paleo recipes - 2016 usa
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PALEOmeat + fish + nuts + veggies + fruit
paleo
made
easy!
Weeknight
Dinnersp. 26
Good-Bye,
Sugar p. 88
Nature’s Snack:AVOCADOSTOPPED 8 WAYS p. 3
2016
RECIPES
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must have berries
3 AVOCADO, NO TOAST
4 THE PALEO DIET
8 PALEO PANTRY
10BETTER BREAKFASTS
PLUS! The Everyday Omelet,
p. 16
18LET’S LUNCH
PLUS! Packin’ Paleo, p. 24
2630-MINUTE DINNERS
36BACK TO FIRE & SMOKE
PLUS! Toppers & Sauces, p. 44,
and Salsas, p. 46
48LOW & SLOW PALEO
54MIX & MATCH SALAD
58FRESH ON THE SIDE
66FAMILY FAVORITES
MADE PALEO!
76PALEO ON THE PATIO
PLUS! Cocktails to Sip, p. 86
88SWEETS STRATEGY
PLUS! Chocolate, p. 94
96 INDEX
52 34
61
45
20
90
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The Recipe Center at BHG.com/Food contains hundreds of recipes and tips, all tested
in the Better Homes and Gardens® Test Kitchen.
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Paleo Recipes, Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023.
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PALEORECIPES
Photographers JASON DONNELLY, CARSON DOWNING, JACOB FOX, ANDY LYONS, BLAINE MOATSFood Stylists KELSEY BULAT, GREG LUNA, DIANNA NOLIN, CHARLES WORTHINGTON
Avocado, No ToastAvocado toast has been THE thing lately, so we created a few
Paleo-approved combos to top your avocado. You won’t miss the toast.
F R O M T H E C O V E R
roasted tomatoes
basil
vinaigrette
+
asparagus
hard-cooked egg
black pepper
+
bacon
lettuce
tomato
Paleo Mayonnaise
+
+
bacon
scrambled eggs
chives
+
+
mango
raspberries
cucumber
chili powder
+
+
+
+
pickled veggies
cilantro+
+
baby greens
toasted walnuts
vinaigrette
+
+
+
squeeze of lime
shrimp
cilantro
+
+
3PALEO RECIPES
The Paleo diet is based on this simple principle: Eat
the types of foods (or barely processed derivatives
of them) that our hunter-gatherer ancestors ate.
But there are nearly as many versions of the Paleo
diet as there are Paleo dieters. Some embrace
bacon with enthusiasm; others forbid it. Some ban the use of added
salt; others do not. Some allow sweet treats made with non-grain
fl ours (coconut, almond, fl ax, etc.) and naturally derived sweeteners
such as honey and agave. Others condemn those types of treats as
simple stand-ins for the foods that have gotten us in trouble in the
fi rst place!
Eating Paleo doesn’t mean you have to catch your own meat
and cook it over an open fi re, with a side of nuts and berries. It does
mean eating animal proteins and lots of fresh fruits and vegetables
(with a few exceptions) and limiting or eliminating foods that have
been processed or cultivated by humans at any point in history.
What Is It?
T H E P A L E O D I E T
5PALEO RECIPES
WEIGHT LOSS
Many people are motivated to go Paleo for weight loss; certainly, greatly
reducing carbs and eliminating processed sugars goes a long way toward
shrinking waistlines. Where low-calorie diets fail, the Paleo diet succeeds—for
the simple reason that in addition to the fi ber, bulk, and health-giving nutrients
you get from lots of fruits and vegetables, you are also getting signifi cant
amounts of protein. Protein keeps you feeling full and satisfi ed. You won’t feel
deprived on the Paleo diet—and you don’t have to count calories. It’s not the
calories that count; it’s the foods you eat. When you’re eating the right foods,
your appetite will naturally be satiated at the right point. You won’t overeat.
Additionally, it takes two to three times more metabolic energy to turn protein
into energy than it does carbohydrates and fats. People who follow the Paleo
diet almost always wind up losing weight—and then maintaining a healthy
weight if they stick to it.
MINIMIZING CHRONIC INFLAMMATION
Some people have sensitivities to certain types of foods—gluten and lactose are
among the most common. Those who are already aware that foods containing
these compounds cause them digestive trouble simply avoid them. Others—and
you may be one of them—don’t realize that the modern American diet may be
causing them to feel sluggish, bloated, and fatigued. According to Dr. Loren
Cordain, who popularized the diet in his best-selling 2002 book The Paleo Diet ,
grains, dairy products, and legumes all contain lectins, which may contribute to
gut infl ammation. And because good health starts in your gut, eliminating these
foods from your diet may have a very positive eff ect on your overall well-being,
including more energy, clearer skin, and less joint pain.
DECREASED CHRONIC DISEASE RISK
The best news of all: If you follow the Paleo diet (most of the time) you will
lower your risk for a number of chronic illnesses, including high blood pressure,
Type 2 diabetes, heart disease, autoimmune diseases, and cancer.
Energy-sustaining protein sources such as meats, poultry, eggs, fish, and shellfish are a cornerstone of the Paleo diet—
but fresh vegetables and fruits are equally important.
AVOIDThe foods eliminated from the
Paleo diet are the foods that, for
many people, create digestive issues,
weight-control issues, and potentially
autoimmune problems.
:�GRAINS
wheat, rice, barley, oats, rye, millet, etc.
:�DAIRY PRODUCTS
milk, butter, cheese, and yogurt
:�LEGUMES
all dried beans, peanuts, and peas
:�PROCESSED SUGAR
:�PROCESSED FOODS WITH
ADDITIVES
E A T
THE MIDDLE GROUNDTo make this way of life and
eating manageable and
enjoyable, this magazine
has adopted a healthy
middle ground within the
defi nition of Paleo. The
recipes do use sea salt—
just a little bit heightens
fl avors and makes foods
so much more appealing.
(We’ve also thrown in some
bacon, too!) Finally, there
are recipes for sweets
made with whole fruits and
natural sweeteners.
For a complete look at our
Paleo Pantry—and a clear
visual of what is allowed—
see pages 8–9.
T H E S P L U R G E R U L E
85:15In adopting this diet, there is
some fl exibility. You don’t have to
skip your own birthday cake! Even
Dr. Cordain touts what he calls the
85:15 rule: Eat Paleo 85 percent of
the time and outside of it 15 percent
of the time, and you will still
experience the benefi ts of Paleo.
TH
E
BE
NE
FI
TS
How to
Paleo simple and hassle-free.
Strategy 4:STOCK YOUR PANTRY
A well-stocked pantry is key
to success on the Paleo diet.
In general, having a freezer
full of meat, poultry, and fi sh;
a refrigerator stocked with
fresh fruits, vegetables, and
herbs; and a pantry lined with
healthy cooking fats, spices,
and seasonings will make
creating healthful meals a
snap. For more details, turn to
pages 8–9.
Strategy 2:
BREAKFAST
When you go Paleo, you have
to leave behind the old routine
of having a bowl of cereal, a
plate of pancakes or waffl es,
or bagels slathered with cream
cheese for breakfast. Eggs
are a big part of the Paleo
breakfast repertoire—and the
beauty of eggs for breakfast
is their fl exibility. They can be
portable (think hard-cooked)
for breakfast on the fl y and
are easily made as plain or
fl avorful as you like. The
7 grams of protein per egg will
keep you going all morning—
without the mid-morning
energy crash that comes with
eating a big dose of carbs.
Strategy 3: COOK ONCE, EAT TWICE—OR MORE
Leftovers are a welcome component of the Paleo diet.
Roast a turkey, a whole chicken, pork or beef roast, or
a whole salmon, and use the cooked meat for several
meals—breakfast, lunch, or dinner. Or, make a big pot of
something—a soup, stew, or casserole—and enjoy leftovers
for breakfast, lunch, or dinner the next day.
Strategy 1: PLAN AHEAD
Once a week, as your
schedule permits, do some
meal planning. Choose 4 or
5 recipes to make, and do the
shopping for those recipes
specifi cally when you do your
regular stock-up shopping.
Look at your week and choose
recipes that will fi t your
schedule. If you have a busy
recipes. For less busy days,
choose recipes that are a bit
more involved but that will
yield leftovers. In the late
afternoon, you won’t have
to wonder what’s for dinner.
You’ll know—and you’ll know
that you have everything you
need to make it.
7PALEO RECIPES
Strategy 5: EATING OUT
There’s no reason to skip eating
out once you go Paleo. Eating Paleo
may be good for your health—but
so is getting out and socializing
and having fun over a meal with
friends and family. Either use these
occasions for a splurge (see “The
Splurge Rule,” page 5) or work
with the wait staff to order a
Paleo-friendly meal. Ask your
server about the ingredients—
don’t be shy, that’s part of their
job—to be sure it will work for
you. If there isn’t a menu item
that fi ts your criteria exactly,
pick something that can easily be
adapted. Skip the big bowl of pasta
topped with cheese—unless it’s
a splurge. A simple steak, chop,
burger (minus the bun), roasted
chicken, or grilled fi sh with some
steamed or roasted vegetables
and/or a green salad makes a
perfectly compliant Paleo meal.
Paleo Mayonnaisestart to finish 10 minutes
1 pasteurized egg*
1 Tbsp. lemon juice1⁄2 tsp. sea salt1⁄2 tsp. dry mustard1⁄8 tsp. cayenne pepper or
1⁄4 tsp. white pepper
1 cup avocado or walnut oil, or
extra-light tasting olive oil
1. In a wide-mouth pint jar or 2-cup liquid measuring cup combine fi rst fi ve ingredients (through cayenne pepper). Slowly add oil. If necessary, let stand until oil separates from egg mixture.2. Using an immersion blender, hold blender against bottom of jar and blend 20 to 30 seconds. When mixture is nearly combined and thickened, move blender up and down while blending to incorporate any remaining oil. (Or in a medium bowl whisk together fi rst fi ve ingredients [through cayenne pepper]. Slowly add oil in a thin, steady stream, whisking constantly until combined and thickened.)3. Store in an airtight container in the fridge up to 5 days. Makes 20 servings (1 Tbsp. each).*TIP Look for pasteurized eggs in the dairy case of your grocery store.AÏOLI In a bowl combine 1⁄2 cup Paleo Mayonnaise, 3 cloves garlic, minced; 1⁄2 tsp. lemon zest; 1 tsp. lemon juice; and 1⁄8 tsp. black pepper. If desired, thin with water. Makes 8 servings (1 Tbsp. each).
The Staples
SPICY PALEO MAYONNAISE In a bowl combine 1⁄2 cup Paleo Mayonnaise, 1 tsp. each ground ancho or chipotle chile pepper and lime juice, and 1 clove garlic, minced. If desired, thin with 1 tsp. water. Makes 8 servings (1 Tbsp. each).per serving all versions 102 cal., 11 g fat (1 g sat. fat), 9 mg chol., 0 g fi ber, 59 mg sodium, 0 g carb., 0 g pro.
Cashew Creamprep 15 minutes soak 15 minutes
1 cup raw unsalted cashews
Boiling water1⁄2 cup water
Dash sea salt
1. In a small bowl combine cashews and enough boiling water to cover. Let stand, covered, 15 minutes; drain. Rinse and drain again.2. In a blender or food processor combine cashews, 1⁄2 cup water, and salt. Cover; blend 5 minutes or until creamy. Store in the fridge up to 1 week. Makes 16 servings (1 Tbsp. each).SWEET CASHEW CREAM Prepare as directed. Stir in 1 Tbsp. pure maple syrup or honey and 1⁄2 tsp. vanilla.SAVORY CASHEW CREAM Prepare as directed. Stir in 1⁄2 tsp. lime or lemon zest, 1 tsp. lime or lemon juice, 1 clove garlic, minced; and if desired; 1⁄4 tsp. ground chipotle chile pepper.per serving 49 cal., 4 g fat (1 g sat. fat), 0 mg chol., 0 g fi ber, 10 mg sodium, 3 g carb., 2 g pro.
Paleo Mayonnaise and Cashew Cream are staple condiments on the Paleo
diet. You will grow to rely on them for so many things! Make a double batch.
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9PALEO RECIPES
Better BreakfastsMom was right! Breakfast is the most important meal of the day—
even when you’re all grown up. Instead of super sweet, grain-heavy
cereals, bagels, muffins, and toast, try these protein- and
produce-rich recipes guaranteed to keep you going
strong until lunchtime.
11PALEO RECIPES
I D E A S
The New
Breakfast
Mindset
Pouring a bowl of
cereal or tossing
pastries in the toaster
is not on the Paleo
plan—your body will
thank you for that.
So what are your
choices? Here are
some ideas:
Eggs, any style.
Packed with protein,
eggs in any form are
a go-to breakfast any
day of the week. Go
for sunny-side up or
hard-or soft-boiled
for the weekday and
scrambled with meat
and veggies for the
weekend. Mix it up.
Smoothies. We love
smoothies for their
portability! Use the
Tropical Smoothie
Bowl recipe (page
14) as a guide to
make up your own
combinations.
Breakfast salads. Yes,
it’s OK to eat salad
for breakfast. Try a
combo of orange and
grapefruit segments
and avocado drizzled
with vinaigrette.
Paleo granola. While
traditional granola
is out, Paleo granola
made with nuts,
seeds, coconut, and
dried fruits is totally
in—top with chilled
nut milk and fresh
fruit (page 13).
Leftovers. If you love
the cold-pizza thing,
leftovers for breakfast
will work for you! Any
Paleo leftovers in your
fridge are fair game.
Spicy Poached Eggs in Tomato Sauce, page 13
12 PALEO RECIPES
B E T T E R B R E A K F A S T S
Many brands of nut
milks contain sugar
and/or carrageenan, a
thickener that is made
from an indigestible
polysaccharide (a
type of carbohydrate)
made from red algae.
There are a few brands
that don’t contain
carrageenan, but
making your own is
so simple.
BASIC NUT MILK
Combine 11⁄2 cups
water and 11⁄2 cups
raw, unsalted walnuts,
almonds, cashews, or
hazelnuts. Cover; let
stand 12 to 48 hours.
Drain nuts, discarding
liquid. Rinse nuts
and drain again. In
a blender combine
soaked nuts, 3 cups
water, and 1⁄4 teaspoon
salt. Blend on high
2 minutes. Line a
colander with two
layers of cheesecloth
and set over a bowl.
Strain nut mixture
through colander,
bringing up corners
of cheesecloth and
squeezing mixture
gently to release
liquid. Discard solids.
If desired, stir in honey
and/or vanilla. Store
in the refrigerator
up to 1 week. Stir
before serving.
D I Y
Nut Milks
Nut-Coconut Granola
13PALEO RECIPES
Nut-Coconut Granolaprep 30 minutes
bake 35 minutes at 300°F
1 cup 100 percent apple juice
2 Tbsp. honey
2 Tbsp. coconut oil
2 tsp. vanilla1⁄2 tsp. sea salt1⁄2 tsp. ground cinnamon
1 cup almonds
1 cup pecans1⁄2 cup raw cashews1⁄2 cup raw pumpkin seeds (pepitas)
1 cup unsweetened raw chip coconut1⁄2 cup snipped dried cherries or
unsulfured dried apricots, and/or
unsulfured golden raisins (optional)
1. Preheat oven to 300°F. Line a 15×10-inch baking pan with parchment paper. In a small saucepan bring apple juice to boiling; reduce heat. Simmer, uncovered, until reduced to 1⁄4 cup. Stir in honey, oil, vanilla, salt, and cinnamon.2. In a bowl combine nuts and pumpkin seeds. Working in batches, in a food processor cover and pulse nut mixture until broken into smaller pieces, adding coconut at the end to break up slightly. (Some nuts will remain nearly whole.) Transfer to a large bowl. Drizzle with juice mixture; toss to coat. Spread in prepared baking pan.3. Bake 35 to 40 minutes or until golden, stirring two or three times. If desired, stir in dried fruit. Using parchment paper, lift granola out of pan; cool on a wire rack. Store at room temperature up to 2 weeks. Makes 9 servings (1⁄2 cup each).per serving 355 cal., 31 g fat (9 g sat. fat), 0 mg chol., 129 mg sodium, 17 g carb., 5 g fiber, 9 g pro.
Banana Pancakesprep 20 minutes cook 6 minutes
1⁄2 cup almond or coconut flour1⁄4 tsp. aluminum-free baking powder1⁄8 tsp. sea salt
2 medium ripe bananas*
2 eggs, lightly beaten
2 Tbsp. unsweetened almond milk
1 Tbsp. coconut oil, melted
1 tsp. vanilla1⁄4 cup honey (optional)
1. In a small bowl stir together flour, baking powder, and salt. In a medium bowl mash bananas with a potato masher until nearly smooth. Stir in eggs, milk, oil, and vanilla. Stir in flour mixture just until combined.
2. Grease a griddle or heavy skillet with additional coconut oil; heat over medium heat. Pour batter onto hot griddle, about 2 Tbsp. for each pancake. If necessary, spread slightly. Cook 3 to 4 minutes on each side or until golden; turn when edges are slightly dry. Grease griddle with additional coconut oil as needed. If desired, top warm pancakes with honey. Makes 4 servings (3 small pancakes each).*TIP Choose bananas that have a few brown spots but are not overripe.per serving 231 cal., 16 g fat (7 g sat. fat), 93 mg chol., 141 mg sodium, 17 g carb., 3 g fiber, 7 g pro.
Spicy Poached Eggs in Tomato Sauce Pictured on page 11
start to finish 30 minutes
2 Tbsp. olive oil
3 cloves garlic, minced
6 medium tomatoes (about 2 lb.), peeled
and coarsely chopped
1⁄2 tsp. sea salt 1⁄4 tsp. crushed red pepper1⁄4 tsp. black pepper
4 eggs
Fresh basil or oregano leaves
1. For tomato sauce, in a large skillet heat 1 Tbsp. of the oil over medium heat. Add garlic; cook and stir 1 minute. Stir in next four ingredients (through black pepper). Bring to boiling; reduce heat. Boil gently, uncovered, 12 to 15 minutes or until tomato juices begin to thicken, stirring and crushing tomatoes occasionally with a spoon.2. Break eggs, one at a time, into a small bowl or cup and slip into tomato mixture. Simmer, covered, 5 minutes or until egg whites are completely set and yolks start to thicken. 3. Before serving, drizzle eggs with remaining 1 Tbsp. oil and sprinkle with basil. Makes 4 servings (1 egg each).per serving 176 cal., 12 g fat (3 g sat. fat), 186 mg chol., 374 mg sodium, 10 g carb., 3 g fiber, 8 g pro.
Banana Pancakes
14 PALEO RECIPES
Tropical Smoothie Bowlsstart to finish 15 minutes
2 cups fresh or frozen cubed mango
1 to 2 cups lightly packed baby fresh
spinach
1 cup unsweetened light coconut milk
1 medium banana, frozen if desired*3⁄4 cup chopped fresh pineapple
2 Tbsp. honey
1 cup chopped fresh pineapple1⁄4 cup chopped macadamia nuts1⁄4 cup unsweetened raw chip coconut,
toasted
2 to 3 Tbsp. snipped crystallized ginger
Small fresh mint leaves (optional)
1. In a blender or food processor combine first six ingredients (through honey). Cover and blend or process until smooth. Serve in bowls topped with remaining ingredients. Makes 4 servings (about 1 cup each).*TIP To freeze banana, peel and cut into 1-inch slices. Place on a tray lined with waxed paper. Cover with plastic wrap and freeze 1 to 2 hours or until firm. To store, transfer frozen banana slices to an airtight container; freeze up to 3 months.per serving 288 cal., 13 g fat (6 g sat. fat), 0 mg chol., 28 mg sodium, 46 g carb., 5 g fiber, 3 g pro.
Homemade Breakfast Sausage start to finish 25 minutes
1 tsp. dried sage, crushed3⁄4 tsp. sea salt3⁄4 tsp. freshly ground black pepper1⁄2 tsp. dried thyme, crushed1⁄2 tsp. garlic powder1⁄2 tsp. onion powder
1 lb. ground pork
1. In a large bowl combine first six ingredients (through onion powder). Add ground pork; mix well. Shape into six 3 1⁄2-inch-diameter patties.2. Heat an extra-large skillet over medium heat. Add patties; cook 8 minutes or until done (160°F), turning once. Makes 6 servings (1 sausage each).per serving 168 cal., 12 g fat (4 g sat. fat), 51 mg chol., 343 mg sodium, 1 g carb., 0 g fiber, 14 g pro.
VARIATIONS
Fennel-Apple: Prepare as directed, except
add 1⁄2 cup shredded peeled apple and 1⁄2 tsp.
crushed fennel seeds to the meat mixture.
Maple: Prepare as directed, except add 1⁄3 cup finely chopped pecans (if desired),
2 Tbsp. pure maple syrup, and dash ground
nutmeg to the meat mixture.
Mushroom-Red Pepper: Prepare as
directed, except cook 1 1⁄2 cups chopped
fresh mushrooms in 1 Tbsp. olive oil until
tender. Add cooked mushrooms and 1⁄4 cup
chopped roasted red sweet pepper to the
meat mixture.
Turkey: Prepare as directed, except
substitute ground turkey for the ground
pork and add 1⁄2 cup shredded peeled apple
to the meat mixture. Cook patties until
done (165°F).
B E T T E R B R E A K F A S T S
Tropical Smoothie Bowls
Homemade Breakfast Sausage
15PALEO RECIPES
Frizzled Eggs over Garlic Steak and Mushroom Hashstart to finish 40 minutes
3 Tbsp. olive oil
3 cups sliced fresh mushrooms (8 oz.)
2 cups coarsely chopped sweet potatoes1⁄2 cup chopped onion1⁄3 cup chopped red sweet pepper
4 3-oz. tenderized beef eye round
(breakfast) steaks*1⁄4 tsp. sea salt1⁄4 tsp. black pepper
4 cloves garlic, thinly sliced
4 eggs
Snipped fresh tarragon or Italian
parsley (optional)
1. For hash, in an extra-large skillet heat 2 Tbsp. of the oil over medium-high heat. Add next four ingredients (through sweet pepper). Cook,
covered, 10 to 12 minutes or until potatoes are tender, stirring
frequently. Remove from skillet; cover and keep warm.
2. Sprinkle steaks with 1⁄8 tsp. of the salt and 1⁄8 tsp. of the black pepper. In skillet heat remaining 1 Tbsp. oil over medium-high heat. Add steaks and garlic; cook 3 to 4 minutes for medium-rare (145°F), turning once. Remove from skillet; cover and keep warm.3. Break eggs into skillet; sprinkle with remaining 1⁄8 tsp. salt and 1⁄8 tsp. black pepper. Reduce heat to low; cook eggs, covered, 3 to 4 minutes or until whites are completely set and yolks start to thicken. Serve steaks and hash with eggs. If desired, sprinkle with tarragon. Makes 4 servings (1 steak, 3⁄4 cup hash, 1 egg each).*TENDERIZING If you can’t find tenderized steaks, use the coarse-tooth side of a meat mallet to lightly pound steaks.per serving 353 cal., 18 g fat (4 g sat. fat), 237 mg chol., 295 mg sodium, 19 g carb., 3 g fiber, 29 g pro.
THE RIGHT PAN
Using a nonstick pan makes cooking eggs a dream, but most nonstick pans contain a substance called perfluorooctanoic
acid (PFOA) that has been linked to health problems when used at high heat. Enter the ceramic-coated nonstick frying pan.
Relatively new to the market, the slick surface of a ceramic-coated pan is a healthy and environmentally friendly option—
and it releases eggs beautifully, making cleanup easier.
»
16 PALEO RECIPES
The Everyday
OmeletAn omelet makes a very fast and easy anytime meal.
The options for fillings are limited only
by your imagination and taste—just
make sure to skip the cheese!
1. In a small bowl beat eggs, the water, salt,
and pepper with a fork until combined but
not frothy.
2. In an 8-inch skillet with flared sides heat
oil over medium-high heat. Add egg mixture;
reduce heat to medium. Immediately begin
stirring eggs gently but continuously with a
heat-resistant spatula until small pieces of
cooked egg form within the liquid egg. Stop
stirring. Cook 30 to 60 seconds more or until
eggs are set and shiny.
3. Top with desired Filling. Using spatula,
lift and fold an edge of omelet about a third
of the way toward center. Fold opposite
omelet edge toward center and transfer
to a warm plate. If making more than one
omelet, cover each with foil to keep warm
while preparing the additional omelets.
Makes 1 omelet.
per omelet without fillings 245 cal., 21 g fat (10 g sat. fat), 454 mg chol., 513 mg sodium, 1 g carb.,
Easy Omeletstart to finish
10 minutes
2 eggs
2 Tbsp. water1⁄8 tsp. salt
Dash black pepper
1 Tbsp. olive oil
Filling (tip, right)
P A L E O
F A V O R I T E
17PALEO RECIPES
Omelets are a perfect way to clean out your refrigerator and use up leftovers. If it’s hearty you’re after, think
roasted or grilled meats, shrimp, or salmon. If you want light and lean, pile on the fresh vegetables—you
might have to quickly sauté them before adding them as a filling. Tuck in baby spinach, sautéed greens, or
fresh herbs. Top with a bit of Spicy Paleo Mayonnaise (recipe, page 7) for a little kick.
T H E F I L L I N G
Get Creative!
Mushroom
s
Basil
Thyme
Spinach
Cilantro
Sea Salt
Shallots
Sweet Pot
ato
Asparagus
Caramelized
Onions
Red Pepper
Let’s LunchWhether you’re at home or at your desk, these 30-minute-
or-less Paleo-perfect lunches are “fast food” in the best sense
of the word—quick, convenient, and nutritious.
19PALEO RECIPES
Veggie Noodles with Cashew-
Cilantro Pesto, page 20
P R E P A H E A D
Cut up fruits and vegetables
Sunday night for quick packing each
morning—and easy snacking
anytime.
L E T ’ S L U N C H
Veggie Noodles with Cashew-Cilantro Pesto Pictured on page 19
start to finish 30 minutes
3 medium carrots
1 medium English cucumber, peeled,
if desired
1 medium daikon,* peeled
2 cups thinly sliced napa or savoy cabbage1⁄4 tsp. sea salt
1 cup raw cashews1⁄2 cup lime juice1⁄3 cup chopped green onions
2 Tbsp. agave syrup
1 fresh jalapeño chile pepper, seeded
and finely chopped (tip, page 28)
2 tsp. grated fresh ginger
2 tsp. sesame oil
3 cloves garlic3⁄4 cup snipped fresh cilantro
12 to 16 oz. halved cooked shrimp or
chopped cooked pork or poultry
1. Using a vegetable peeler, cut carrots, cucumber, and daikon lengthwise into long, thin ribbons. In an extra-large bowl combine vegetable ribbons, cabbage, and salt. Let stand while preparing pesto.2. For pesto, in a food processor or blender combine next eight ingredients (through garlic); add 1⁄2 cup of the cilantro. Cover and blend or process until smooth. 3. Drain vegetables, reserving any liquid. If necessary, thin pesto with some of the vegetable liquid or a little water.4. Add pesto and shrimp to vegetable mixture; toss gently to coat. Top with remaining 1⁄4 cup cilantro. Makes 5 servings (1 cup each).*TIP Daikon radishes are large Asian radishes often shaped like a fat white carrot. They’re perfect for peeling into thin ribbons. per serving 360 cal., 18 g fat (4 g sat. fat), 82 mg chol., 225 mg sodium, 28 g carb., 5 g fiber, 26 g pro.
Lemony Tuna Saladstart to finish 20 minutes
1 lemon1⁄2 cup chopped fennel1⁄2 cup thinly sliced red onion
1 5-oz. pkg. mixed spring greens or arugula
2 5-oz. cans preservative-free tuna,*
drained
1 cup grape or cherry tomatoes, halved
Sea salt and black pepper
1. Remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon.2. In a large bowl combine lemon zest and juice, fennel, and onion. Add arugula, tuna, and tomatoes; toss gently to coat. Season to taste with salt and pepper. Makes 4 servings (11⁄2 cups each).*TIP Look for tuna that is packed in a BPA-free container with simply olive oil or water.per serving 104 cal., 2 g fat (1 g sat. fat), 24 mg chol., 377 mg sodium, 7 g carb., 2 g fiber, 15 g pro.
Chicken and Avocado Lettuce Wrapsstart to finish 30 minutes
1 lb. skinless, boneless chicken breast
halves
Sea salt and black pepper
Olive oil
2 limes
2 avocados, halved, seeded, and peeled1⁄2 cup snipped fresh cilantro
8 leaves romaine lettuce
1 cup grape tomatoes, halved1⁄2 cup thinly sliced green onions
1 recipe Savory Cashew Cream (recipe,
page 7)
1. Using a meat mallet, flatten chicken between two pieces of plastic wrap to 1⁄2-inch thickness. Sprinkle with salt and pepper. Lightly grease a grill pan with oil; heat over medium-high heat. Add chicken; cook 8 to 10 minutes or until done (165°F), turning once. Cover; let stand 3 minutes.2. Meanwhile, for guacamole, squeeze 2 Tbsp. juice from 1 of the limes. In a medium bowl coarsely mash avocados with a fork. Stir in lime juice and cilantro.3. To serve, thinly slice chicken. Spread guacamole onto lettuce; top with chicken. Cut remaining lime in half and squeeze over chicken. Add tomatoes and green onions and top with Savory Cashew Cream. Makes 4 servings (2 wraps each).per serving 464 cal., 29 g fat (5 g sat. fat), 83 mg chol., 240 mg sodium, 21 g carb., 7 g fiber, 34 g pro.
Lemony Tuna Salad
21PALEO RECIPES
Chicken and Avocado Lettuce
Wraps
CAN YOU DO THE DELI?
Deli lunch meats are fine on the Paleo plan if they have no added sugar or preservatives, such as nitrates. Look for
products packaged with just salt and celery juice powder—a natural preservative—and you’re good to go. »
Savory Cashew Cream
SPIRALIZE THIS!
When you’re steering clear of grain-based pastas, zucchini noodles start to look a whole
lot better! And once you try spiraled veggies as a substitute, you WILL love them and will
want to invest in a spiralizer. Spiralizers are available in both handheld and countertop
versions. They come with a variety of blades. A good-quality handheld spiralizer with two
blades may cost about $20. Countertop models with three or four blades run about $40.
»N O O D L E S
No spiralizer? Use a vegetable
peeler to cut zucchini
lengthwise into long, thin ribbons.
Garlicky Zucchini Noodles
23PALEO RECIPES
Garlicky Zucchini Noodlesstart to finish 25 minutes
2 medium zucchini, trimmed
3 Tbsp. walnut or olive oil
6 cloves garlic, smashed, peeled, and
halved lengthwise1⁄2 cup coarsely chopped walnuts1⁄2 tsp. sea salt
2 cups chopped cooked meat or poultry
1 cup thinly sliced tart green apple
Fresh ground black pepper
1. Using a vegetable spiralizer, julienne cutter, or mandoline, cut zucchini into long, thin noodles.2. In an extra-large skillet heat 2 Tbsp. of the oil over medium-high heat. Add garlic; cook and stir 2 minutes or until starting to brown. Add zucchini noodles; cook and toss with tongs 1 minute. Transfer to a serving bowl. Add walnuts to skillet; cook and stir 1 to 2 minutes or until toasted. Add to bowl with zucchini. Sprinkle with salt.3. Add remaining 1 Tbsp. oil to skillet. Add meat; heat through. Add to bowl with zucchini. Add apple slices; toss gently to combine. Sprinkle with black pepper. Makes 4 servings (about 1 cup each).per serving 369 cal., 25 g fat (3 g sat. fat), 62 mg chol., 317 mg sodium, 13 g carb., 3 g fiber, 24 g pro.
Southwest Kale Saladstart to finish 30 minutes
12 oz. Tuscan* kale
12 oz. chopped cooked chicken or turkey1⁄2 cup thinly sliced or thin bite-size
strips carrot1⁄2 cup red and/or yellow sweet
pepper strips1⁄3 cup fruit-juice sweetened dried
cranberries1⁄4 cup pumpkin seeds (pepitas), toasted
2 limes
2 Tbsp. finely chopped shallot
2 Tbsp. olive oil
1 tsp. honey1⁄2 tsp. sea salt1⁄2 tsp. ground ancho chile pepper1⁄2 tsp. ground coriander1⁄8 tsp. ground cumin
Dash cayenne pepper
1. Remove and discard thick stems from kale. Coarsely chop leaves (should have about 8 cups). In a large bowl combine chopped kale and next five ingredients (through pumpkin seeds).2. For vinaigrette, remove 1⁄2 tsp. zest and squeeze 1⁄4 cup juice from limes. In a small bowl whisk together lime zest and juice and remaining ingredients.3. Drizzle kale mixture with vinaigrette; toss to coat. Makes 4 servings.*TIP Tuscan kale has many different names, such as lacinato or dinosaur.
This variety has a better texture for raw preparations than the curly leaf variety.per serving 199 cal., 11 g fat (2 g sat. fat), 4 mg chol., 309 mg sodium, 22 g carb., 3 g fiber, 7 g pro.
Gazpacho Verdeprep 10 minutes chill 5 minutes
3 cups fresh baby spinach
2 ripe avocados, halved, seeded,
peeled, and chopped
1 English cucumber, cut into 1-inch
pieces (2 cups)
3 stalks celery, cut into 1-inch pieces
1 cup ice cubes
1 cup cold water1⁄2 to 2⁄3 cup green salsa (salsa verde)1⁄4 cup lime juice
Sea salt and black pepper
Fresh cilantro or Italian parsley
(optional)
1. In a food processor combine first eight ingredients (through lime juice). Cover and process until smooth. Add additional water if necessary to reach desired consistency.2. Cover and chill 5 to 10 minutes. Season with salt and pepper. Top with additional avocado and/or cucumber or fresh cilantro if desired. Makes 4 servings (11⁄3 cups each).per serving 150 cal., 11 g fat (1 g sat. fat), 0 mg chol., 390 mg sodium, 13 g carb., 7 g fiber, 3 g pro.
L E T ’ S L U N C H
Southwest Kale Salad
Gazpacho Verde
24 PALEO RECIPES
Packin’ PaleoSay good-bye to the boring brown bag! Put a little
life into your lunch box with these inspiring ideas.
P A L E O
F A V O R I T E
Cabbage slaw (red and green cabbage
+ carrot + cooked shredded chicken)
+ Any Paleo Salad
Dressing (recipes, page 57)
Leftover kabobs (grilled shrimp + sweet pepper + pineapple)
Chicken strips (Dip in egg wash, dredge in 1⁄3 cup ground almonds or almond meal + 2 Tbsp. sesame seeds and/or poppy seeds + sea salt.
Pan fry in coconut oil until chicken is 165°F.)
+Paleo BBQ Sauce (recipe, page 45)
Zucchini noodles tossed with Paleo Pesto
(recipe, page 44)
25PALEO RECIPES
S U P P L I E S
Better Bags & BoxesSkip the plastic. There are so many eco-friendly
boxes and bags for toting your lunch. Choose
from BPA- and PVC-free reusable containers
(available everywhere!), recycled cardboard
(papermart.com), or cool waxed canvas bags
(etsy.com).
Walnut or almond butter
+ Fresh dippers
Halved avocado topped with cooked salmon tossed with celery
+Spicy Paleo Mayonnaise (recipe, page 7) + lemon
Sweet potato chips fried in coconut oil
(try Jackson’s Honest Sweet Potato Chips)
Fresh lettuce wraps (grilled flank steak
+ red sweet peppers + fresh basil + squeeze of lime)
30-Minute DinnersGoing Paleo means eating unprocessed foods—and while your
body might thank you, it can mean a little more time in the kitchen.
Thankfully, these recipes call for smart ingredient combinations
and cooking methods to make meal prep speedy.
27PALEO RECIPES
Skillet Steaks with
Mushrooms,
page 28
CONSIDER IT
For better flavor and nutrition, choose
well-sourced, responsibly raised meat such
as pasture-raised chicken, grass-fed beef,
or heritage pork.
»
28 PALEO RECIPES
3 0 - M I N U T E D I N N E R S
Quick Scallop and Noodle Saladstart to finish 30 minutes
12 fresh or frozen sea scallops
(about 18 oz. total)
1 medium zucchini, trimmed1⁄2 tsp. olive oil
2 Tbsp. 100 percent orange juice
2 Tbsp. champagne or cider vinegar
1 Tbsp. toasted sesame oil
1 tsp. grated fresh ginger1⁄2 tsp. lime zest1⁄2 tsp. sea salt
1 1⁄2 cups torn fresh spinach leaves
1 cup chopped cucumber2⁄3 cup thinly sliced radishes 1⁄4 tsp. black pepper
1 Tbsp. olive oil
2 Tbsp. sesame seeds, toasted*
1. Thaw scallops, if frozen. Using a vegetable spiralizer or julienne cutter, cut zucchini into long, thin noodles. In a large skillet heat 1⁄2 tsp. olive oil over medium-high heat. Add zucchini noodles. Cook and stir 1 minute or just until tender; cool.
2. Meanwhile, in a large bowl combine next five ingredients (through lime zest) and 1⁄4 tsp. of the salt. Stir in noodles, spinach, cucumber, and radishes.3. Rinse scallops; pat dry. Sprinkle with remaining 1⁄4 tsp. salt and the pepper.4. In same skillet heat 1 Tbsp. olive oil over medium-high heat. Add scallops; cook 3 to 5 minutes or until opaque, turning once. Serve noodles with scallops; sprinkle with sesame seeds. Makes 4 servings (3 scallops, 11⁄4 cups noodles each).*TIP In a dry small skillet cook and stir seeds over medium heat until light brown.per serving 227 cal., 10 g fat (1 g sat. fat), 42 mg chol., 527 mg sodium, 9 g carb., 2 g fiber, 24 g pro.
Chicken Meatball Noodle Bowlstart to finish 30 minutes
1 1⁄2 lb. parsnips, peeled and trimmed
5 Tbsp. olive oil
12 oz. ground chicken
2 Tbsp. flaxseed meal
2 Tbsp. snipped fresh cilantro
1 Tbsp. grated fresh ginger1⁄2 tsp. sea salt
1 medium Fresno chile pepper, seeded
and finely chopped* (optional)1⁄3 cup champagne or cider vinegar
2 Tbsp. honey
1 Tbsp. lime juice
4 cups shredded romaine lettuce
1 cup finely shredded carrots
Sliced green onions (optional)
Lime wedges (optional)
1. Using a vegetable spiralizer or mandoline, cut parsnips into long, thin noodles. In a large skillet heat 2 Tbsp. of the oil over medium heat. Add parsnip noodles; cook, covered, 5 to 7 minutes or until crisp-tender, stirring occasionally. Remove from skillet.2. Meanwhile, in a bowl combine next five ingredients (through salt). Shape into 16 meatballs (coat hands with oil, if necessary). In skillet heat 1 Tbsp. of the oil over medium heat. Add meatballs; cook 10 minutes or until done (165°F), turning to brown evenly. Remove meatballs from skillet; keep warm.3. Add remaining 2 Tbsp. oil and, if desired, chile pepper to skillet. Stir in vinegar, honey, and lime juice; heat through.
4. Divide noodles, lettuce, and carrots among bowls. Top with meatballs; drizzle with vinegar mixture. If desired, top with green onions and cilantro; serve with limes. Makes 4 servings (4 meatballs each).*TIP Chile peppers contain oils that may irritate skin and eyes. Wear plastic or rubber gloves when working with them.per serving 475 cal., 26 g fat (4 g sat. fat), 73 mg chol., 386 mg sodium, 45 g carb., 11 g fiber, 19 g pro.
Skillet Steaks with Mushrooms Pictured on page 27
start to finish 30 minutes
2 8-oz. boneless beef top loin steaks,
cut 3⁄4 to 1 inch thick and trimmed1⁄2 tsp. cracked black pepper1⁄4 tsp. sea salt
1 tsp. olive oil
8 oz. fresh mushrooms, quartered
1 cup frozen small whole onions
4 cloves garlic, minced3⁄4 cup dry red wine
1 cup 50 percent less sodium
beef broth
2 1⁄2 tsp. arrowroot*
Fresh parsley (optional)
1. Sprinkle steaks with pepper and salt. In a large skillet heat oil over medium-high heat. Reduce heat to medium. Add steaks; cook 8 to 10 minutes or until medium rare (145°F), turning once. Remove steaks; cover.2. For sauce, in skillet cook mushrooms and onions over medium-high heat 5 minutes or until tender, stirring frequently. Add garlic; cook and stir 1 minute. Add wine. Boil gently, uncovered, 5 minutes, stirring occasionally. Stir together broth and arrowroot; stir into mushroom mixture. Cook and stir until thickened and bubbly. Cook and stir 1 minute more.3. Cut steaks in half and return to skillet; heat through. If desired, top with parsley. Makes 4 servings (1⁄2 steak, 2⁄3 cup sauce each).*TIP Arrowroot, made from the rootstock of tropical plants, is grain-free. It has twice the thickening power of wheat flour.per serving 267 cal., 11 g fat (4 g sat. fat), 69 mg chol., 306 mg sodium, 8 g carb., 1 g fiber, 28 g pro.
Quick Scallop and Noodle Salad
WHAT’S KICKIN’, CHICKEN?
You might have to ask your
butcher to grind chicken for
this recipe. Because breast
halves are very lean, they might
make a drier meatball. Use a
combination of boneless breasts
and thighs for a juicier meatball.
A chicken meatball cooked
to 165°F is safe regardless
of color.
Chicken
Meatball
Noodle
Bowl
30 PALEO RECIPES
3 0 - M I N U T E D I N N E R S
Mediterranean Flat Iron Steaksstart to finish 30 minutes
1 lemon
2 6- to 8-oz. boneless beef shoulder top
blade (flat iron) steaks, trimmed and
cut in half
1 tsp. dried rosemary, crushed1⁄4 tsp. sea salt1⁄4 tsp. black pepper
3 Tbsp. olive oil
1 8-oz. pkg. kale sprouts or Brussels
sprouts, sliced lengthwise1⁄4 cup Balsamic Salad Dressing (recipe,
page 57)
2 cups grape tomatoes, halved if desired
2 cloves garlic, minced1⁄3 cup pitted green olives, halved
1. Remove 1 tsp. zest from lemon; cut lemon into wedges. Sprinkle both sides of steaks with rosemary, salt, and pepper; rub in with your fingers.2. In a large skillet heat 1 Tbsp. of the oil over medium-high heat. Reduce heat to medium. Add steaks; cook 8 to 10 minutes or until medium rare (145°F), turning once. Remove from skillet; keep warm.3. Meanwhile, in an extra-large skillet heat 1 Tbsp. of the oil over medium-high heat. Add kale; cook, covered, 5 to 7 minutes or until tender-crisp. Remove from heat. Drizzle with Balsamic Salad Dressing; toss to coat. 4. In the large skillet heat remaining 1 Tbsp. oil over medium-high heat. Add tomatoes and garlic; cook 3 minutes or until tomatoes start to soften and burst. Remove from heat. Stir in olives and lemon zest.5. Serve steaks with kale mixture, tomato mixture, and lemon wedges. Makes
4 servings.
per serving 393 cal., 31 g fat (6 g sat. fat), 56 mg chol., 621 mg sodium, 14 g carb., 5 g fiber, 19 g pro.
RAS EL HANOUT A phrase that
means “head of the shop” in
Arabic, the name implies that it
is a blend of the best spices the
vendor has to offer. Although it is
mostly associated with Morocco,
ras el hanout is used all over
North Africa, varying slightly from
region to region. Commonly used
spices include cardamom, cumin,
cloves, cinnamon, nutmeg, mace,
allspice, ginger, chiles, coriander,
black pepper, paprika, fenugreek,
and turmeric. Try it with poultry
and fish.
ZA’ATAR This blend of sesame
seeds, herbs (such as oregano
and thyme), sea salt, and
sumac—dried ground berries of a
sumac bush native to the Middle
East—is widely used across the
Mediterranean and Middle East.
The sumac gives it a tart lemony
flavor and gorgeous pop of color.
Try it on lamb, poultry, fish, and
vegetables.
ALEPPO PEPPER A type of chile
grown in Syria and Turkey, the
pepper is named for the city of
Aleppo in northern Syria. It has a
warm, earthy flavor and moderate
heat, with fruitiness and an
undertone of cumin. Pair it with
beef—or try it on top of eggs.
HARISSA This fiery blend from
Tunisia comes in both powder and
paste forms and is usually a blend
of hot chiles (which are often
smoked), garlic, cumin, coriander,
caraway, and mint. Tomatoes and
rose petals are often included in
the paste form. It packs quite a
punch—a little goes a long way!
L A B E L
Spice CrushIf you’re in a flavor rut,
here are a few new ideas
for brightening up simple
proteins like chicken breasts,
pork chops, or steaks.
Or toss these spices with
veggies before or after
roasting for an exotic global
flavor boost.
3 0 - M I N U T E D I N N E R S
JUST DO IT
You’re more likely to eat your hearty greens, such as
kale, collards, or chard, if the prep work is already done.
As soon as you get them home, strip the leaves from the
stems, then clean and dry the leaves in a salad spinner.
Refrigerate in a plastic bag with a dry paper towel inside.
They will stay fresh for several days.
ARUGULA
CHICKEN PAILLARD
»32 PALEO RECIPES
33PALEO RECIPES
3 0 - M I N U T E D I N N E R S
Arugula Chicken Paillardstart to finish 20 minutes
4 small skinless, boneless chicken
breast halves (about 1 1⁄4 lb. total)
Olive oil
3 cups arugula
2 cups shredded fresh baby spinach
2 pink grapefruits, peeled and sliced
1 medium avocado, halved, seeded,
peeled, and sliced3⁄4 cup thinly sliced fennel
1 recipe Champagne Vinaigrette
1. Using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap to 1⁄4- to 1⁄2-inch thickness.2. Lightly grease a panini griddle, covered indoor electric grill, or large skillet with oil. Heat over medium heat or according to manufacturer’s directions. Add chicken. If using griddle or grill, close lid and cook 4 minutes or until no longer pink (165°F). (If using skillet, cook 8 minutes, turning once.)3. Arrange chicken and next five ingredients (through fennel) on plates. Drizzle with Champagne Vinaigrette. Makes 4 servings.CHAMPAGNE VINAIGRETTE Whisk together 2 Tbsp. 100 percent grapefruit juice, 1 Tbsp. each champagne vinegar and olive oil, and 1⁄4 tsp. each sea salt and black pepper. per serving 314 cal., 11 g fat (2 g sat. fat), 82 mg chol., 271 mg sodium, 20 g carb., 6 g fiber, 35 g pro.
Warm Brussels Sprouts Salad with Chicken Pictured on page 31
start to finish 30 minutes
1 1⁄4 lb. skinless, boneless chicken
breast halves1⁄2 tsp. sea salt1⁄4 tsp. freshly ground black pepper1⁄4 cup olive oil
1 9-oz. pkg. shaved Brussels sprouts1⁄2 cup thinly sliced red onion1⁄2 cup thinly sliced celery1⁄4 cup cider vinegar
1 Tbsp. preservative-free Dijon-style
mustard, such as French’s brand
2 tsp. snipped fresh sage
2 small oranges, peeled and sliced 1⁄4 cup chopped toasted walnuts (tip,
page 52)
1. Sprinkle chicken with salt and pepper. Grill chicken, covered, over medium heat 12 to 15 minutes or until done (165°F), turning once.*
2. Meanwhile, in a large skillet heat 2 Tbsp. of the oil over medium heat. Add Brussels sprouts, onion, and celery. Cook, covered, 4 to 6 minutes or until sprouts are crisp-tender, stirring occasionally. Cook, uncovered, 2 to 3 minutes more or until sprouts are light brown.3. In a small bowl whisk together remaining 2 Tbsp. oil, vinegar, mustard, and sage; pour over sprouts mixture. Cook and stir 1 minute more. Stir in oranges.4. Thinly slice chicken. Serve warm sprouts mixture topped with chicken, walnuts, and additional sage. Makes 4 servings.*TO USE A GRILL PAN Lightly grease a grill pan with olive oil and heat over medium heat. Add chicken; cook 12 to 15 minutes or until done (165°F), turning once.per serving 399 cal., 22 g fat (3 g sat. fat), 103 mg chol., 471 mg sodium, 14 g carb., 5 g fiber, 36 g pro.
Pork-Rhubarb Skilletstart to finish 30 minutes
1 Tbsp. olive oil
1 lb. lean boneless pork, trimmed and
cut into bite-size strips
1 medium onion, cut into thin wedges
1 1⁄2 cups sliced fresh rhubarb or frozen
unsweetened sliced rhubarb, thawed
1 cup sliced red and/or green apple
1 cup chicken broth
2 Tbsp. 100 percent apple juice
1 Tbsp. snipped fresh sage
2 tsp. arrowroot (tip, page 28)1⁄2 tsp. sea salt1⁄4 tsp. black pepper
1 recipe Cauliflower “Couscous”
1. In an extra-large skillet heat oil over medium-high heat. Add meat; cook and stir 3 to 4 minutes or until browned. Remove from skillet.2. Add onion to skillet. Cook and stir 2 to 3 minutes or until tender. Add fresh rhubarb (if using) and apple; cook 3 to 4 minutes or until apple is crisp-tender, stirring occasionally. 3. In a small bowl combine next six ingredients (through pepper). Add broth mixture and frozen rhubarb (if using) to skillet; cook and stir until thickened and bubbly. Stir in meat; heat through.4. Serve over Cauliflower “Couscous.” If desired, top with additional sage. Makes 4 servings (1 cup meat, 1⁄2 cup couscous each).CAULIFLOWER “COUSCOUS”
Working in batches, in a food processor pulse 1 small head cauliflower, broken into large florets (3 1⁄2 cups), until pieces are the size of couscous. In a large skillet heat 1 Tbsp. olive oil over medium heat. Add cauliflower; cook 8 minutes or just until beginning to brown, stirring occasionally. Stir in 1⁄4 tsp. each sea salt and coarse black pepper. Makes 2 cups.per serving 270 cal., 11 g fat (2 g sat. fat), 65 mg chol., 757 mg sodium, 16 g carb., 4 g fiber, 30 g pro.
PORK-RHUBARB
SKILLET
Snapper with Avocado Salsastart to finish 20 minutes
1 lb. fresh or frozen skinless red
snapper fillets, 1⁄2 to 3⁄4 inch thick
1 ripe avocado, halved, seeded,
peeled, and chopped
2 Tbsp. finely chopped red onion
1 Tbsp. snipped fresh cilantro
1 Tbsp. lime juice1⁄4 tsp. sea salt
2 Tbsp. olive oil
Black pepper
1. Thaw fish, if frozen. For salsa, in a small bowl combine next five ingredients (through salt).2. Rinse fish; pat dry. Cut into four serving-size pieces, if necessary. Measure thickness of fish. Sprinkle with additional salt and pepper. In an extra-large skillet heat oil over medium-high heat. Add fish; cook 4 to 6 minutes per 1⁄2-inch thickness or until fish flakes easily, turning once. Top fish with salsa. Makes 4 servings (1 fillet, 1⁄4 cup salsa each).per serving 206 cal., 11 g fat (2 g sat. fat), 65 mg chol., 279 mg sodium, 4 g carb., 2 g fiber, 22 g pro.
F I S H I N G
Snapper is not the only fish in the
sea. Try halibut or cod in this recipe
if you’re in the market to swap.
35PALEO RECIPES
Maple-Pork Wilted Saladstart to finish 30 minutes
8 cups fresh baby spinach or torn fresh
spinach leaves
1 1⁄2 cups peeled, seeded, and chopped
cucumber1⁄3 cup thin wedges red onion
12 oz. pork tenderloin, trimmed and
sliced 1⁄4 inch thick1⁄4 tsp. sea salt1⁄4 tsp. black pepper
2 Tbsp. olive oil
2 Tbsp. finely chopped shallot1⁄4 cup cider vinegar1⁄4 cup pure maple syrup1⁄4 cup sliced almonds, toasted
1. In a large bowl combine spinach,
cucumber, and onion. Sprinkle meat with
salt and pepper.
2. In a large skillet heat 1 Tbsp. of the oil
over medium-high heat. Add meat; cook 2 to
3 minutes or just until slightly pink in center,
turning once. Add meat to spinach mixture.
3. For dressing, in skillet heat remaining
1 Tbsp. oil over medium heat. Add shallot;
cook and stir 2 minutes or until tender.
Stir in vinegar and maple syrup. Simmer,
uncovered, 1 1⁄2 to 2 minutes or until slightly
thickened. Season to taste with additional
salt and pepper.
4. Pour dressing over spinach mixture; toss
gently to coat. Top with almonds. Makes
4 servings.
per serving 325 cal., 15 g fat (4 g sat. fat), 67 mg chol., 349 mg sodium, 23 g carb., 3 g fiber, 24 g pro.
Garlic Pork and Sweet Potato Hashstart to finish 30 minutes
4 cups chopped sweet potatoes
1 1⁄2 lb. pork tenderloin, trimmed and cut
into 1-inch slices
2 Tbsp. 50 percent less sodium beef broth1⁄2 tsp. sea salt1⁄4 tsp. black pepper
3 Tbsp. olive oil
8 cloves garlic, thinly sliced1⁄4 cup sliced green onions
2 Tbsp. honey
2 Tbsp. water
Fresh snipped thyme
1. Place sweet potatoes in a bowl; cover with
vented plastic wrap. Microwave 8 minutes,
stirring once. Remove plastic wrap; set
potatoes aside. Meanwhile, to butterfly each
meat slice, make a horizontal cut three-
fourths of the way through each slice; open
and flatten slightly. Brush with 1 Tbsp. of the
broth and sprinkle with salt and pepper.
2. In an extra-large skillet heat oil over
medium-high heat. Add garlic; cook and
stir just until golden.* Remove from skillet.
Add meat; cook 4 to 6 minutes or until a
thermometer registers 145°F, turning once.
Remove from skillet; keep warm.
3. For hash, add sweet potatoes to skillet.
Cook until starting to crisp, stirring
occasionally. Add green onions; cook and stir
1 minute. Spoon hash onto plates; top with
meat and garlic.
4. In the same skillet whisk together honey,
the water, and remaining 1 Tbsp. broth.
Cook and stir until bubbly. Drizzle over
meat. Top with fresh snipped thyme.
Makes 4 servings.
*TIP Cook the garlic just until golden but
not too brown. If it burns, it will taste bitter.
per serving 451 cal., 16 g fat (3 g sat. fat), 107 mg chol., 449 mg sodium, 39 g carb., 4 g fiber, 37 g pro.
Garlic Pork and Sweet Potato Hash
Maple-Pork Wilted Salad
3 0 - M I N U T E D I N N E R S
Back to Fire & SmokeOur Paleo ancestors figured out that fire makes food taste better—thank
goodness! All you really need to make a super-quick meal is hot coals;
a great cut of meat, poultry, or fish (plus a sprinkle of seasoning);
and a side of grilled fresh vegetables. Dinner done!
37PALEO RECIPES
MAKE IT DIFFERENT
This recipe has an autumn feel, but if you want a more summery combo, substitute peaches or nectarines
for the apple and toasted sliced almonds for the pecans. Go with watercress as your greens. The dressing is
light and fresh so will go with anything.
»
Dijon Pork Chops with Apple Salad,
page 39
I N S E A S O N
Paprika, sage, garlic, salt, and
pepper add a warm earthy flavor that complements the smokiness from
the grill.
Grilled Ribeye Steaks with Smoky Tomatoes
39PALEO RECIPES
Grilled Ribeye Steaks with Smoky Tomatoesprep 25 minutes grill 10 minutes
2 tsp. paprika
1 tsp. sea salt1⁄2 tsp. ground sage1⁄4 tsp. garlic powder1⁄4 tsp. dry mustard1⁄4 tsp. black pepper
4 boneless beef ribeye steaks, cut 1 inch
thick and trimmed
6 to 8 small heirloom or roma tomatoes,
cut in 1-inch slices
8 to 12 green onions, trimmed
1. In a small bowl combine first six ingredients (through pepper). Remove 1 tsp. of the mixture for tomatoes. Sprinkle remaining mixture over both sides of steaks; rub in with your fingers.2. Grill steaks, covered, directly over medium heat 10 to 13 minutes for medium rare (145°F) or 12 to 15 minutes for medium (160°F), turning once. Sprinkle tomatoes with reserved 1 tsp. spice mixture. Grill tomatoes and green onions the last 3 to 5 minutes until tomatoes are heated through and green onions are just crisp-tender, turning tomatoes and onions once. 3. Cover steaks and let stand 5 minutes. Serve with tomatoes and green onions. Makes 4 servings.per serving 782 cal., 61 g fat (25 g sat. fat), 185 mg chol., 646 mg sodium, 8 g carb., 3 g fiber, 50 g pro.
Dijon Pork Chops with Apple SaladPictured on page 37
prep 30 minutes grill 10 minutes
3 cups baby arugula or watercress
1 medium apple, thinly sliced
1 cup thinly sliced celery1⁄2 cup thinly sliced radishes1⁄2 cup pecan pieces, toasted
3 Tbsp. cider vinegar
3 Tbsp. olive oil
1 Tbsp. honey
Dash sea salt and black pepper
2 Tbsp. preservative-free Dijon-style
mustard, such as French’s brand
1 Tbsp. whole grain mustard
1 Tbsp. Paleo Mayonnaise (recipe,
page 7)
2 tsp. snipped fresh thyme
1 tsp. honey1⁄4 tsp. black pepper
4 bone-in pork loin chops, cut 1 inch
thick and trimmed
1. In a large bowl combine first five ingredients (through pecans); cover and chill. For dressing, in a small bowl whisk together vinegar, oil, 1 Tbsp. honey, salt, and pepper; cover and chill.2. In a small bowl whisk together next six ingredients (through 1⁄4 tsp. pepper).3. Grill chops, covered, over medium heat 10 to 12 minutes or until a thermometer registers 145°F, turning once. Transfer chops to a plate; cover and let stand 3 minutes.4. To serve, spoon mustard mixture over chops. Pour dressing over arugula mixture; toss to coat. Serve with chops. Makes 4 servings (1 chop, 11⁄4 cup greens each).per serving 546 cal., 39 g fat (6 g sat. fat), 89 mg chol., 421 mg sodium, 16 g carb., 3 g fiber, 33 g pro.
Grilled Shrimp in Coconut Milk Sauceprep 35 minutes marinate 30 minutes
grill 7 minutes
1 lb. fresh or frozen extra-large shrimp
in shells (about 26)
2 Tbsp. olive oil
2 tsp. lime juice
1 fresh malagueta, tabasco, Thai, or
chile de arbol, finely chopped*
2 cloves garlic, minced
Dash sea salt
Dash black pepper1⁄2 cup chopped red sweet pepper 1⁄4 cup finely chopped onion
1 cup peeled, seeded, and chopped
tomatoes1⁄2 cup unsweetened coconut milk
1 Tbsp. tomato paste
Snipped fresh parsley or cilantro
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry. In a medium bowl combine 1 Tbsp. of the oil, lime juice, half of the chile pepper, half of the garlic, salt, and black pepper. Add shrimp; toss to coat. Cover; marinate in the refrigerator 30 to 60 minutes, stirring occasionally.2. Meanwhile, if using wooden skewers, soak in water 30 minutes. For sauce, in a medium skillet heat remaining 1 Tbsp. oil over medium heat. Add sweet pepper, onion, and remaining chile pepper and garlic; cook 10 minutes or until tender, stirring occasionally. Add tomatoes, coconut milk, and tomato paste. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes or until desired consistency. Season to taste with additional salt. Keep warm.
3. Thread shrimp onto four long skewers, leaving 1⁄4 inch between pieces. Grease grill rack. Grill shrimp skewers, uncovered, over medium heat 7 to 9 minutes or until shrimp are opaque, turning once.4. Spoon sauce onto a serving platter or divide among shallow bowls. Top with shrimp skewers and sprinkle with parsley. Makes 4 servings (about 6 shrimp each).*TIP Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.per serving 195 cal., 10 g fat (6 g sat. fat), 129 mg chol., 327 mg sodium, 6 g carb., 1 g fiber, 19 g pro.
B A C K T O F I R E & S M O K E
WHAT’S A MALAGUETA?
The malagueta chile pepper is a
popular Brazilian chile. Resembling
the Thai chile, it starts out green and
matures to a ripe red. In Portugal, the
young malegueta peppers are called
piri piri. If you can’t find malegueta
chiles, you can substitute Thai chiles,
chile de arbol, or habanero peppers.
»
Grilled Shrimp in Coconut Milk Sauce
40 PALEO RECIPES
Drunken Shrimp and Scallop Skewersprep 25 minutes marinate 15 minutes
grill 8 minutes
1 3⁄4 lb. fresh or frozen large sea scallops
(about 20)
12 oz. fresh or frozen large shrimp in
shells (about 20)1⁄4 cup 100 percent agave tequila 1⁄4 cup lime juice1⁄4 cup olive oil
2 Tbsp. snipped fresh oregano
4 cloves garlic, sliced
2 tsp. sea salt
2 tsp. agave syrup1⁄2 tsp. paprika
4 cups thin bite-size strips jicama
(1 to 11⁄4 lb.)
1 medium avocado, halved, seeded,
peeled, and thinly sliced1⁄2 cup fresh cilantro leaves
Salt and black pepper
Lime wedges
1. If using wooden skewers, soak in water 30 minutes. Thaw scallops and shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse scallops and shrimp; pat dry. Place in a resealable plastic bag set in a shallow dish. 2. In a small bowl combine next eight ingredients (through paprika). Remove 1⁄2 cup of the marinade for jicama slaw. Pour remaining marinade over scallops and shrimp. Seal bag; turn to coat. Marinate at room temperature 15 minutes, turning bag once or twice. 3. Meanwhile, for jicama slaw, in a medium bowl combine jicama, avocado, and cilantro. Pour reserved 1⁄2 cup marinade over jicama mixture; toss gently to coat. Season to taste with salt and pepper. Cover and chill until ready to serve.4. Drain scallops and shrimp, discarding marinade. Alternately thread scallops and shrimp onto six long skewers, leaving 1⁄4 inch between pieces. Grill seafood, covered, over medium-high heat 8 to 10 minutes or until scallops and shrimp are opaque, turning once. Serve seafood with jicama slaw and lime wedges. Makes 6 servings (1 skewer, 2⁄3 cup slaw each).per serving 306 cal., 11 g fat (1 g sat. fat), 123 mg chol., 843 mg sodium, 16 g carb., 6 g fiber, 33 g pro.
B A C K T O F I R E & S M O K E
41PALEO RECIPES
Lamb Chops with Blackberry-Peach Chutneyprep 20 minutes grill 12 minutes
2 tsp. olive oil
1 1⁄3 cups peeled, pitted and coarsely
chopped peaches1⁄4 cup sliced green onions1⁄8 tsp. ground cloves
1 cup fresh blackberries
1 Tbsp. red wine vinegar1⁄2 tsp. ground allspice
1⁄4 tsp. sea salt1⁄4 tsp. coarse ground black pepper
8 lamb loin or rib chops, cut 1 inch
thick and trimmed
Fresh thyme leaves (optional)
1. For chutney, in a large skillet heat oil over medium heat. Add peaches, green onions, and cloves; cook 3 minutes or just until peaches are tender, stirring occasionally. Add blackberries; reduce heat to medium-low. Cook and stir 3 minutes more. Remove from heat. Stir in vinegar; cool.
2. Combine allspice, salt, and pepper. Sprinkle over both sides of chops; rub in with your fingers.3. Grill chops, covered, over medium heat 12 to 14 minutes for medium rare (145°F) or 15 to 17 minutes for medium (160°F), turning once. Serve chops with chutney and, if desired, fresh thyme leaves. Makes 4 servings (2 chops each).per serving 152 cal., 8 g fat (3 g sat. fat), 40 mg chol., 197 mg sodium, 8 g carb., 3 g fiber, 13 g pro.
42 PALEO RECIPES
4 whole chicken legs (drumstick and
thigh), skinned if desired1⁄2 cup chopped green onions1⁄4 cup olive oil1⁄2 tsp. sea salt1⁄2 tsp. black pepper
2 lb. tomatoes, cut up (about 7 cups)
3 Tbsp. olive oil1⁄4 cup snipped fresh basil
Lemon wedges (optional)
1. Place chicken in a resealable plastic bag set in a shallow dish. Add green onions, 1⁄4 cup oil, 1⁄4 tsp. of the salt, and 1⁄4 tsp. of the pepper. Seal bag; turn to coat chicken. Marinate in the refrigerator 8 to 24 hours, turning bag occasionally.2. For melted tomatoes, place tomatoes in a large disposable foil baking pan. Drizzle with 3 Tbsp. oil and sprinkle with basil and remaining 1⁄4 tsp. salt and pepper. Grill tomatoes in pan, covered, over medium heat 15 minutes or until slightly softened. Remove from grill.3. Prepare grill for indirect heat using a drip pan. Place chicken, bone sides down,
over drip pan. Grill, covered, over indirect medium heat 55 to 60 minutes or until no longer pink (175°F), turning once.4. Transfer melted tomatoes to a serving platter; top with chicken. If desired, sprinkle with additional basil and serve with lemon wedges. Makes 4 servings (1 drumstick and thigh each).
436 cal., 34 g fat (8 g sat. fat), 139 mg chol., 280 mg sodium, 1 g carb., 0 g fi ber, 31 g pro.
B A C K T O F I R E & S M O K E
43PALEO RECIPES
Strawberry-Beef Summer Saladprep 25 minutes marinate 4 hours
grill 17 minutes
12 oz. beef fl ank steak, trimmed
1 recipe Orange-Balsamic Vinaigrette
16 fresh cremini mushrooms
4 cups arugula and/or fresh baby spinach
2 cups quartered or sliced strawberries
and/or whole blueberries
2 kiwifruits, peeled and sliced
1 orange, peeled and sliced1⁄4 cup snipped fresh Italian parsley
1. Place meat in a resealable plastic bag set in a shallow dish. Pour half of the Orange-Balsamic Vinaigrette over meat. Seal bag; turn to coat meat. Marinate in the refrigerator 4 to 24 hours, turning bag occasionally. Chill remaining vinaigrette until needed.2. If using wooden skewers, soak in water 30 minutes. Drain meat, discarding marinade. Thread mushrooms onto four 6- to 8-inch skewers; brush with 1 to 2 tsp. of the remaining vinaigrette. Grill meat, covered, over medium heat 17 to 21 minutes for medium rare to medium (145°F to 160°F), turning once. Grill mushroom skewers the last 8 to 10 minutes or until mushrooms are tender, turning occasionally.3. Cover meat and let stand 5 minutes. Thinly slice across the grain. Arrange arugula and/or spinach on a serving platter or divide among plates. Top with meat, mushrooms, berries, kiwifruits, orange, and parsley. Shake remaining vinaigrette; drizzle over salad. Makes 4 servings.
ORANGE-BALSAMIC VINAIGRETTE
Remove 2 tsp. zest and squeeze 3 Tbsp. juice from 1 orange. In a screw-top jar combine orange zest and juice; 3 Tbsp. olive oil; 3 Tbsp. white balsamic, white wine, or cider vinegar; 2 Tbsp. snipped fresh Italian parsley; 2 cloves garlic, minced; and 1⁄4 tsp. sea salt. Cover and shake well. Store in the refrigerator up to 1 week. per serving 263 cal., 12 g fat (3 g sat. fat), 25 mg chol., 143 mg sodium, 20 g carb., 4 g fi ber, 21 g pro.
Turkey Burgers with Grilled Pear Slawprep 35 minutes grill 18 minutes
3 ripe yet fi rm pears1⁄2 tsp. snipped fresh thyme1⁄4 tsp. sea salt1⁄4 tsp. black pepper
1 lb. ground turkey
4 cups shredded red cabbage1⁄2 cup thinly bias-sliced celery1⁄4 cup chopped green onions1⁄4 cup fruit-juice-sweetened dried
cranberries
1⁄4 cup chopped pecans, toasted
2 Tbsp. Paleo Mayonnaise (recipe, page 7)
2 Tbsp. preservative-free Dijon-style
mustard, such as French’s brand
2 Tbsp. lemon juice
1 Tbsp. pure maple syrup
1. Halve and core pears; shred one pear half. In a medium bowl combine shredded pear, thyme, salt, and pepper. Add ground turkey; mix well. Shape into four 3⁄4-inch-thick patties.2. Grease grill rack. Grill remaining pear halves, covered, over medium heat 6 to 8 minutes or until tender and lightly charred, turning once. Remove from grill. Grill patties, covered, 12 minutes or until no longer pink (165°F), turning once.3. Thinly slice grilled pears. For slaw, in a large bowl combine sliced pears and next fi ve ingredients (through pecans). In a small bowl combine remaining ingredients. Pour mayonnaise mixture over cabbage mixture; toss to coat. Season to taste with additional salt and pepper. Serve burgers with slaw. Makes 4 servings (1 burger each).per serving 436 cal., 25 g fat (5 g sat. fat), 93 mg chol., 433 mg sodium, 36 g carb., 7 g fi ber, 22 g pro.
Strawberry-Beef Summer Salad
Turkey Burgers with Grilled
Pear Slaw
YOU WON’T MISS THE BUN!
The fl avor of the patty and fruit slaw comes through so much stronger without
a bunch of bread in the way. If you’re craving something to wrap your “burger,”
try large leaves of butterhead or iceberg lettuce or cabbage, Paleo-approved
coconut wraps, thick ripe tomatoes slices, or grilled portobello mushroom caps.
»
44 PALEO RECIPES
P A L E O
F A V O R I T E
Kalamata Olive Tapenadestart to finish 10 minutes
1 9.5-oz. jar pitted Kalamata
olives or 2 cups other pitted ripe
olives, drained2⁄3 cup roasted red sweet pepper
2 large cloves garlic1⁄4 tsp. black pepper
1. In a food processor or blender
combine all ingredients. Cover and
blend or process until nearly smooth.
Store in the refrigerator up to 1 week.
Makes 16 servings (11⁄2 Tbsp. each).per serving 42 cal., 3 g fat (0 g sat. fat), 2 mg chol., 281 mg sodium, 3 g carb., 1 g fiber, 2 g pro.
Paleo Pestostart to finish 15 minutes
1 lemon
2 cups packed fresh spinach leaves
2 cups packed fresh basil or
arugula leaves1⁄2 cup walnuts or almonds, toasted1⁄2 cup olive oil
2 cloves garlic, minced1⁄2 tsp. sea salt
1. Remove 1 tsp. zest and squeeze
2 Tbsp. juice from lemon. In a food
processor combine zest and juice and
remaining ingredients. Cover; process
until smooth. Store in the refrigerator
up to 1 week or freeze up to 3 months.
Makes 21 servings (1 Tbsp. each).per serving 67 cal., 7 g fat (1 g sat. fat), 0 mg chol., 57 mg sodium, 1 g carb., 0 g fiber, 1 pro.
Toppers & Sauces
45PALEO RECIPES
Chimichurri Sauceprep 15 minutes chill 2 hours
stand 30 minutes
1 1⁄4 cups packed fresh Italian
parsley1⁄4 cup olive oil
1 shallot
2 Tbsp. fresh oregano or basil
leaves
2 Tbsp. cider or red wine vinegar
1 Tbsp. lemon juice
3 to 4 cloves garlic1⁄2 tsp. sea salt1⁄4 to 1⁄2 tsp. crushed red pepper
1. In a food processor or blender combine all ingredients. Cover and process or blend just until chopped and a few herb leaves remain. Cover and chill at least 2 hours before serving. Store in the refrigerator up to 1 week. Let stand at room temperature 30 minutes before serving.Makes 10 servings (1 Tbsp. each).per serving 53 cal., 5 g fat (1 g sat. fat), 0 mg chol., 114 mg sodium, 2 g carb., 0 g fiber, 0 g pro.
Paleo BBQ Sauceprep 20 minutes roast 15 minutes at 425°F cook 20 minutes
6 medium roma tomatoes
1 medium onion, cut into
thin wedges
2 fresh jalapeño chile
peppers, halved and
seeded* (tip, page 28)
4 cloves garlic
2 Tbsp. olive oil
1 cup water
1 6-oz. can tomato paste1⁄3 cup cider vinegar
2 pitted whole Medjool
dates1⁄2 tsp. dry mustard1⁄2 tsp. smoked paprika1⁄2 tsp. ground cinnamon1⁄2 tsp. ground cumin1⁄4 tsp. sea salt
1. Preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Add tomatoes, onion, jalapeño
peppers, and garlic; drizzle with oil. Roast 15 minutes or until tender and lightly charred.2. In a large saucepan combine roasted vegetables and remaining ingredients. Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring occasionally. Cool slightly. Blend with an immersion blender until smooth. (Or transfer to a blender or food processor; cover and blend or process until smooth.) Store in the refrigerator 2 months and in the freezer up to 3 months. Thaw in the refrigerator before reheating. Makes 29 servings (2 Tbsp. each).per serving 25 cal., 1 g fat (0 g sat. fat), 0 mg chol., 67 mg sodium, 4 g carb., 1 g fiber, 1 g pro.
It’s worth every minute to make any one—or all—of these wholesome toppers and tuck them in
your fridge. Big flavor on hand. Priceless.
46 PALEO RECIPES
Salsas
P A L E O
F A V O R I T E
FRESH SUMMER SALSA
Remove and discard the brown papery husks from 4 tomatillos
(about 1⁄4 lb.). Rinse and finely chop tomatillos. Combine
tomatillos, 3⁄4 cup chopped yellow cherry tomatoes, 2⁄3 cup
finely chopped roma tomatoes, 1⁄4 cup finely chopped red
onion, 1 Tbsp. snipped fresh cilantro, 1 Tbsp. lime juice,
1 fresh serrano chile pepper* (tip, page ), seeded and finely
chopped. Season to taste with sea salt and black pepper. Chill
up to 24 hours. Makes 21⁄3 cups. Per 2 Tbsp.: 6 cal., 0 g fat,
0 mg chol., 32 mg sodium, 1 g carb., 0 g fiber, o g pro.
BLUEBERRY SALSA
Peel and remove sections from 2 fresh oranges,
reserving juice. Coarsely chop sections.
Combine orange sections and juice, 1 cup whole
blueberries, 1⁄2 cup chopped blueberries, 1⁄4 cup
finely chopped red onion, 2 Tbsp. balsamic
vinegar, 1 Tbsp. snipped fresh mint, and 1⁄8 tsp.
sea salt. Chill up to 4 hours. Makes 2 cups. Per 1⁄4 cup: 46 cal., 0 g fat, 0 mg chol., 81 mg sodium,
11 g carb., 2 g fiber, 1 g pro.
47PALEO RECIPES
PEACH-ROSEMARY SALSA
Combine 1 cup chopped peach, 1⁄2 cup
chopped avocado, 1⁄2 cup chopped
tomato, 1⁄4 cup lime juice, 2 Tbsp.
chopped green onion, 2 tsp. honey,
and 1 tsp. snipped fresh rosemary.
Chill up to 4 hours. Makes 2 cups.
Per 1⁄4 cup: 43 cal., 2 g fat (o g sat. fat),
0 mg chol., 2 mg sodium, 6 g carb.,
2 g fiber, 1 g pro.
GRILLED CUCUMBER SALSA
Halve lengthwise and seed 2 medium cucumbers. Grill cucumbers on a
covered grill over medium heat 6 to 8 minutes or just until charred, turning
once. Grill one medium halved and seeded jalapeño* (tip, page 28) the last
3 to 4 minutes or until lightly browned, turning once. Chop cucumbers and
jalapeño. Remove 1⁄4 tsp. zest and squeeze 1 Tbsp. juice from one medium
lime. Combine cucumbers; jalapeño; lime zest; juice; 1⁄4 cup chopped roma
tomato; 2 Tbsp. chopped green onion; 1 Tbsp. snipped fresh cilantro; 1 clove
garlic, minced; 1⁄4 tsp. sea salt; and 1⁄4 tsp. ground cumin. Makes 3 cups. Per 1⁄4 cup: 10 cal., 0 g fat, 0 mg chol., 50 mg sodium, 2 g carb., 0 g fiber, 0 g pro.
If you’re used to throwing a plain old chicken breast, fish fillet, or steak on the grill and calling it dinner,
try this: Spoon any one of these naturally sweet and simple salsas over top and call it incredible!
Low & Slow PaleoYour slow cooker is a workhorse ... so put it to work! Coming home
to a house that smells wonderful—and a dinner that’s ready
and waiting—is the reward for planning ahead.
A D D F R E S H
Sprinkle dishes with fresh herbs
or gremolata— a combination of
lemon zest, minced garlic, and parsley.
49PALEO RECIPES
Pork Carnitas with
Tomato-Avocado Salsa,
page 50
FLAVOR PRO TIP
If you have time, brown meat before you place it in the slow cooker. Browning at higher temperatures
creates a delicious crust on the exterior surface of the meat, which makes big flavor!»
50 PALEO RECIPES
Pork Carnitas with Tomato-Avocado Salsa Pictured on page 49
prep 25 minutes slow cook 10 hours
(low) or 4 1⁄2 hours (high)
1 Tbsp. paprika
2 tsp. dried oregano, crushed
2 tsp. garlic powder
1 tsp. sea salt
1 tsp. ground cumin1⁄2 tsp. ground cinnamon1⁄2 tsp. black pepper1⁄4 to 1⁄2 tsp. cayenne pepper
1 2-lb. boneless pork shoulder roast,
trimmed and cut into thirds1⁄2 cup water
1 small red onion, cut into
very thin wedges
12 savoy cabbage leaves or romaine
lettuce
1 recipe Tomato-Avocado Salsa
1. In a small bowl combine first eight ingredients (through cayenne pepper). Sprinkle half of the mixture over meat; rub in with your fingers. Place meat in a 3 1⁄2- or 4-quart slow cooker. Add the water.2. Cover and cook on low 10 to 12 hours or on high 4 1⁄2 to 5 hours.3. Using a slotted spoon, remove meat from cooker. Coarsely shred meat using two forks; transfer to a large bowl. Add onion and remaining spice mixture; toss gently to coat. For traditional carnitas, brown the cooked meat: In a large skillet heat 1⁄3 cup olive oil over medium heat 2 minutes. Add half of the meat mixture; cook 3 to 4 minutes or until meat is browned and crisp on edges, turning once with a large spatula. (Avoid stirring the mixture constantly or meat will not brown well). Remove with a slotted spoon; keep warm. Repeat with remaining meat mixture, adding additional olive oil if necessary.4. To serve, spoon meat mixture onto lettuce and top with Tomato-Avocado Salsa. Roll up lettuce around filling. Makes 6 servings (2 carnitas each).TOMATO-AVOCADO SALSA Remove 1⁄2 tsp. zest and squeeze 2 Tbsp. juice from 1 lime. In a medium bowl combine lime zest and juice; 1 cup chopped tomatoes; 1 medium avocado, halved, seeded, peeled, and chopped; 2 Tbsp. snipped fresh cilantro; 2 cloves garlic, minced; 1⁄4 tsp. sea salt; and 1⁄8 tsp. crushed red pepper.per serving 199 cal., 9 g fat (3 g sat. fat), 61 mg chol., 562 mg sodium, 8 g carb., 3 g fiber, 21 g pro.
W I T H O U T A R E C I P E
Poached Fish Using a Slow Cooker
FISH Choose one (thaw if frozen)
� salmon � cod � catfish � halibut
AROMATICS Choose any combination
� lemongrass stalks � sliced red onion
� quartered shallots � sliced fennel
� sliced fresh ginger � sliced leeks
� whole green onions � sliced chile peppers
� peeled and smashed garlic cloves
� fresh herbs (parsley, oregano, tarragon,
dill, rosemary, cilantro, sage, thyme)
SEASONING BLENDS Choose one
� Italian � � Cajun
� chili powder � Greek
� herbes de Provence
CITRUS Choose one
� lemon � lime � tangerine
DIRECTIONS: Rinse 4 fish fillets or steaks
(1 to 11⁄4 lb. total); pat dry with paper
towels. Place Aromatics in a 31⁄2- to 6-quart
oval slow cooker. Top with fish. Sprinkle
with 1 tsp. Seasoning Blend. Drizzle with
1 Tbsp. extra-virgin olive oil. Top with sliced
Citrus. Cover; cook on high 11⁄4 to 11⁄2 hours
or until fish flakes when tested with a fork.
Makes 4 servings.
+
+
+
=
Poached Salmon with Swiss Chardprep 15 minutes slow cook 3 hours
(low) or 1 1⁄2 hours (high)
1 1⁄4 lb. fresh skinless salmon fillets
2 cloves garlic, minced
2 Tbsp. preservative-free Dijon-style
mustard, such as French’s brand
2 Tbsp. honey
1 Tbsp. white wine vinegar
1 tsp. dried dill weed1⁄3 cup chopped onion 1⁄4 cup reduced-sodium chicken broth
2 lb. Swiss chard (about 4 bunches)
or kale, stemmed and cut into
1-inch pieces
1. Rinse salmon; pat dry. Arrange salmon in a 3 1⁄2- or 4-quart slow cooker, tucking under any thin edges. Sprinkle with garlic.2. In a small bowl combine mustard, honey, vinegar, and dill weed. Transfer 2 Tbsp. of the mixture to another small bowl; stir in onion and broth. Drizzle broth mixture over salmon. Reserve remaining mustard mixture until ready to serve.3. Cover and cook on low 3 hours or on high 1 1⁄2 hours. If using low, the last 30 minutes of cooking carefully remove salmon, add Swiss chard, and return salmon to slow cooker. If using high, the last 15 minutes of cooking remove salmon, add Swiss chard, and return salmon to slow cooker. 4. Carefully transfer salmon to a serving platter. Stir reserved mustard mixture into chard mixture; spoon onto platter with salmon. Drizzle with any remaining mixture in cooker. Makes 4 servings.per serving 287 cal., 9 g fat (1 g sat. fat), 78 mg chol., 755 mg sodium, 19 g carb., 4 g fiber, 33 g pro.
The slow cooker’s gentle, moist heat is
perfect for cooking fish. Use this as a guide
for creating a recipe your family will like.
Poached Salmon
with Swiss Chard
51PALEO RECIPES
Pho-Flavor Flank Steak Lettuce Wrapsprep 30 minutes slow cook 5 hours
(low) or 2 1⁄2 hours (high)
2 lb. beef flank steak, trimmed and cut
into 2-inch pieces
2 cups coarsely chopped onions
2 fresh jalapeño chile peppers, finely
chopped*
2 cups water1⁄4 cup fish sauce, such as Red Boat
brand
2 Tbsp. cider vinegar
4 tsp. five-spice powder
1 Tbsp. agave syrup
12 large lettuce, Swiss chard, or napa
cabbage leaves
2 cups thin bite-size strips radishes
1 1⁄2 cups fresh Thai basil leaves
5 green onions, thinly sliced diagonally1⁄4 cup lime juice
Honey-sweetened sriracha sauce,
such as Paleo Chef brand (optional)
1. In a 3 1⁄2- or 4-quart slow cooker combine meat, onions, and half of the jalapeño pepper. In a medium bowl combine next five ingredients (through agave syrup). Pour over mixture in cooker.2. Cover and cook on low 5 to 6 hours or on high 2 1⁄2 to 3 hours.
3. Using a slotted spoon, remove meat from cooker. Shred meat; transfer to a large bowl. Strain cooking liquid. Stir some of the liquid (about 1⁄2 cup) into meat to moisten.4. To serve, spoon shredded meat onto lettuce and top with radishes, basil, green onions, and remaining jalapeño pepper. Sprinkle with lime juice. Roll up lettuce around filling. If desired, pass sriracha sauce. Makes 6 servings (2 wraps each).*TIP Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.per serving 283 cal., 11 g fat (5 g sat. fat), 66 mg chol., 478 mg sodium, 11 g carb., 3 g fiber, 33 g pro.
Pho-Flavor Flank Steak
Lettuce Wraps
L O W & S L O W
52 PALEO RECIPES
Moroccan Tagine-Style Chicken Thighsprep 20 minutes marinate 8 hours slow
cook 8 hours (low) or 4 hours (high)
12 bone-in chicken thighs (4 to 5 lb.
total), skinned1⁄2 cup olive oil
8 cloves garlic, minced
4 tsp. ground cinnamon
1 1⁄2 tsp. caraway seeds, crushed
1 1⁄2 tsp. ground cumin
1 1⁄2 tsp. ground cardamom1⁄8 tsp. cayenne pepper
1 14.5-oz. can reduced-sodium
chicken broth
1 cup unsulfured dried apricots,
quartered
1 cup pitted whole dates, quartered
3 Tbsp. ground almonds
1 tsp. ground turmeric3⁄4 tsp. sea salt1⁄4 tsp. saffron threads1⁄4 tsp. black pepper
1 recipe Cauliflower “Couscous”
(optional)1⁄3 cup snipped fresh cilantro
2 Tbsp. sliced almonds, toasted*
1. Place chicken in a resealable plastic bag set in a shallow dish. For rub, in a small bowl combine next seven ingredients (through cayenne pepper). Pour rub over chicken. Seal bag; massage to coat chicken. Refrigerate 8 to 24 hours, massaging chicken occasionally.
2. Transfer chicken and marinade to a 4- to 5-quart slow cooker. Add next eight ingredients (through black pepper). Cover and cook on low 8 hours or on high 4 hours.3. If desired, spoon Cauliflower “Couscous” onto a serving platter. Using a slotted spoon, spoon chicken and fruit on top of cauliflower. Skim fat from cooking liquid. Sprinkle chicken with cilantro and almonds; pass cooking liquid. Makes 6 servings.
*TIP To toast almonds, preheat oven to 350°F. Spread nuts in a shallow baking pan. Bake 5 to 10 minutes or until light brown, shaking pan once or twice.per serving 510 cal., 26 g fat (4 g sat. fat), 115 mg chol., 580 mg sodium, 41 g carb., 6 g fiber, 31 g pro.
CAULIFLOWER “COUSCOUS” Working in batches,
in a food processor
cover and pulse
1 small head
cauliflower, broken
into large florets
(31⁄2 cups), until
pieces are the size
of couscous. In a
large skillet heat
1 Tbsp. olive oil
over medium
heat. Add
cauliflower;
cook 8 minutes
or just until
beginning to
brown, stirring
occasionally.
Stir in 1⁄4 tsp.
each sea salt
and coarse
black pepper.
Makes 2 cups.
»
53PALEO RECIPES
Coconut-Chicken Curry Stewprep 20 minutes slow cook 6 hours
(low) or 3 hours (high)
1 Tbsp. coconut oil
1 lb. skinless, boneless chicken
thighs, cut into 1-inch pieces
3 cups chopped carrots
2 cups coarsely chopped onions
6 cloves garlic, minced
1 Tbsp. grated fresh ginger
1 14.5-oz. can reduced-sodium
chicken broth
1 cup unsweetened light
coconut milk
1 Tbsp. curry powder1⁄2 tsp. sea salt1⁄4 cup snipped fresh cilantro
1 Tbsp. lemon juice
Italian Pork with Sweet Potatoes
Coconut-Chicken Curry Stew
Italian Pork with Sweet Potatoesprep 20 minutes slow cook 8 hours
(low) or 4 hours (high)
1 tsp. fennel seeds, crushed1⁄2 tsp. garlic powder1⁄2 tsp. dried oregano, crushed1⁄2 tsp. paprika1⁄4 tsp. sea salt1⁄4 tsp. black pepper
1 1 1⁄2- to 2-lb. boneless pork shoulder
roast, trimmed
1 lb. sweet potatoes, peeled and cut into
1-inch pieces
1 cup reduced-sodium chicken broth
Fresh Italian parsley sprigs (optional)
1. In a small bowl combine fi rst six ingredients (through pepper). Sprinkle over meat; rub in with your fi ngers. If necessary, cut meat to fi t into a 3 1⁄2- or 4-quart slow cooker.2. Place sweet potatoes in cooker; add meat. Pour broth over meat. Cover and cook on low 8 to 10 hours or on high 4 to 5 hours.3. Remove meat from cooker, reserving cooking liquid. Slice or shred meat. Using a slotted spoon, remove sweet potatoes from cooker. Serve meat and sweet potatoes with reserved liquid. If desired, top with parsley. Makes 4 servings.
per serving 341 cal., 10 g fat (4 g sat. fat), 110 mg chol., 490 mg sodium, 24 g carb., 4 g fi ber, 36 g pro.
1. In a large skillet heat oil over medium-high heat. Add chicken; cook and stir 3 minutes or until lightly browned. Drain off fat.2. In a 3 1⁄2- or 4-quart slow cooker combine carrots, onions, garlic, and ginger. Add chicken. In a medium bowl combine broth, coconut milk, curry powder, and salt. Pour over chicken.3. Cover and cook on low 6 to 8 hours or on high 3 to 4 hours. Before serving, stir in cilantro and lemon juice. Makes 6 servings.
per serving 151 cal., 6 g fat (4 g sat. fat), 36 mg chol., 431 mg sodium, 14 g carb., 3 g fi ber, 10 g pro.
54 PALEO RECIPES
Mix & Match Salad
When you don’t feel like cooking,
try a hearty fresh salad for dinner.
Flip through the next few pages for a
little visual inspiration. Then toss together
a wholesome salad that suits your
mood and taste.
P A L E O
F A V O R I T E
The selection of greens at the grocery store has grown—literally.
Choose from simple spring mix, "super green" mixes of baby kale and spinach,
or slightly bitter greens such as endive or radicchio. They all give a slightly
diff erent fl avor to your salad. Nothing is off limits in this category.
S T E P 1
The Greens
Butterhead
Green Cabbage
Romaine
Sunflower Sprouts
Napa Cabbage
Dandelion Greens
Spinach
Radicchio
Baby Kale
Arugula
Endive
Mixed Spring Greens
55PALEO RECIPES
Load up on what’s fresh and in season. The only no-no’s are peas, green
beans, edamame, corn, and white potatoes. If you’re watching
calories, ease up on the winter squash and root vegetables.
S T E P 2
The Fresh
Avocado
Cauliflower
Red Onion
PearsGrapefruit
Fennel
Apples
Cherries
Asparagus
Cooked Red Beets
Red Sweet Peppers
Grapes
Watermelon, Honeydew, and
Cantaloupe
Broccoli
Radishes
Jicama
Carrots
Green Onions
Tomatos
Peaches or Nectarines
Shaved Brussels Sprouts
Raspberries
Strawberries
Blueberries
Oranges or Tangerines
56 PALEO RECIPES
Here’s our best collection of quick-cooking or no-cook
proteins. Adding a solid protein source to your main-dish
salad will keep you full and satisfied. Avoid dried beans and peas for protein—they’re not on the Paleo good list.
S T E P 3
The Protein
Pepitas, Sunflower Seeds,
and Walnuts
Roasted Pork
Tenderloin
Grilled Chicken Breasts
Toasted Sesame
Seeds
Brazil Nuts and Almonds
Seared Scallops
Cooked Shrimp
Pecans and Cashews
Hazelnuts and Pistachios
Grilled Steak
BALSAMIC SALAD DRESSING
In a screw-top jar combine 1⁄2 cup walnut, hazelnut, or olive oil; 1⁄4 cup
balsamic vinegar; 1 tsp. maple syrup or raw honey; 1 tsp. Dijon-style
mustard with no preservatives or additives (such as Organicville);
1 clove garlic, minced; 1⁄4 tsp. sea salt; and 1⁄4 tsp. black pepper. Makes 3⁄4 cup. BERRY BALSAMIC: In a blender combine all ingredients for
Balsamic Salad Dressing and add 1⁄2 cup fresh raspberries, blackberries,
or strawberries. Cover and blend until smooth. Per 2 Tbsp.: 174 cal.,
18 g fat (2 g sat. fat), 0 mg chol., 114 mg sodium,
2 g carb., 0 g fiber, 0 g pro.
You can buy Paleo-friendly salad
dressing, but it’s so easy to make your
own. Here are three of our favorites
and a basic formula for you to create
your own delicious versions.
S T E P 4
The Dressing
In a screw-top jar combine one part acid (such as lemon, lime,
orange, or grapefruit juice, or vinegar such as red or white wine
vinegar, cider vinegar, or balsamic vinegar) to three parts oil
(extra virgin olive oil, walnut oil, or avocado oil). Add a squeeze
of Paleo-friendly mustard, salt, and freshly ground black pepper
to taste. Shake vigorously and pour over salad. Store any
leftovers in the refrigerator up to 1 week.
N O N E E D F O R A R E C I P E
Salad Dressing Formula
»
*Note: Both Cashew Cream and Paleo Mayo work in this dressing
but will give you different results. For a sweet mild dressing, use the
Cashew Cream. For a zesty dressing, use the Paleo Mayonnaise.
AVOCADO RANCH
SALAD DRESSING
In a blender or food
processor combine 1⁄2 medium peeled,
seeded, and chopped
avocado; 1⁄2 cup Cashew
Cream* (recipe, page 7)
or Paleo Mayonnaise*
(recipe, page 7); 1⁄2 cup
unsweetened coconut
milk; 1 Tbsp. lime juice;
and 2 cloves garlic,
minced. Blend until
smooth. Stir in 1 Tbsp.
each fresh dill and fresh
chives, 1⁄4 tsp. sea salt,
and 1⁄8 tsp. cayenne
pepper or paprika.
Makes 11⁄3 cups.
Per 2 Tbsp.: 68 cal., 6 g fat
(2 g sat. fat), 0 mg chol.,
66 mg sodium, 4 g carb.,
0 g fiber, 2 g pro.
ASIAN SESAME-
GINGER DRESSING
In a screw-top jar
combine 1⁄2 cup olive oil; 1⁄4 cup champagne or
cider vinegar; 1 Tbsp.
grated fresh ginger;
2 tsp. toasted sesame
seeds; 2 tsp. raw
honey; 1 tsp. all-natural
horseradish mustard;
1 tsp. toasted sesame
oil; 1 clove garlic,
minced; 1⁄4 tsp. sea salt;
and 1⁄8 tsp. crushed red
pepper. Chill at least
1 hour before serving.
Makes 3⁄4 cup.
Per 2 Tbsp.: 184 cal.,
19 g fat (3 g sat. fat),
0 mg chol., 103 mg
sodium, 3 g carb.,
0 g fiber, 0 g pro.»
»
57PALEO RECIPES
Fresh on the SideSometimes you just crave a fresh, crunchy, clean-tasting side dish.
You’ll love these colorful, refreshing salads and sides so much,
you might just make an entire meal of them.
59PALEO RECIPES
Tangy Broccoli
Salad, page 61
T I M E - S A V E R
When you go Paleo, dicing and
chopping will be part of your life. Invest in a
mandoline to make life easy.
60 PALEO RECIPES
F R E S H C H O I C E S
Sourcing Your Veggies
GO ORGANIC
Many people prefer organic
produce to avoid the
pesticides and nitrates
found in conventionally
grown produce. Yep, it is
more expensive. So it’s a
personal decision. You have
to determine the trade-off
and value to your lifestyle.
EAT IN SEASON
You don’t have to spend an
arm and a leg to purchase
good-quality produce,
especially if you buy
produce in season. Visit
your local farmers markets
to purchase the good stuff
in its prime growing season.
Much of what is grown
locally on a small scale is
produced organically. And
because it is usually picked
the morning of the market,
you know it is at its freshest
and most flavorful—not to
mention its most nutritious.
JOIN A CSA
Another way to source
top-quality produce is to
join a CSA (Community
Supported Agriculture). In
short, you buy a share of
produce from a local small
farm (most of which are
organic) and each week
through the growing season,
you get a box of seasonal
vegetables delivered to your
door (or to a nearby pickup
spot). It is also a terrific
way to discover new veggies
or fruits.
Spring Greens Soup
SAVE YOURSELF. Instead of
transferring hot liquids to a
blender, use an immersion blender—
a stick-style blender you place
directly into the pot—to blend
anything. It also makes Paleo
Mayonnaise (recipe, page 7)
in about 2 minutes.
61PALEO RECIPES
Sturdy romaine lettuce
stands up to grilling—and
the little bit of charring it
gets over the coals adds
terrific flavor. Have a good
pair of long tongs on hand for
turning and taking it off the
grill—and watch it carefully
so it doesn’t burn.
Spring Greens Soupstart to finish 40 minutes
1 Tbsp. olive oil
1 medium onion, halved and sliced
3 cups reduced-sodium chicken broth 1⁄4 to 1⁄2 tsp. freshly ground black pepper1⁄4 tsp. sea salt
2 cups cauliflower florets
3 cups arugula leaves
3 cups fresh spinach leaves
2 cups fresh Italian parsley leaves
1. In a 3-quart saucepan heat oil over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add broth, pepper, and salt. Bring to boiling. Add cauliflower. Return to boiling; reduce heat. Simmer, covered, 10 minutes or until tender. Remove from heat.2. Using an immersion blender, blend cauliflower mixture until nearly smooth.* Add remaining ingredients. Bring to boiling; remove from heat. Blend again until nearly smooth. Season to taste with additional salt. If desired, top servings with additional arugula. Makes 6 servings (2⁄3 cup each).*TIP Or cool slightly. Transfer mixture to a blender. Cover and blend until nearly smooth; return to saucepan.per serving 59 cal., 3 g fat (0 g sat. fat), 0 mg chol., 416 mg sodium, 6 g carb., 2 g fiber, 4 g pro.
Tangy Broccoli SaladPictured on page 59
prep 25 minutes stand 15 minutes
1⁄3 cup champagne vinegar1⁄4 cup olive oil
2 Tbsp. no-sugar-added fish sauce,
such as Red Boat brand
1 fresh serrano chile pepper, thinly
sliced (tip, page 84)
1 tsp. agave syrup
1 1⁄2 lb. broccoli1⁄4 cup unsulfured dried apricots, sliced1⁄2 cup dry-roasted cashews
1. For dressing, in a large bowl combine first five ingredients (through agave syrup). 2. Cut tops off broccoli and coarsely chop; add to bowl with dressing. Trim 1 inch off bottoms of broccoli stems; peel stems with a vegetable peeler. Using a mandoline or vegetable peeler, shave stems into ribbons; add to bowl with dressing. Add apricots; toss.3. Let stand at room temperature 15 minutes or cover and chill up to 24 hours. Stir in cashews. Makes 5 servings (1 cup each).per serving 258 cal., 18 g fat (3 g sat. fat), 0 mg chol., 644 mg sodium, 20 g carb., 4 g fiber, 8 g pro.
Grilled Romaine Saladstart to finish 20 minutes
1⁄3 cup lemon juice
3 Tbsp. olive oil
2 cloves garlic, minced1⁄4 tsp. sea salt1⁄8 tsp. black pepper
2 hearts of romaine lettuce, halved
lengthwise
1. In a screw-top jar combine lemon juice, oil, garlic, salt, and pepper. Cover and set aside. Lightly brush cut sides of lettuce with additional oil.
2. Grill lettuce, cut sides down and covered, over medium heat 1 to 3 minutes or until lettuce is slightly wilted.3. To serve, shake vinaigrette. Drizzle grilled lettuce with vinaigrette. Makes 4 servings (1⁄2 heart, 2 Tbsp. vinaigrette).TIP The smoky grilled flavor of the romaine also would pair well with the Asian Sesame-Ginger Dressing, recipe, page 57.per serving 106 cal., 10 g fat (1 g sat. fat), 0 mg chol., 143 mg sodium, 4 g carb., 2 g fiber, 1 g pro.
F R E S H O N T H E S I D E
Grilled Romaine Salad
62 PALEO RECIPES
Braised Swiss Chard with Currants and Almondsstart to finish 25 minutes
1 1⁄2 bunches white, red, or rainbow Swiss
chard (about 18 oz.)
2 tsp. olive oil3⁄4 cup finely chopped onion
3 cloves garlic, minced1⁄4 tsp. sea salt1⁄4 tsp. crushed red pepper1⁄4 tsp. black pepper1⁄3 cup water1⁄3 cup dried currants
2 to 3 Tbsp. lemon juice1⁄4 cup sliced almonds or pine nuts,
toasted (tip, page 52) (optional)
1. Remove and discard thick stems from Swiss chard. Coarsely chop leaves (should have about 12 cups).2. In a 4- to 5-quart Dutch oven heat oil over medium heat. Add next five ingredients (through black pepper); cook 5 minutes or until onion is tender, stirring occasionally. Add chard and the water; cook 5 to 7 minutes or until chard is tender. Stir in currants and lemon juice; cook 3 minutes more. 3. Using a slotted spoon, transfer chard and currants to bowls; discard cooking liquid. If desired, top servings with almonds. Makes 4 servings (3⁄4 cup each).per serving 94 cal., 3 g fat (0 g sat. fat), 0 mg chol., 390 mg sodium, 17 g carb., 3 g fiber, 3 g pro.
Fruited Cauliflower “Couscous” with Spinachstart to finish 40 minutes
1⁄4 cup fruit-juice-sweetened dried
cranberries1⁄4 cup snipped unsulfured dried apricots
Boiling water
2 1 1⁄2- to 2-lb. heads cauliflower, broken
into florets (8 cups)
3 Tbsp. olive oil
1 medium yellow onion, halved and
thinly sliced
2 cloves garlic, minced
1 5-oz. pkg. fresh baby spinach,
chopped
1⁄2 cup toasted walnuts, chopped (tip,
page 52)1⁄2 tsp. sea salt1⁄2 cup sliced green onions
1. In a bowl combine cranberries, apricots, and enough boiling water to cover. Let stand, covered, 10 minutes or until plump; drain. 2. Meanwhile, working in batches, in a food processor cover and pulse cauliflower until chopped into couscous-size pieces.3. In an extra-large skillet heat 2 Tbsp. of the oil over medium-high heat. Add yellow onion; cook 3 minutes or just until starting to brown, stirring occasionally. Add garlic; cook and stir 30 seconds. Add cauliflower; cook 8 minutes
or until golden, stirring occasionally. Stir in plumped fruit, remaining 1 Tbsp. oil, spinach, walnuts, and salt.4. Serve immediately or let stand at room temperature up to 4 hours. Sprinkle with green onions. Makes 8 servings (3⁄4 cup each).TO MAKE AHEAD Prepare as directed through Step 3. Transfer to an airtight container and store in the refrigerator up to 24 hours. To serve, reheat cauliflower mixture in a lightly oiled, extra-large skillet. Sprinkle with green onions.per serving 156 cal., 10 g fat (1 g sat. fat), 0 mg chol., 185 mg sodium, 14 g carb., 4 g fiber, 4 g pro.
F R E S H O N T H E S I D E
Braised Swiss
Chard with
Currants and
Almonds
SKIP THE SULFUR
Sulfur dioxide is commonly used to retain color and moisture in dried fruits, most
notably apricots. Many people have a sensitivity to sulfur, so we recommend seeking out
sulfur-free versions of your favorites. Freeze unsulfured dried fruit for longer storage.
»
Fruited Cauliflower “Couscous”
with Spinach
63PALEO RECIPES
64 PALEO RECIPES
Asian Slawstart to finish 40 minutes
4 cups shredded napa cabbage
1 cup shredded bok choy
1 cup thin bite-size strips carrots1⁄2 cup thinly sliced radishes or
shredded daikon1⁄2 cup thin bite-size strips
cucumber1⁄2 cup thin bite-size strips green
or orange sweet pepper
1⁄4 cup fresh cilantro leaves1⁄3 cup Asian Sesame-Ginger
Dressing (recipe, page 57)1⁄4 cup sliced almonds, toasted
(tip, page 52) (optional)
1. In a large bowl combine first seven ingredients (through cilantro). Drizzle with Asian Sesame-Ginger Dressing; toss gently to coat. If desired, sprinkle almonds over slaw. Makes 8 servings.
TO MAKE AHEAD Prepare as directed. Cover and chill up to 6 hours.TIP If you prefer, substitute 1⁄3 cup bottled ginger vinaigrette salad dressing, such as Tessamae’s brand for the homemade dressing.per serving 79 cal., 7 g fat (1 g sat. fat), 0 mg chol., 58 mg sodium, 5 g carb., 1 g fiber, 1 g pro.
65PALEO RECIPES
Arugula-Asparagus Saladprep 20 minutes stand 30 minutes
1⁄2 cup very thinly sliced red onion1⁄3 cup white wine vinegar
1 lb. asparagus spears, trimmed*
3 cups fresh arugula
2 Tbsp. snipped fresh mint
2 Tbsp. olive oil1⁄4 tsp. sea salt1⁄8 tsp. black pepper
1. In a small bowl combine onion and
vinegar, pressing onion into liquid to
cover as much as possible. Cover and let
stand at room temperature 30 minutes
or chill up to 24 hours, stirring
occasionally.
2. Cook asparagus, covered, in enough
boiling water to cover 2 to 3 minutes or until
crisp-tender; drain. Rinse with cold water
to cool quickly; drain again. In a large bowl
combine asparagus, arugula, and mint.
3. Using a slotted spoon, transfer onion
to asparagus mixture. For dressing, pour
3 Tbsp. of the vinegar from onion bowl
into a small screw-top jar. Add remaining
ingredients; cover and shake well. Drizzle
asparagus mixture with dressing; toss
gently to coat. Makes 4 servings (about 11⁄4 cups each).*TIP If you have pencil-thin asparagus
spears, leave them whole, but if the spears
are thicker, cut them in half, lengthwise.
per serving 90 cal., 7 g fat (1 g sat. fat), 0 mg chol., 153 mg sodium, 5 g carb., 2 g fiber, 2 g pro.
Heirloom Tomato Saladprep 15 minutes marinate 1 hour
1⁄2 cup balsamic vinegar1⁄4 cup olive oil
2 lb. heirloom tomatoes, such as Gold
Medal, Italian Heirloom, or Green
Zebra, cut into wedges
1 medium red onion, thinly sliced
Sea salt
Freshly ground black pepper
Fresh thyme and/or oregano
1. For vinaigrette, in a small saucepan heat
vinegar over medium heat until boiling;
reduce heat. Simmer, uncovered, 10 minutes
or until reduced to 1⁄4 cup; cool. Whisk
together reduced vinegar and oil.
2. In a large serving bowl or dish layer
tomatoes and onion. Sprinkle with salt and
pepper; drizzle with vinaigrette. Marinate
at room temperature 1 hour. Sprinkle with
herbs. Makes 8 servings.per serving 98 cal., 7 g fat (1 g sat. fat), 0 mg chol., 70 mg sodium, 8 g carb., 1 g fiber, 1 g pro.
F R E S H O N T H E S I D E
Arugula-Asparagus Salad
Heirloom Tomato Salad
For French Fry s-ers
Sweet Potato Fries with Roasted Garlic Ketchup, page 69
MIX IT UP
Rutabagas and
parsnips also
work well for
Paleo fries.
Family FavoritesMade Paleo!
Getting the whole gang excited about going Paleo
will be easy with these takes on burgers, fries, Thai
and Chinese takeout, meat loaf, tacos, noodles, and pizza.
67PALEO RECIPES
For Meatball s-ers
M A K E - A H E A D
Cook a double batch of meatballs,
then freeze the extra. Top with Paleo Pesto (page 44) for an entirely
different meal.
Turkey Meatballs with Fiery Tunisian Sauce, page 69
Coconut-Crusted Pork Tenderloin prep 30 minutes marinate 2 hours
stand 5 minutes
1 1 1⁄2-lb. pork tenderloin, trimmed
and cut into 8 slices3⁄4 cup unsweetened coconut milk
2 Tbsp. fi nely chopped fresh ginger
4 cloves garlic, minced1⁄2 tsp. sea salt1⁄4 to 1⁄2 tsp. cayenne pepper
2 eggs1⁄4 cup chopped raw macadamia nuts1⁄4 cup unsweetened shredded
coconut
1 to 2 Tbsp. coconut oil
1 recipe Mango Salsa
1. Using the fl at side of a meat mallet, fl atten meat between two pieces of plastic wrap to 1⁄2-inch thickness. For marinade, combine next fi ve ingredients (through cayenne pepper). Add meat; turn to coat. Cover; marinate in the refrigerator 2 to 3 hours, turning meat occasionally. Drain meat, discarding marinade.2. In a shallow dish beat eggs with a fork. In a food processor cover and pulse nuts and coconut just until fi nely chopped. Dip meat slices in egg, turning to coat. Sprinkle both sides with nut mixture. 3. In a large heavy skillet heat 1 Tbsp. of the oil over medium-high heat. Cook meat, half at a time, 4 to 6 minutes or until a thermometer registers 145°F, turning once and adding remaining oil
if needed. Let stand 5 minutes before serving. Top with Mango Salsa. Makes 4 servings (2 slices meat + 1⁄2 cup salsa each).MANGO SALSA Remove 1⁄2 tsp. zest and squeeze 2 Tbsp. juice from 1 lime. In a bowl combine lime zest and juice; 1 1⁄2 cups chopped mango; 3⁄4 cup fi nely chopped red sweet pepper; 1⁄4 cup sliced green onions; 2 Tbsp. coconut oil; 1 fresh Scotch bonnet or serrano chile pepper, seeded and fi nely chopped; (tip, page 84) and 1⁄4 tsp. each sea salt and black pepper.per serving 447 cal., 29 g fat (18 g sat. fat), 204 mg chol., 443 mg sodium, 5 g carb., 1 g fi ber, 40 g pro.
For Tenderloin s-ers
69PALEO RECIPES
Turkey Meatballs with Fiery Tunisian Sauce Pictured on page 67
prep 50 minutes bake 40 minutes at 350°F
1 egg, lightly beaten2⁄3 cup almond meal1⁄2 cup finely chopped green onions
4 cloves garlic, minced1⁄2 tsp. sea salt1⁄2 tsp. caraway seeds, crushed1⁄4 tsp. freshly ground black pepper
12 oz. lean ground turkey
8 oz. ground pork
1 recipe Fiery Tunisian Sauce
1. Preheat oven to 350°F. Line a 15×10-inch baking pan with nonstick foil. In a large bowl combine first seven ingredients (through pepper). Add ground turkey and pork; mix well. Shape mixture into 12 meatballs and place in prepared baking pan. 2. Bake meatballs 30 minutes. Spoon some of the Fiery Tunisian Sauce over each meatball. Bake 10 minutes more or until done (165°F). Serve meatballs with remaining sauce. Makes 4 servings (3 meatballs each).FIERY TUNISIAN SAUCE Preheat oven to 450°F. Line a 15×10-inch baking pan with foil. Stem, seed, and cut 1 medium red sweet pepper in half lengthwise. Place pepper halves, skin sides up, and 3⁄4 cup cherry tomatoes in prepared baking pan. Roast 15 to 20 minutes or until pepper is charred and very tender. Remove tomatoes; set aside. Bring foil up around pepper and seal to enclose. Let stand until cool enough to handle. Meanwhile, combine 2 pitted whole dates and 1⁄4 cup boiling water. Let stand, covered, 10 minutes. Peel off and discard pepper skins. In a food processor or blender combine sweet pepper; tomatoes; undrained dates; 1 Tbsp. each olive oil and tomato paste; 1 clove garlic, minced; 1⁄4 tsp. each sea salt, ground coriander, and cayenne pepper; and 1⁄8 tsp. each ground cumin and allspice. Cover; process or blend until smooth.per serving 412 cal., 24 g fat (5 g sat. fat), 126 mg chol., 568 mg sodium, 14 g carb., 4 g fiber, 37 g pro.
Thai Green Chicken Curryprep 20 minutes bake 40 minutes at 400°F
1 large spaghetti squash (about 4 lb.)
1 13.5- to 14-oz. can unsweetened
coconut milk
3 Tbsp. green or 2 Tbsp. red curry
paste, such as Thai Kitchen brand
4 tsp. no-sugar-addded fish sauce,
such as Red Boat brand
1 Tbsp. coconut oil
1 lb. skinless, boneless chicken thighs,
trimmed and cut into 1-inch strips
1 1⁄2 cups strips red sweet peppers
1 cup sliced carrots
4 cloves garlic, minced
2 tsp. lime zest1⁄4 cup thinly sliced fresh basil
Lime wedges
1. Preheat oven to 400°F. Line a baking sheet with parchment paper. Cut squash in half lengthwise; remove seeds. Place squash, cut sides down, on prepared baking sheet. Bake 40 to 50 minutes or until tender; cool slightly. Using a fork, scrape flesh from shells. 2. Meanwhile, combine coconut milk, curry paste, and fish sauce. In a wok or extra-large skillet heat oil over medium-high heat. Add chicken; cook 5 minutes or until browned, stirring occasionally. Add peppers and carrots; cook and stir 4 minutes. Add garlic; cook and stir 30 seconds more. Stir in coconut milk mixture. Bring to boiling; reduce heat. Boil gently, uncovered, 6 minutes or until slightly thickened. Remove from heat. Stir in zest. 3. Serve curry over squash. Top with basil; serve with lime wedges. Makes 4 servings (1 cup curry, 1 cup squash each).per serving 482 cal., 26 g fat (19 g sat. fat), 107 mg chol., 994 mg sodium, 35 g carb., 8 g fiber, 27 g pro.
Sweet Potato Fries with Roasted Garlic Ketchup Pictured on page 66
prep 10 minutes bake 30 minutes at 450°F
1 1⁄2 lb. sweet potatoes, cut into 1⁄2-inch
strips
2 Tbsp. olive oil3⁄4 tsp. sea salt1⁄4 tsp. black pepper
3 Tbsp. finely chopped onion
3 cloves garlic, minced1⁄3 cup agave-sweetened ketchup, such as
Organicville brand
1. Preheat oven to 450°F. Line a large rimmed baking sheet with nonstick foil. Place sweet potatoes on prepared baking sheet. Drizzle with 1 Tbsp. of the oil; toss gently to coat. Sprinkle with salt and pepper. Bake 30 minutes or until golden, stirring once.2. Meanwhile, in a small skillet heat remaining 1 Tbsp. oil over medium heat. Add onion and garlic; cook 3 minutes, stirring occasionally. Stir in ketchup; heat through. Serve with fries. Makes 4 servings.per serving 203 cal., 4 g fat (1 g sat. fat), 0 mg chol., 751 mg sodium, 41 g carb., 5 g fiber, 3 g pro.
F A M I L Y F A V O R I T E S
For Curry s-ers
Thai Green Chicken Curry
70 PALEO RECIPES
F A M I L Y F A V O R I T E S
For Fried Rice s-ers
Spicy Shrimp Fried Cauliflower “Rice”, page 73
HEALTHY SHORTCUT
Cauliflower “rice” has become so popular that you can often find prericed cauliflower
(already in small crumbles) in packages in the produce section of the supermarket.»
For Meat Loaf s-ers
Mini Turkey Meat Loaves with Walnut-Parsley Gremolataprep 25 minutes
bake 30 minutes at 375°F
1 egg, lightly beaten
1 1⁄2 cups chopped fresh mushrooms
(4 oz.)1⁄2 cup finely snipped dried tomatoes
(not oil-packed)1⁄3 cup almond meal1⁄4 cup finely chopped onion3⁄4 tsp. sea salt1⁄4 tsp. black pepper
1 lb. ground turkey
1 lemon2⁄3 cup snipped fresh Italian parsley1⁄2 cup chopped walnuts, toasted (tip,
page 52)
1 Tbsp. walnut or olive oil
1. Preheat oven to 375°F. Line a 15×10-inch baking pan with parchment paper. In a large bowl combine egg, mushrooms, 1⁄4 cup of the tomatoes, almond meal, onion, 1⁄2 tsp. of the salt, and pepper. Add ground turkey; mix well.2. Shape mixture into four 4×2 1⁄2-inch oval loaves. Place 2 inches apart in prepared baking pan. Bake 30 minutes or until done (165°F).3. Meanwhile, remove 1 tsp. zest and squeeze 2 Tbsp. juice from 1 lemon. For gremolata, stir together lemon zest and juice, parsley, walnuts, oil, and remaining 1⁄4 cup tomatoes and 1⁄4 tsp. salt. Serve over loaves. Makes 4 servings (1 loaf each).per serving 401 cal., 29 g fat (4 g sat. fat), 130 mg chol., 533 mg sodium, 11 g carb., 4 g fiber, 29 g pro.
73PALEO RECIPES
Stacked Bison Burgers with Caramelized Onions and Spicy Mayoprep 45 minutes grill 13 minutes
1 egg, lightly beaten
2 Tbsp. olive oil
2 tsp. salt-free all-purpose seasoning1⁄4 tsp. sea salt
1 1⁄2 lb. ground bison (buffalo) or beef
8 tomato slices1⁄4 cup Spicy Paleo Mayonnaise
(recipe, page 7)
1 recipe Caramelized Onions1⁄3 cup thinly sliced fresh basil
1. In a large bowl combine first four ingredients (through salt). Add ground bison; mix gently until combined. Shape into four 3⁄4-inch-thick patties; lightly press centers to make dimples.2. Grill patties, covered, directly over medium heat 13 to 15 minutes or until done (160°F), turning once. 3. To serve, stack tomatoes and burgers. Top with Spicy Paleo Mayonnaise, Caramelized Onions, and basil. Makes 4 servings (1 burger each).CARAMELIZED ONIONS In a large skillet heat 1 Tbsp. olive oil over medium-low heat. Add 1 large sweet onion (such as Vidalia), halved and thinly sliced, and 1⁄4 tsp. each sea salt and black pepper. Cook, covered, 13 to 15 minutes or until onion is tender, stirring occasionally. Cook, uncovered, over medium-high heat 3 to 5 minutes more or until golden, stirring constantly.per serving 533 cal., 39 g fat (9 g sat. fat),131 mg chol., 447 mg sodium, 9 g carb.,2 g fiber, 33 g pro.
Spicy Shrimp Fried Cauliflower “Rice”Pictured on page 70
start to finish 30 minutes
8 oz. fresh or frozen medium shrimp in
shells, peeled and deveined
1 1 3⁄4- to 2-lb. head cauliflower, broken
into florets (5 cups)
1 tsp. toasted sesame oil
2 eggs, lightly beaten
1 Tbsp. olive oil
4 tsp. grated fresh ginger
4 cloves garlic, minced
2 cups coarsely chopped napa cabbage
1 cup coarsely shredded carrots 1⁄2 tsp. sea salt1⁄2 tsp. crushed red pepper1⁄3 cup sliced green onions
2 Tbsp. snipped fresh cilantro
Lime wedges
1. Thaw shrimp, if frozen. Working in batches, in a food processor pulse cauliflower four to six times or until chopped into rice-size pieces (tip, page 70).2. In a wok or an extra-large skillet heat sesame oil over medium heat. Add eggs and cook, without stirring, until set, turning once (if using a wok, tilt wok while cooking to make an even layer of egg). Remove and slice cooked egg.3. Rinse shrimp; pat dry. In same wok heat olive oil over medium-high heat. Add ginger and garlic; cook and stir 30 seconds. Add cabbage and carrots; cook and stir 2 minutes or until vegetables start to soften. Add cauliflower; cook and stir 4 minutes or until tender. Add shrimp, salt, and crushed red pepper; cook and stir 2 minutes more or until shrimp are opaque. Add cooked egg and green onions; heat through. Sprinkle cilantro over top. Serve with lime wedges. Makes 4 servings (11⁄2 cups each).per serving 181 cal., 8 g fat (2 g sat. fat), 172 mg chol., 434 mg sodium, 14 g carb., 5 g fiber, 17 g pro.
Fish Tacos with Cabbage and Chile Pepper Slaw Pictured on page 71
prep 40 minutes broil 4 minutes per 1⁄2-inch thickness
1 1⁄2 lb. fresh or frozen cod or halibut
fillets
2 fresh tomatillos, husked and cut into 1⁄2-inch pieces
2 tsp. olive oil
1 clove garlic, minced1⁄2 tsp. orange zest1⁄2 tsp. lime zest1⁄4 tsp. sea salt1⁄8 tsp. black pepper
12 butterhead lettuce leaves
1 recipe Cabbage and Chile Pepper Slaw
Orange wedges (optional)
1. Thaw fish, if frozen. Rinse fish; pat dry. Cut into 1-inch pieces. In a large bowl toss together fish and next seven ingredients (through pepper).2. Preheat broiler. Spread fish and tomatillos onto a foil-lined 15×10-inch pan. Broil 4 inches from the heat for 4 to 6 minutes per 1⁄2-inch thickness or until fish flakes with a fork.3. Divide fish mixture among lettuce leaves. Top with Cabbage and Chile Pepper Slaw and, if desired, serve with orange wedges. Makes 6 servings (2 tacos each).CABBAGE AND CHILE PEPPER SLAW
In a medium bowl combine 1 1⁄4 cups finely shredded green cabbage; 1 medium fresh poblano or pasilla chile pepper, halved, seeded, and thinly sliced* (tip, page 84) 1⁄2 cup thinly sliced red onion; 1⁄2 cup shredded carrot; and 1⁄4 cup snipped fresh cilantro. For dressing, in a small bowl combine 3 Tbsp. olive oil, 2 Tbsp. lime juice, 1 Tbsp. orange juice, and dash sea salt. Pour dressing over cabbage mixture; toss to coat. per serving 196 cal., 9 g fat (1 g sat. fat), 49 mg chol., 196 mg sodium, 7 g carb., 1 g fiber, 21 g pro.
For Burger s-ers
Stacked Bison Burgers with Caramelized Onions and Spicy Mayo
74 PALEO RECIPES
Zesty Meat Sauce with Spaghetti Squashprep 20 minutes
bake 45 minutes at 350°F
1 medium spaghetti squash (about
2 1⁄2 lb.)
4 oz. fresh mushrooms, quartered
1 cup thin strips red and/or green
sweet pepper
1 small onion, cut into thin wedges
1 Tbsp. olive oil
12 oz. extra-lean ground beef1⁄2 cup chopped onion 1⁄2 cup chopped carrot1⁄2 cup chopped celery
2 cloves garlic, minced
2 8-oz. cans no-sugar-added
tomato sauce
1 cup roasted chile pepper salsa, such
as Green Mountain brand
1 cup water
1 Tbsp. dried Italian seasoning, crushed 1⁄4 tsp. black pepper1⁄8 to 1⁄4 tsp. crushed red pepper
1. Preheat oven to 350°F. Line a 15×10-inch baking pan with foil. Cut squash in half lengthwise; remove seeds. Place squash halves, cut sides down, in prepared baking pan. In a medium bowl combine next three ingredients (through onion wedges). Drizzle with oil; toss to coat. Arrange vegetables around squash. Bake 45 to 55 minutes or until squash is tender.2. Meanwhile, for meat sauce, in a large skillet cook next fi ve ingredients (through garlic) over medium heat until meat is browned. Drain off fat. Stir in remaining ingredients. Bring to boiling; reduce heat. Simmer, uncovered, 10 to 15 minutes or until desired consistency, stirring occasionally.3. Using a fork, scrape fl esh from shells. In a large bowl combine squash, mushrooms, sweet pepper, and onion wedges. Serve meat sauce over squash. Makes 6 servings (3⁄4 cup sauce + 3⁄4 cup squash).per serving 201 cal., 6 g fat (2 g sat. fat), 35 mg chol., 698 mg sodium, 23 g carb., 5 g fi ber, 15 g pro.
Zucchini-and-Sage-Crusted Pizzaprep 30 minutes
bake 33 minutes at 400°F
1 Tbsp. fi nely ground almonds
2 1⁄2 cups packed shredded zucchini
(16 oz.)
1 egg, lightly beaten1⁄2 cup almond fl our
1 Tbsp. snipped fresh sage
6 cloves garlic, minced
2 Tbsp. olive oil1⁄4 tsp. sea salt
1 cup very thin strips yellow and/or red
sweet pepper
1 small red onion, thinly sliced1⁄3 cup Paleo Pesto (recipe, page 44)
1 cup Paleo Italian Sausage or shredded
cooked chicken
Crushed red pepper (optional)
1. Preheat oven to 400°F. Line a 12-inch pizza pan with parchment paper. Sprinkle with ground almonds.2. Place shredded zucchini in a colander set in sink; press several times with paper towels to remove excess moisture (should have 2 cups drained zucchini). 3. For crust, in a large bowl combine egg, fl our, sage, and garlic. Stir in zucchini. Press mixture into prepared pizza pan. Drizzle with 1 Tbsp. of the oil.4. Bake 25 to 30 minutes or until golden; cool slightly. Using a spatula, loosen crust but do not remove from pan (this keeps the crust from sticking after the fi nal baking). Sprinkle with salt.5. Meanwhile, in a large skillet heat remaining 1 Tbsp. oil over medium-low heat. Add sweet pepper and onion; cook 10 minutes or until onion is golden, stirring occasionally. 6. Spread Paleo Pesto over crust. Add sausage and cooked onion mixture; press lightly. Bake 8 minutes more or until toppings are heated through. If desired, sprinkle with crushed red pepper and/or additional sage. Makes 6 servings.PALEO ITALIAN SAUSAGE In a bowl combine 8 oz. ground pork; 1 Tbsp. red wine vinegar; 2 tsp. dried Italian seasoning, crushed; and 1⁄8 tsp. sea salt; mix well. In a large skillet cook sausage over medium-high heat until browned. Drain sausage on paper towels.per serving 242 cal., 19 g fat (3 g sat. fat), 52 mg chol., 182 mg sodium, 8 g carb., 3 g fi ber, 12 g pro.
For Spaghetti s-ers
Zesty Meat Sauce with Spaghetti Squash
Paleo on the PatioYou can be social on Paleo! Whether you’re a host or a guest toting
food to the party, try one of these share-worthy small plates or
appetizers that everyone will love.
P R E P A H E A D
Spend the whole night under the
stars, not in your kitchen. Look for the make-ahead
tips in each recipe.
77PALEO RECIPES
Macadamia Nut Hummus,
page 84
Chunky Guacamole, page 84
IT’S A TEXTURE THING Surprisingly, the texture of
macadamia hummus is very similar to the traditional
chickpea version. If you’re in a hurry, the boiling water,
10-minute soak works great!
»
Marinated Shrimp Scampi, page 84
Spicy Italian Meatballs,
page 84
Marinating adds flavor, but don’t
go past the 1-hour marinating
time. Your seafood will become
tough and rubbery.
79PALEO RECIPES
Mushroom Chips with
Smoky Shallot Dip,
page 85
For the best results, use fresh oyster
mushrooms. In testing, other varieties
did not dry evenly or shrunk too much
when drying.
P A L E O O N T H E P A T I O
80 PALEO RECIPES
P A L E O O N T H E P A T I O
M A K E A H E A D
Marinate wings up to 24 hours
ahead.
Chicken Drummies with
Mango Sauce, page 85
Scotch Eggs, page 85
Avocado Deviled Eggs, page 85
WHAT’S A
SCOTCH EGG?
Classic Scotch eggs
are hard-cooked eggs
wrapped in seasoned
sausage, rolled in
bread crumbs, and
fried. For this version
we traded the bread
crumbs for ground
almonds and seeds,
then baked. Delish!
»
81PALEO RECIPES
82 PALEO RECIPES
M I X I T U P
Easy-on-the-Host Ideas
Try these party nibbles that let
guests play with their food and
mingle at the same time:
MAKE-IT-YOURSELF
TACO BAR
Grill steak, chicken, and/
or fi sh and set out lettuce
or coconut wraps, plus
guacamole (recipe, page 84)
and salsas (recipe, page 46).
SELECT-YOUR-OWN SLIDERS
Make a couple of diff erent
types of sliders—beef and
pork are good choices—and
create a spread of wraps and
toppings such as lettuce,
tomato, onion, slaw, and
sauces or dressings such
as Spicy Paleo Mayonnaise
(recipe, page 7), Avocado
Ranch Salad Dressing (recipe,
page 57), or Paleo BBQ Sauce
(recipe, page 45).
TOSS-YOUR-OWN SALAD BAR
Grill marinated steak, chicken,
and shrimp. Toss together a
big bowl of crunchy mixed
greens, set out chopped
veggies and a selection of
homemade Paleo-compliant
salad dressings (page 57), or
a purchased dressing such as
Tessamae’s brand.
CUSTOMIZED KABOBS
Marinate cubes of steak,
chicken, and shrimp and set
out bowls of veggies such as
mushrooms, sweet pepper
strips, onion wedges, and
cherry tomatoes. Let guests
thread their own kabobs.
Serve with dipping sauces
such as Paleo Pesto (recipe,
page 44), Chimichurri Sauce
(recipe, page 45), or Paleo
Mayonnaise (recipe, page 7)
fl avored with garlic, lemon
juice, and chopped fresh herbs
such as basil and oregano.
P E R F E C T L Y T H I N
The key to these colorful chips is
to slice them very thin. For the most even, thinly sliced root veggies, use a
mandoline.
83PALEO RECIPES
P A L E O O N T H E P A T I O
Root Veggie Chips with Sea Saltprep 20 minutes dehydrate 8 hours
3 to 4 cups peeled (if desired) and
thinly sliced sweet potatoes, blue
potatoes, beets,* parsnips, carrots,
rutabagas, and/or celery roots1⁄2 tsp. sea salt
1. Bring a large pot of salted water to boiling over high heat. Add vegetables (see tip, if using beets); cook 30 seconds. Drain vegetables in a colander set in a sink. Rinse with cold water and drain again; pat dry.2. Place vegetables in a large bowl and sprinkle with salt; toss to coat. Arrange in a single layer on mesh-lined dehydrator trays. 3. Using a dehydrator, dehydrate at 135°F for 8 to 10 hours or until dry and crisp, shifting trays as necessary to dry chips evenly. When done, chips will look evenly dry, edges will have curled, and chips will be crisp. Remove a chip or two and let cool a few minutes. Taste for crispness. If chips are not crisp, keep drying. (Timing might vary depending on air humidity and amount of moisture in vegetables.) If desired, sprinkle with additional salt before serving. Makes 6 servings (1⁄3 cup each).*TIP If using beets, precook beet slices separately to prevent the red color of the beets from staining the other vegetables.per serving 50 cal., 0 g fat, 0 mg chol., 223 mg sodium, 12 g carb., 2 g fi ber, 1 g pro.
Spicy Kale Chipsprep 15 minutes bake 20 minutes at
300°F cool 30 minutes
4 cups torn curly kale leaves
2 Tbsp. olive oil1⁄2 tsp. sea salt1⁄2 tsp. chili powder and/or ground
cumin
1. Preheat oven to 300°F. Line two large baking sheets with parchment paper. Arrange kale in a single layer on prepared baking sheets, allowing space between leaves. Brush with oil; sprinkle with salt and chili powder and/or cumin.2. Bake 20 to 25 minutes or until crisp. Cool 30 minutes before serving. Makes 6 servings.MAKE AHEAD Make chips up to 24 hours in advance. If necessary, recrisp in a 300°F oven for 5 minutes.per serving 63 cal., 5 g fat (1 g sat. fat), 3 mg chol., 217 mg sodium, 5 g carb., 1 g fi ber, 2 g pro.
Rosemary Roasted Nutsprep 15 minutes
bake 14 minutes at 375°F
3 cups whole unblanched almonds
1 1⁄2 cups walnuts
1 cup raw pumpkin seeds (pepitas)
2 Tbsp. fi nely snipped fresh rosemary
2 Tbsp. olive oil
2 tsp. honey
1 tsp. sea salt1⁄2 tsp. cayenne pepper
1. Preheat oven to 375°F. In a 15×10-inch baking pan combine almonds, walnuts, and pumpkin seeds. Bake 14 to 18 minutes or until toasted, stirring once.2. In a small bowl combine remaining ingredients. Drizzle over warm nuts; toss to coat. Serve warm or cooled. Makes 22 servings (1⁄4 cup each).MAKE AHEAD Make nuts as directed up to 3 days in advance. Store at room temperature.per serving 213 cal., 19 g fat (2 g sat. fat), 0 mg chol., 101 mg sodium, 7 g carb., 3 g fi ber, 7 g pro.
84 PALEO RECIPES
Macadamia Nut Hummusprep 20 minutes stand 7 hours
1 1⁄2 cups unsalted raw macadamia nuts
1 lemon1⁄2 cup water1⁄4 cup olive oil
3 Tbsp. tahini (sesame seed paste)
2 cloves garlic, minced1⁄4 tsp. sea salt1⁄4 tsp. cayenne pepper (optional)
Vegetable dippers, such as carrots,
celery, sweet peppers, jicama,
zucchini, and/or summer squash
1. In a medium bowl combine nuts and enough water to cover. Let stand, covered, 7 to 24 hours; drain. (Or to quick-soak, cover nuts with boiling water and let stand 10 minutes; drain). Rinse and drain again. Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon.2. In a food processor or blender combine nuts, lemon zest and juice, and next six ingredients (through cayenne pepper). Cover and process or blend 5 to 6 minutes or until smooth.3. If desired, chill hummus, then drizzle with olive oil and top with toasted macadamia nuts before serving. Serve with dippers. Store in refrigerator up to 3 days. Makes 20 servings (2 Tbsp. each).MAKE AHEAD Prepare hummus up to 3 days in advance. Store in the refrigerator. per serving 110 cal., 12 g fat (2 g sat. fat), 0 mg chol., 29 mg sodium, 2 g carb., 1 g fiber, 1 g pro.
Chunky Guacamoleprep 15 minutes stand 30 minutes
5 to 6 ripe avocados, halved, seeded,
and peeled3⁄4 cup seeded and chopped tomato 1⁄4 cup snipped fresh cilantro1⁄4 cup finely chopped red onion
2 to 3 Tbsp. lime juice
1 to 2 medium fresh jalapeño chile
peppers, seeded and finely chopped
(tip, above right)3⁄4 to 1 tsp. sea salt
1 clove garlic, minced
Lime wedges (optional)
Vegetable dippers
1. In a medium bowl chop avocados or mash with a fork or potato masher. Fold in next seven ingredients (through garlic).2. Place plastic wrap directly on the surface of the guacamole when covering. Let stand at least 30 minutes. (Or chill up to 4 hours. Let stand at room temperature at least 15 minutes before serving.)3. If desired, sprinkle with additional avocado, tomato, and/or cilantro. Serve with lime wedges (if desired) and dippers. Makes 16 servings (1⁄4 cup each).MAKE AHEAD Prepare guacamole up to 4 hours in advance.per serving 71 cal., 6 g fat (1 g sat. fat), 0 mg chol., 113 mg sodium, 4 g carb., 3 g fiber, 1 g pro.
Spicy Italian Meatballsprep 30 minutes
bake 20 minutes at 350°F
2 eggs, lightly beaten
1 cup finely chopped onion
1 large fresh serrano chile pepper,
seeded (if desired) and finely
chopped (tip, above right)
4 cloves garlic, minced
2 tsp. dried Italian seasoning, crushed
1 tsp. sea salt1⁄2 tsp. fennel seeds, crushed
1 lb. ground beef
1 lb. ground pork
2 tsp. olive oil
1 28-oz. can crushed tomatoes
1 Tbsp. balsamic vinegar1⁄2 tsp. dried oregano, crushed1⁄2 tsp. crushed red pepper
1. Preheat oven to 350°F. In an extra-large bowl combine eggs, 1⁄2 cup of the onion, serrano pepper, 2 cloves of the garlic, Italian seasoning, 1⁄2 tsp. of the salt, and fennel seeds. Add ground beef and pork; mix well. Shape into thirty 1 1⁄2-inch meatballs; place in a 15×10-inch baking pan. Bake 20 to 25 minutes or until done (160°F). Drain fat.2. Meanwhile, for sauce, in a large saucepan heat oil over medium heat. Add remaining 1⁄2 cup onion, 2 cloves garlic, and 1⁄2 tsp. salt; cook 5 minutes or until tender, stirring occasionally. Stir in remaining ingredients. Bring to boiling; reduce heat. Simmer, covered, 20 minutes, stirring frequently.
3. Serve meatballs with sauce. If desired, transfer meatballs and sauce to a 3 1⁄2- or 4-quart slow cooker; stir gently to combine. Keep warm, covered, on warm setting or low up to 2 hours. Makes 15 servings (2 meatballs each).*TIP Chile peppers contain oils that can irritate your skin and eyes. Wear plastic and rubber gloves when working with them. MAKE AHEAD Bake meatballs as directed. Freeze up to 3 months. Thaw overnight in the refrigerator; continue with Step 2.per serving 181 cal., 12 g fat (4 g sat. fat), 67 mg chol., 296 mg sodium, 6 g carb., 1 g fiber, 13 g pro.
Marinated Shrimp Scampiprep 35 minutes marinate 1 hour
2 lb. fresh or frozen extra-jumbo
shrimp in shells (32 to 40)1⁄4 cup olive oil1⁄4 cup dry white wine
6 cloves garlic, minced
2 tsp. lemon zest1⁄2 tsp. sea salt1⁄2 tsp. crushed red pepper
2 Tbsp. snipped fresh Italian parsley
Lemon wedges
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp; pat dry. Place in a resealable plastic bag set in a shallow dish. 2. For marinade, in a small bowl combine next six ingredients (through crushed red pepper). Pour marinade over shrimp. Seal bag; turn to coat shrimp. Marinate in the refrigerator 1 hour, turning bag once.3. Preheat broiler. Drain shrimp, reserving marinade. Place shrimp on unheated rack of a broiler pan. Broil 4 to 5 inches from heat 4 to 6 minutes or until shrimp are opaque, turning and brushing once with marinade. Discard any remaining marinade.4. Sprinkle with parsley and serve with lemon wedges. Makes 10 servings (3 oz. shrimp each).per serving 126 cal., 4 g fat (1 g sat. fat), 138 mg chol., 193 mg sodium, 2 g carb., 1 g fiber, 19 g pro.
85PALEO RECIPES
P A L E O O N T H E P A T I O
Mushroom Chips with Smoky Shallot Dipprep 25 minutes bake 35 minutes at
400°F cool 5 minutes
2 Tbsp. coconut oil1⁄4 tsp. sea salt1⁄4 tsp. freshly ground black pepper1⁄8 tsp. cayenne pepper (optional)
1 lb. fresh oyster mushrooms, stemmed
1 recipe Smoky Shallot Dip
1. Preheat oven to 400°F. Place a wire rack on a large baking sheet. In a large bowl combine first four ingredients (through cayenne pepper). Add mushrooms; toss to coat. Spread mushrooms on rack.2. Bake about 35 minutes or until mushrooms are sizzling and slightly crisp. Cool 5 to 10 minutes (mushrooms will crisp as they cool). Serve with Smoky Shallot Dip. Makes 4 servings.SMOKY SHALLOT DIP In a bowl combine 1⁄2 cup Paleo Mayonnaise (recipe, page 7), 2 Tbsp. finely chopped shallot, 1 tsp. snipped fresh thyme or sage, and 1⁄4 tsp. smoked paprika. Cover and chill until ready to serve.MAKE AHEAD Dry mushrooms up to 4 hours ahead. Store at room temperature. Prepare dip up to 24 hours in advance.per serving 297 cal., 29 g fat (8 g sat. fat), 19 mg chol., 274 mg sodium, 7 g carb., 3 g fiber, 4 g pro.
Chicken Drummies with Mango Sauceprep 20 minutes marinate 2 hours
bake 25 minutes at 450°F
12 chicken wings (about 2 lb.)*
1 cup 100 percent mango juice, such as
Naked brand1⁄2 cup 100 percent orange juice1⁄2 cup lemon juice1⁄2 cup snipped fresh parsley1⁄4 cup red wine vinegar1⁄4 cup olive oil
1 to 2 fresh jalapeño chile peppers, seeded
and finely chopped (tip, page 84)
6 cloves garlic, minced
1 tsp. sea salt1⁄2 tsp. ground cumin
1 mango, seeded, peeled, and chopped1⁄3 cup chopped onion1⁄4 cup snipped fresh cilantro
Orange slices (optional)
1. Cut off and discard tips of chicken wings. Cut wings at joints to make 24 pieces. Place chicken in a resealable plastic bag set in a shallow dish.2. For marinade, in a bowl combine next 10 ingredients (through cumin). Remove 1⁄2 cup of the marinade for sauce; cover and chill until needed.3. Pour remaining marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 2 to 24 hours, turning bag occasionally. 4. Preheat oven to 450°F. Drain chicken, discarding marinade. Arrange chicken on the unheated rack of a large broiler pan. Bake 25 minutes or until golden, turning once.5. Meanwhile, for sauce, in a blender combine reserved 1⁄2 cup marinade, mango, onion, and cilantro. Cover; blend until smooth. If desired, serve chicken with orange slices and sauce. Makes 12 servings (2 pieces each).*TIP If you can find them, use 2 lb. chicken wing drumettes (about 24) instead of the chicken wings.MAKE AHEAD Marinate wings up to 24 hours ahead.per serving 278 cal., 20 g fat (4 g sat. fat), 97 mg chol., 283 mg sodium, 9 g carb., 1 g fiber, 17 g pro.
Scotch Eggsprep 30 minutes
bake 30 minutes at 350°F
1⁄3 cup finely chopped onion
1 Tbsp. snipped fresh chives
1 tsp. dried sage, crushed3⁄4 tsp. sea salt3⁄4 tsp. black pepper1⁄2 tsp. dried thyme, crushed
1 lb. ground pork
6 eggs, hard-cooked (tip, right)1⁄3 cup ground almonds or almond meal
2 Tbsp. sesame and/or poppy seeds
6 cups arugula or fresh spinach1⁄2 cup Spicy Paleo Mayonnaise (recipe,
page 7)
1. Preheat oven to 350°F. Line a shallow baking pan with foil. In a medium bowl combine first six ingredients (through thyme). Add ground pork; mix well. 2. Divide meat mixture into six portions. Flatten into thin patties and fold around
peeled hard-cooked eggs, sealing and smoothing edges to completely enclose. 3. In a shallow dish combine almonds and sesame seeds. Roll eggs in almond mixture to coat; place in prepared baking pan. Bake 30 minutes or until meat is no longer pink. Serve on arugula with Spicy Paleo Mayonnaise. Makes 6 servings (1 egg, 1 cup arugula, 1 Tbsp. Spicy Paleo Mayonnaise each).MAKE AHEAD Hard-cook eggs up to 24 hours ahead; prepare ground sausage mixture 24 hours ahead. per serving 434 cal., 36 g fat (8 g sat. fat), 250 mg chol., 474 mg sodium, 5 g carb., 2 g fiber, 23 g pro.
Avocado Deviled Eggsprep 30 minutes chill 1 hour
12 eggs, hard-cooked and peeled*1⁄2 cup Paleo Mayonnaise (recipe,
page 7)
1 Tbsp. country Dijon-style mustard
2 tsp. lemon juice1⁄8 tsp. freshly ground black pepper
Dash bottled hot pepper sauce
1 ripe yet firm avocado, halved, seeded,
and peeled
Snipped fresh chives (optional)
1. Cut eggs in half lengthwise and remove yolks. Set whites aside. Place yolks in a large bowl; mash with a fork. Stir in Paleo Mayonnaise, mustard, 1 tsp. of the lemon juice, black pepper, and hot pepper sauce. Spoon or pipe yolk mixture into egg halves. Cover; chill at least 1 hour or up to 4 hours.2. Before serving, cut avocado into 1⁄2-inch pieces; toss gently with remaining 1 tsp. lemon juice. Sprinkle eggs with avocado and black pepper, and, if desired, chives. Makes 24 servings (1 egg half each).*TIP To hard-cook eggs, place eggs in a single layer in a large saucepan. Add enough cold water to cover eggs by 1 inch. Bring to a full rolling boil over high heat; remove from heat. Cover and let stand 15 minutes; drain. Place eggs in ice water to cool; drain and peel.MAKE AHEAD Hard cook eggs up to 24 hours in advance. Prepare eggs as directed; chill up to 4 hours.per serving 79 cal., 7 g fat (1 g sat. fat), 96 mg chol., 71 mg sodium, 1 g carb., 0 g fiber, 3 g pro.
86 PALEO RECIPES
P A L E O
F A V O R I T E
CUCUMBER SANGRIA Halve, peel,
seed, and thinly slice 1 small honeydew
melon. Place melon in a large pitcher.
Add 1 seedless cucumber, thinly sliced;
1 thinly sliced lime; 12 fresh mint leaves; 1⁄4 cup freshly squeezed lime juice;
and 1⁄4 cup honey. Gently stir in 1 bottle
chilled Sauvignon Blanc or other semidry
white wine. Cover; chill at least 2 hours.
Stir in carbonated water. Top each
drink with fresh mint. Makes 8 servings
(8 oz. each).
per serving 147 cal., 1 g fat (1 g sat. fat),
0 mg chol., 18 mg sodium, 21 g carb.,
1 g fiber., 1 g pro.
FROZEN STRAWBERRY-MANGO
MARGARITA In a blender combine
2 cups frozen unsweetened chopped
mango or peach slices, 2 cups frozen
unsweetened whole strawberries, 1⁄2 cup
gold tequila, 1⁄3 cup 100 percent orange
juice, 1⁄4 cup lime juice, and 2 Tbsp. agave
syrup. Blend until smooth. With the
blender running, add 2 cups ice cubes
through the hole in the lid, one at a time,
until slushy. Top each drink with fresh
mango. Makes 5 servings (6 oz. each).
per serving 156 cal., 0 g fat, o mg chol.,
2 mg sodium, 27 g carb., 1 g fiber, 1 g pro.
WATERMELON & STRAWBERRY
VODKA LEMONADE In a food
processor or blender combine 3 cups
cubed watermelon, 1 cup quartered
strawberries, and 3 Tbsp. agave syrup.
Process or blend until smooth. Strain with
a fine mesh sieve. Transfer to a pitcher;
repeat with 3 cups watermelon, 1 cup
quartered strawberries, and 3 Tbsp. agave
syrup. Add to mixture in pitcher. Cover
and chill 4 to 24 hours. Stir in 1 cup freshly
squeezed lemon juice (about 5 to 6 lemons)
and 1 cup vodka. Before serving, add 1 liter
bottle chilled sparkling water, stirring
gently. If you like, add thinly sliced melon
and a strawberry to each drink. Serve over
ice. Makes 10 servings (about 8 oz. each).
per serving 123 cal., 0 g fat, 0 mg chol.,
15 mg sodium, 18 g carb., 1 g fiber, 1 g pro.
Cocktails to Sip Enjoying a little cocktail doesn’t have to be taboo while
following a Paleo diet. It is possible to drink Paleo,
although you should sip—alcohol calories add up quickly!
CUCUMBER SANGRIAWATERMELON &
STRAWBERRY VODKA LEMONADE
LILLET SPRITZER
LILLET SPRITZER In a large pitcher
combine 1 bottle chilled white Lillet,
1 bottle chilled Prosecco, lemon and
orange slices, and fresh mint sprigs. If
desired, serve over ice. Makes 8 servings
(6 oz. each).
per serving 230 cal., 0 g fat, 0 mg chol.,
9 mg sodium, 17 g carb., 1 g fiber, 0 g pro.
BLUEBERRY BREEZE In a cocktail
shaker combine about 10 blueberries
and 11⁄2 Tbsp. agave syrup. Using a
muddler or back of a wooden spoon,
crush berries against side of shaker. Add
3 Tbsp. vodka and 11⁄2 Tbsp. lemon juice.
Cover and shake vigorously 20 seconds.
Strain into a martini glass and add
2 Tbsp. champagne. Serve with additional
blueberries on a skewer, Makes 1 serving.
per serving 226 cal., 0 g fat, 0 mg chol.,
2 mg sodium, 28 g carb., 0 g fiber, 0 g pro.
87PALEO RECIPES
G U I D E
Safe to SipIf you’re going to imbibe, avoid
grain-based spirits and beverages.
Here’s the OK list:
F R E S H H E L P S
Cocktails ARE a treat on Paleo, but it helps that these are
made with fresh juices, fruits, and
veggies.
WHAT IS
LILLET? White Lillet, or
Lillet Blanc, is
a wine aperitif
that originated in
Bordeaux, France.
It’s made from
selected wines
and fruit liqueurs,
then aged.
Lillet Blanc is a
beautiful golden
color with fl avor
notes of oranges
and honey.
FROZEN
STRAWBERRY-MANGO
MARGARITA
BLUEBERRY BREEZE
TEQUILA »
Check the label; it
BRANDY »
Brandy is a spirit
distilled from
fruit juice.
VODKA
Choose a variety
made from grapes
HARD CIDER
fermented apples.
WINE »
For red and white wines,
Sweets StrategyWhile changing your diet for the better means eliminating
processed sugars, life would be pretty boring without
the occasional treat. These goodies made from Paleo-approved
ingredients hit the sweet spot.
89PALEO RECIPES
I N M O D E R A T I O N
Even though Paleo treats are made from pure,
clean ingredients, make them only an
occasional treat!
Citrus Ice,
page 90
Most agave syrup is made from the refined nectar of the blue agave plant.
It’s one and a half times sweeter than sugar, so you need less for the same level of
sweetness. And it’s low on the glycemic index because it contains mostly fructose,
which doesn’t cause blood sugar to spike. Keep in mind, however, that too much
fructose is not a good thing. Bottom line: Use agave syrup judiciously.
Use Agave Syrup»
90 PALEO RECIPES
S W E E T S S T R A T E G Y
Cashew Trufflesprep 30 minutes chill 45 minutes
bake 8 minutes at 350°F
stand 30 minutes
8 oz. unsweetened chocolate (tip, page 95)
2 Tbsp. coconut oil1⁄2 cup canned unsweetened coconut
milk1⁄4 cup pure maple syrup
1 tsp. vanilla3⁄4 cup whole raw cashews1⁄4 tsp. coarse sea salt
1. Chop chocolate; place chocolate and coconut
oil in a medium bowl. In a small saucepan
bring coconut milk just to boiling; pour over
chocolate. Cover; let stand 5 minutes. Stir until
melted. Stir in maple syrup and vanilla. Cover
and chill 45 minutes or until just fi rm enough
to shape.
2. Meanwhile, preheat oven to 350°F. Place
cashews in a shallow baking pan. Bake
8 to 10 minutes or until toasted, stirring
once. Set aside 35 whole cashews. In a
food processor cover and pulse remaining
cashews and salt until fi nely chopped.
Transfer to a small bowl.
3. Divide chocolate mixture into 35 portions.
For each truffl e, place a whole cashew in
center of a chocolate portion and shape
into a ball.* Roll ball in chopped cashews.
Store in the refrigerator. Let stand at room
temperature 30 minutes before serving.
Makes about 35 truffl es.*TIP If the chocolate mixture sticks to your
hands, try dusting them with unsweetened
cocoa powder. Or use a small spoon to scoop
the mixture into portions and shape around
the cashews.
per truffle 69 cal., 6 g fat (4 g sat. fat), 0 mg chol., 19 mg sodium, 4 g carb., 1 g fi ber, 2 g pro.
Citrus Iceprep 20 minutes freeze 6 hours
stand 10 minutes
1 1⁄2 cups orange juice
2 Tbsp. agave syrup1⁄4 cup lemon or lime juice
1 medium orange, peeled, sectioned,
and fi nely chopped
1 small lemon or lime, peeled,
sectioned, and fi nely chopped
Fresh mint sprigs (optional)
1. In a small saucepan cook and stir orange
juice and agave syrup over medium heat just
until syrup is dissolved. Remove from heat.
Stir in lemon juice.
2. Pour mixture into a 2-quart square baking
dish. Stir in orange and lemon. Freeze 2 hours,
stirring and scraping frozen mixture from
sides of dish every 20 minutes. Cover and
freeze, without stirring, 4 hours or until fi rm.
3. Let stand at room temperature 10 minutes
before serving. Using a metal spoon, scrape
across surface and spoon into dessert dishes.
If desired, serve with additional lemon, lime,
and/or orange and mint. Makes 8 servings (1⁄2 cup each).per serving 48 cal., 0 g fat, 0 mg chol., 1 mg sodium, 13 g carb., 1 g fi ber, 1 g pro.
Use Coconut Oil
Cashew
Truffles
Once thought of as a no-no ingredient,
coconut oil’s reputation may be changing.
While the verdict is out pending further
research, small amounts of coconut oil
are OK. It makes all the diff erence in this
truffl e recipe.
Coconut-Coffee Ice Cream with Cinnamon-Almond Crunchprep 35 minutes chill 4 hours
freeze 20 minutes
2 13.5- to 14-oz. cans unsweetened
coconut milk
1 vanilla bean, split lengthwise
1 Tbsp. water
2 tsp. instant espresso coff ee
powder1⁄4 cup honey
6 egg yolks
1 recipe Cinnamon-Almond Crunch
1. Pour coconut milk and solids into a medium saucepan. Scrape seeds from vanilla bean into milk; add vanilla pod.
Cook and stir over medium heat just until simmering. Remove from heat. Cover and let stand 5 minutes.2. Combine water and espresso powder; stir espresso mixture and honey into milk. Return just to simmering. Remove vanilla pod. In a medium bowl whisk egg yolks until smooth. Gradually whisk in about 2 cups of the hot milk mixture; return all to saucepan. Cook and stir over medium-low heat until mixture coats the back of a spoon (170°F). 3. Strain milk mixture through a fi ne-mesh sieve into a bowl placed in a larger bowl of ice water; stir to cool. Cover and chill 4 to 24 hours.4. Freeze chilled mixture in a 1 1⁄2-quart ice cream freezer according to manufacturer’s directions. Fold in Cinnamon-Almond Crunch. If desired,
reserve some Cinnamon-Almond Crunch to top when serving. Store in the freezer up to 1 month. Makes 8 servings (about 1⁄2 cup each).CINNAMON-ALMOND CRUNCH
Preheat oven to 300°F. In a small saucepan cook and stir 1 Tbsp. each coconut oil and honey, 1 tsp. ground cinnamon, and 1⁄4 tsp. sea salt over medium-low heat until smooth. Add 2⁄3 cup chopped almonds and/or unsalted raw pistachio nuts and 1⁄3 cup unsweetened raw chip coconut; toss to coat. Spread in a small shallow baking pan. Bake 14 minutes or until golden, stirring twice. Spread on a large sheet of foil to cool.per serving 328 cal., 27 g fat (19 g sat. fat), 138 mg chol., 124 mg sodium, 16 g carb., 2 g fi ber, 4 g pro.
Use Unsweetened Coconut Milk
Thanks to unsweetened coconut milk, you will be
amazed at how smooth and creamy this nondairy ice
cream tastes. Make sure you purchase the canned
version (such as Thai Kitchen brand), not the beverage. »
S W E E T S S T R A T E G Y
Chai-Infused
Chocolate Pots
de Crème
Go Ahead!
Spice It Up
The combination of traditional chai
spices—ginger, cardamom, peppercorns,
and cloves—helps to intensify the flavor
of this Paleo pots de crème made from
unsweetened chocolate.
93PALEO RECIPES
Chai-Infused Chocolate Pots de Crèmeprep 25 minutes stand 20 minutes
chill 4 hours
1 13.5- to 14-oz. can unsweetened
coconut milk (tip, page 91)
1 3-inch piece stick cinnamon, crushed
2 1⁄4-inch slices fresh ginger
2 tsp. crushed cardamom pods or 3⁄4 tsp. cardamom seeds, crushed
1⁄2 tsp. whole peppercorns, coarsely
crushed (optional)
4 whole cloves1⁄4 cup honey
4 egg yolks
4 oz. unsweetened chocolate,* chopped
1 tsp. vanilla1⁄2 cup Sweet Cashew Cream (optional)
(recipe, page 7)
1. Pour coconut milk and solids into a small heavy saucepan. Add next five ingredients (through cloves). Bring to boiling over medium heat, stirring occasionally. Remove from heat. Cover and let stand 15 minutes.
2. Strain milk mixture through a fine-mesh sieve into a medium bowl; discard spices. Return milk to saucepan; stir in honey. Return just to boiling. In same bowl whisk egg yolks until smooth. Gradually whisk in about 1 cup of the hot milk mixture; return all to saucepan. Cook and stir over medium-low heat until mixture coats the back of a spoon (170°F). Remove from heat. Add chocolate; let stand 5 minutes. Whisk until smooth. Stir in vanilla.3. Pour chocolate mixture into 2- to 3-oz. glasses or pot de crème cups. Cover and chill at least 4 hours or until firm. If desired, top with Sweet Cashew Cream and additional chocolate. Makes 9 servings (4 oz. each).*TIP Choose your chocolate wisely. See tip, page 95.per serving 211 cal., 18 g fat (13 g sat. fat), 92 mg chol., 28 mg sodium, 13 g carb., 3 g fiber, 3 g pro.
Ginger-Orange Poached Pearsprep 35 minutes chill 2 hours
4 small ripe, yet firm pears (1 to 1 1⁄4 lb.),
peeled if desired
2 1⁄2 cups freshly squeezed orange juice
1 1⁄2 cups water
1 3-inch piece stick cinnamon, broken
1 1-inch piece fresh ginger, thinly sliced
8 whole cloves1⁄8 tsp. ground nutmeg or cardamom
1 tsp. vanilla1⁄2 cup Sweet Cashew Cream (recipe,
page 7) (optional)
1. Cut a thin slice from bottom of each pear so it stands upright. Working through the bottom, use a melon baller to remove core, leaving stem intact.2. Meanwhile, in a deep 3- to 4-quart saucepan combine next six ingredients (through nutmeg). Bring to a gentle boil over medium heat. Add pears, standing them upright. Return just to boiling; reduce heat. Simmer, covered, 15 minutes or just until tender. Remove from heat; cool slightly in cooking liquid. Stir in vanilla. Transfer pears and cooking liquid to a large bowl. Cover and chill 2 to 24 hours.3. To serve, transfer pears to shallow bowls. Strain cooking liquid through a fine-mesh sieve; discard spices. Spoon 2 to 3 Tbsp. of the liquid over each pear. If desired, top with Sweet Cashew Cream. Makes 4 servings (1 pear each).per serving 78 cal., 0 g fat, 0 mg chol., 2 mg sodium, 20 g carb., 4 g fiber, 1 g pro.
SMART SWAP
Cashew Cream is a
wonderful thing! Once
sweetened, it’s similar
to whipped cream.
You’ll love the smooth
texture. (recipe,
page 7).
Ginger-Orange Poached Pears
Use Unsweetened
Orange Juice
If you have fresh oranges on hand, fresh-
squeezed juice is best. If not, look for juice
labeled 100% juice not from concentrate,
such as Odwalla brand.
94
P A L E O
F A V O R I T E
ChocolateSometimes a chocolate craving is sooo big that
the only thing that will shut it down is … chocolate.
To help offset the intensity of Paleo chocolate,
turn it into bark or dip for your favorite fruit.
H O W T O
Choose Your ChocolateThe only “approved” chocolate
on Paleo is 100% cacao or
unsweetened 99 to 100% cacao
bars. It’s really intense and
somewhat bitter—not sweet
at all. When checking the
ingredient list, the only additional
ingredient should be vanilla bean.
Try Scharffen Berger
100% Cacao Unsweetened
Baking Bar.
DIY DRIED APPLE SLICES
Using a mandoline or serrated knife,
cut 2 large apples crosswise into 1⁄8-inch thick slices. Line baking sheets
with parchment paper. Arrange slices
in a single layer on parchment. Brush
slices with apple juice. Bake slices
2 to 21⁄2 hours in a 200°F oven until
crisp, turning apple slices and
rotating pans every 30 minutes. Cool
completely before dipping.
CHOCOLATE BARK & DIPPED FRUIT
In a small saucepan heat 3 oz.
chopped 100% cacao unsweetened
chocolate and 1⁄2 teaspoon coconut
oil over low heat, stirring constantly
until smooth. For bark: Spread melted
chocolate onto foil and top as desired.
For dipped fruit: Dip dried or fresh
fruit, allowing excess to drip off. Place
on waxed paper or a cooling rack and
let stand 1 hour or until set.
D I Y T R E A T
Load up a puddle of melted chocolate with dried fruits, toasted nuts, and
a sprinkle of citrus zest
or spice.
Appetizers & Snacks85 Avocado Deviled Eggs3 Avocado, No Toast85 Chicken Drummies with Mango Sauce84 Chunky Guacamole94 DIY Dried Apple Slices 84 Macadamia Nut Hummus84 Marinated Shrimp Scampi85 Mushroom Chips with Smoky Shallot Dip83 Root Veggie Chips with Sea Salt83 Rosemary Roasted Nuts85 Scotch Eggs84 Spicy Italian Meatballs83 Spicy Kale Chips
Beef, Pork & Lamb68 Coconut-Crusted Pork Tenderloin39 Dijon Pork Chops with Apple Salad35 Garlic Pork and Sweet Potato Hash39 Grilled Ribeye Steaks with Smoky Tomatoes14 Homemade Breakfast Sausage53 Italian Pork with Sweet Potatoes41 Lamb Chops with Blackberry- Peach Chutney35 Maple-Pork Wilted Salad30 Mediterranean Flat Iron Steaks74 Paleo Italian Sausage51 Pho-Flavor Flank Steak Lettuce Wraps50 Pork Carnitas with Tomato-Avocado Salsa33 Pork-Rhubarb Skillet28 Skillet Steaks with Mushrooms84 Spicy Italian Meatballs73 Stacked Bison Burgers with Caramelized Onions and Spicy Mayo43 Strawberry-Beef Summer Salad74 Zesty Meat Sauce with Spaghetti Squash74 Zucchini-and-Sage- Crusted Pizza
Breakfast13 Banana Pancakes16 Easy Omelet13 Nut-Coconut Granola 14 Tropical Smoothie Bowls
Chicken & Turkey33 Arugula Chicken Paillard20 Chicken and Avocado Lettuce Wraps85 Chicken Drummies with Mango Sauce28 Chicken Meatball Noodle Bowl
24 Chicken Strips42 Green Onion Chicken with Melted Tomatoes72 Mini Turkey Meat Loaves with Walnut- Parsley Gremolata52 Moroccan Tagine-Style Chicken Thighs69 Thai Green Chicken Curry43 Turkey Burgers with Grilled Pear Slaw69 Turkey Meatballs with Fiery Tunisian Sauce33 Warm Brussels Sprouts Salad with Chicken
Desserts90 Cashew Truffles93 Chai-Infused Chocolate Pots de Crème94 Chocolate Bark & Dipped Fruit90 Citrus Ice 91 Coconut-Coffee Ice Cream with Cinnamon-Almond Crunch93 Ginger-Orange Poached Pears
Drinks 12 Basic Nut Milk86 Blueberry Breeze86 Cucumber Sangria86 Frozen Strawberry-Mango Margarita86 Lillet Spritzer86 Watermelon & Strawberry Vodka Lemonade
Eggs85 Avocado Deviled Eggs16 Easy Omelet15 Frizzled Eggs over Garlic Steak and Mushroom Hash85 Scotch Eggs13 Spicy Poached Eggs in Tomato Sauce
Salads65 Arugula-Asparagus Salad33 Arugula Chicken Paillard64 Asian Slaw61 Grilled Romaine Salad65 Heirloom Tomato Salad20 Lemony Tuna Salad35 Maple-Pork Wilted Salad23 Southwest Kale Salad43 Strawberry-Beef Summer Salad61 Tangy Broccoli Salad33 Warm Brussels Sprouts Salad with Chicken
Salad Dressings57 Asian Sesame-Ginger Dressing57 Avocado Ranch Salad Dressing57 Balsamic Salad Dressing33 Champagne Vinaigrette43 Orange-Balsamic Vinaigrette57 Salad Dressing Formula
Salsas, Toppers & Sauces7 Äioli46 Blueberry Salsa73 Cabbage and Chile Pepper Slaw73 Caramelized Onions7 Cashew Cream45 Chimichurri Sauce69 Fiery Tunisian Sauce46 Fresh Summer Salsa47 Grilled Cucumber Salsa44 Kalamata Olive Tapenade68 Mango Salsa45 Paleo BBQ Sauce7 Paleo Mayonnaise44 Paleo Pesto47 Peach-Rosemary Salsa7 Savory Cashew Cream7 Spicy Paleo Mayonnaise85 Smoky Shallot Dip7 Sweet Cashew Cream50 Tomato-Avocado Salsa
Seafood40 Drunken Shrimp and Scallop Skewers73 Fish Tacos with Cabbage and Chile Pepper Slaw39 Grilled Shrimp in Coconut Milk Sauce20 Lemony Tuna Salad84 Marinated Shrimp Scampi50 Poached Fish50 Poached Salmon with Swiss Chard28 Quick Scallop and Noodle Salad34 Snapper with Avocado Salsa73 Spicy Shrimp Fried Cauliflower “Rice”20 Veggie Noodles with Cashew-Cilantro Pesto
Sides62 Braised Swiss Chard with Currants and Almonds33 Cauliflower “Couscous”62 Fruited Cauliflower “Couscous” with Spinach69 Sweet Potato Fries with Roasted Garlic Ketchup
Soups & Stews 53 Coconut-Chicken Curry Stew23 Gazpacho Verde61 Spring Greens Soup
Vegetable Noodles28 Chicken Meatball Noodle Bowl23 Garlicky Zucchini Noodles28 Quick Scallop and Noodle Salad20 Veggie Noodles with Cashew-Cilantro Pesto
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