mixture into an 11 x 13-inch roasting panyou might want to line it with nonstick foil first. Press it into an even layer in the bottom of the pan and put it in the oven. Set your timer for 1 hour.
5. When the hour is up, pull out your pan. Use the edge of a spatula to cut the whole thing into 1-inch squares, and then scoop up those chunks and stir them around in the pan. Theyll crumble somewhat, and you can cut into somewhat smaller piecesmaybe 12 inch.
6. Now measure and stir in the nuts and seeds. Put the pan back in the oven and set your timer for 20 minutes. When times up, stir and turn everything and put the pan back in the oven. Repeat two or three more times, till the nuts and seeds are toasted to your liking, then remove from oven, cool, and store in a tightly lidded container.
7. Serve with coconut or almond milk.
SERVES: 16NUTRITION: 396 calories; 35 g fat; 10 g protein; 18 g carbohydrate; 8 g dietary fiber; 10 g net carbs per serving.
LUNCH: Standard Egg Salad
green bell pepper, diced 2 large celery ribs, dicedinclude
any crisp leaves 4 scallions, sliced thininclude the
crisp part of the green 2 tbsp minced fresh parsley 6 eggs, hard-boiled, peeled, and
chopped 6 tbsp Mayonnaise (See:
Mayonnaise in the Jar Recipe) 1 tbsp brown mustard Salt and black pepper to taste
1. Cut up your vegetables and your eggs and combine them in a mixing bowl. Stir together the mayonnaise and mustard, then add to the salad and stir it all up. Add salt and pepper to taste.
2. Eat as is, wrap in lettuce leaves, or stuff into tomatoes.
NUTRITION: 374 calories; 35 g fat; 14 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g net carbs per serving.http://www.mensfitness.com/nutrition/what-to-eat/18-easy-paleo-diet-recipes?page=19http://www.mensfitness.com/nutrition/what-to-eat/18-easy-paleo-diet-recipes?page=19
2 lb fish fillets, cubed (get whatevers freshestshrimp or bay scallops work too)
10 limes 8 garlic cloves 1 tbsp minced fresh cilantro 1 habanero chile or jalapeo 1 small red onion, sliced paper-thin Salt and black pepper 16 large romaine lettuce leaves 2 avocados, diced 2 tomatoes, diced Hot sauce
1. Cube fish and place in a nonreactive dish.2. Juice limes into a food processor. Squeeze them well,
but avoid the membrane, which can cause bitterness. Add garlic and cilantro. Seed hot pepper, remove white ribs, and whack it into a few pieces; throw it into the processor. Pulse until garlic cloves and pepper are finely minced. Pour this mixture over fish. Slice onion and add it to fish.
3. Refrigerate and let fish marinate overnight. Stir once or twice.
4. Next day, drain off most of the lime juice, leaving enough to keep fish moist. Salt and pepper to taste.
SERVES: 8NUTRITION: 221 calories; 9 g fat; 23 g protein; 17 g carbohydrate; 3 g dietary fiber; 14 g net carbs per serving.
LUNCH: Chicken Salad
1 cup diced cooked chicken cup diced red bell pepper 1 artichoke heart, cooked and chopped 2 scallions, sliced thin, including the crisp part of the green shoot 1 tbsp minced fresh parsley cup Lemon-Balsamic Mayonnaise (see below), or to taste
1. Cut everything up and put in a mixing bowl.2. Make the mayo (see below), add to the other ingredients, and toss to coat.
SERVES: 2NUTRITION: 698 calories; 64 g fat; 24 g protein; 9 g carbohydrate; 3 g dietary fiber; 6 g net carbs per serving.TO MAKE MAYO:
1. Put 2 egg yolks, 1 tbsp vinegar, 1 tbsp lemon juice, and garlic clove (chopped) in the bottom of a clean glass jar. Add cup extra-virgin olive oil.
2. Submerge your stick blender, turn it on, and blend till its incorporated.3. Now, keeping the stick blender on, slowly drizzle in cup light-flavored olive oil until the mixture is thickened and
the oil starts puddling on the surface. Makes cup.
LUNCH: Chicken-Avocado Soup
6 cups chicken broth 1 tsp Sriracha, or to taste 1 lb boneless, skinless
chicken breast 1 avocado, diced 4 scallions 1 clove garlic, crushed Salt and black pepper
1. Pour broth into big, heavy saucepan and place over medium-high heat. Stir in Sriracha.
2. While broth heats, dice chicken into bite-size pieces; ditto the avocado. Slice scallions, separating white and crisp green parts.
3. When broth is simmering, stir in chicken and white part of scallions. (Dont just drop the diced chicken in without stirring! Itll congeal into a lump in the bottom of the pot. Stir it in.) Crush in garlic. Bring back to a simmer, turn burner to low, and let simmer for 10 minutes.
4. Salt and pepper the soup to taste. Ladle into bowls. Now divide avocado and sliced green scallion shoots among bowls, and serve.
SERVES: 4NUTRITION: 277 calories; 13 g fat; 34 g protein; 6 g carbohydrate; 2 g dietary fiber; 4 g net carbs per serving.
DINNER: Asian Pepper Shrimp
3 tbsp coconut oil 4 cloves garlic 1 lb shrimp, raw,
peeled, tails on 1 tbsp coconut
aminos 1 tbsp fish sauce 1 tsp black pepper cup chopped fresh
1. Put big, heavy skillet over low heat and melt coconut oil. Mince or crush garlic and throw it in. Stir for 2 to 3 minutes, keeping heat low you dont want the garlic to brown.
2. Now throw in shrimp and saut until pink through, probably 4 to 5 minutes, depending on how big they are. Stir in coconut aminos, fish sauce, and pepper. Saut another minute or so.
3. Plate shrimp and turn up burner under skillet. Heat combined oil and liquid in pan, letting it cook down for a minute or two. Pour over shrimp.
4. Top each serving with a tablespoon of chopped cilantro and serve.
DINNER: Crunchy Deviled Chicken
4 chicken legs (leg and thigh quarters) cup almond meal 1 tsp curry powder 1 tsp cayenne 1 tsp dry mustard 4 tbsp olive oil
1. Preheat oven to 350F.2. Cut drumsticks from thighs.3. On a rimmed plate, combine almond meal with seasonings.4. Rub each piece of chi