karen sorenson - grain free paleo recipes and healthy living · “paleo diet challenges and...
TRANSCRIPT
100+ Recipes to Beat
BoRedom and
ditch cRavings!
K aRen soRenson
Disclaimerthe information within the book is intended for informational purposes only and is in no way medical advice. please consult a physician or
other professional health care provider before beginning any nutrition program. the nutritional information provided is based on ingredients
that i use and are only estimates.
Copyright
Squeaky Clean Paleo: 100+ Recipes to Beat Boredom and Ditch Cravings!
© 2013 Karen Sorenson
all rights reserved. no part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of author/publisher.
hi, i’m Karen! i’m the blogger and recipe developer behind Living Low Carb…One Day
at a Time. the blog is dedicated to low carb, grain free, and dairy free recipes and infor-
mation. in may 2011, after years of unhealthy eating and continuous weight gain, i decided
to regain my health. i made a promise to myself that i would change my eating habits and
never look back. my journey to regain my health started with a low carb diet, which worked
for me in the past to shed some weight. Low carbing was working and the scale was moving
in the right direction, but i knew i needed to do more to improve my health.
i started the blog in december of 2011 as a way to hold myself accountable for what i was
eating and to not return to my old habits. through my work with the blog i have discovered
the paleo/primal/ancestral/Real Food movements and i am now moving in that direction.
While it wasn’t a difficult change to go from low carb to paleo, it was significant. i ditched the
processed foods and focused on fresh veggies, quality meats, and fats. i started reading la-
bels for the ingredients and not just the carb counts. You may be surprised to see how many
unnecessary ingredients are added to products. i have never felt better! more energy, more
alert, more focused! since i am still trying to lose weight i keep my carbs moderately low, but
i have made great strides and i love the direction my health is taking.
thank you for your purchase and i hope you enjoy the book. Whether you are trying to ditch
sugar and carb cravings or just want something different, my goal was to create a recipe re-
source that was helpful to those trying to regain their health.
enjoy,
~Karen
W e L c o m e
W h a t i s p a L e o ?W h a t i s p a L e o ? ; i F i R s t s t a R t e d m Y h e a Lt h j o u R n e Y m Y m a i n g o a L W a s W e i g h t L o s s . i F o L L o W e d t h e a t K i n s d i e t a n d L o s t 8 5 L B s . i e v e n t u a L LY s t a R t e d L e a R n i n g a B o u t t h e p a L e o d i e t a n d i h e a R d n u m e R -o u s s u c c e s s s t o R i e s o F p e o p L e h e a L i n g , a u t o i m -m u n e d i s e a s e s , a n d m a n Y o t h e R c o n d i t i o n s . i d e -c i d e d t o t a K e m Y e a t i n g h a B i t s t o t h e n e x t L e v e L , B u t e L i m i n a t i n g F o o d s t h a t c a n c a u s e i n F L a m m a -t i o n a n d W o R K i n g t o h e a L m Y h i g h c h o L e s t e R o L a n d B L o o d p R e s s u R e . s o , W h a t i s p a L e o ? p a L e o F o c u s e s o n e a t i n g W h o L e F o o d s a n d a v o i d i n g F o o d s t h a t a R e p R o c e s s e d o R R e F i n e d . t h e g o a L i s t o e L i m i n a t e F o o d s t h a t c a u s e i n F L a m m a t i o n o R s t R e s s o n t h e B o d Y, R e g u -L a t e B L o o d s u g a R , a n d R e g u L a t e d i g e s t i o n . F o o d s L i K e g R a i n s , L e g u m e s , a n d d a i R Y ( e s p e c i a L LY F o R t h o s e t h a t h a v e d a i R Y s e n s i t i v i t i e s o R i n t o L e R a n c e ) a R e R e m o v e d F R o m t h e d i e t . p a s t u R e d m e a t s , v e g -e t a B L e s , n u t s , s e e d s , F R u i t s , a n d q u a L i t Y F a t s ( c o -c o n u t o i L , g R a s s F e d B u t t e R , L a R d , g h e e , t a L L o W, e t c . ) p a L e o d i e t . e m p h a s i s o n s u p e R F o o d s L i K e o R -g a n m e a t s , B o n e B R o t h , F e R m e n t e d F o o d s , a n d s e a v e g e t a B L e s a R e a L s o e n c o u R a g e d . d i t c h t h e c R a v i n g st h e s t a n d a R d a m e R i c a n d i e t , i s o F t e n h i g h e R i n c a R B o h Y d R a t e s W h i c h c a n m a K i n g i t d i F F i c u Lt F o R t h e B o d Y t o R e g u L a t e B L o o d s u g a R . B L o o d s u g -a R t h a t i s c o n s i s t e n t LY u n R e g u L a t e d c a n L e a d t o s Y s t e m a t i c i n F L a m m a t i o n t h R o u g h o u t t h e B o d Y, W h i c h c o u L d L e a d t o m a n Y d e g e n e R a t i v e d i s e a s e s L i K e d i a B e t e s , t h Y R o i d p R o B L e m s , e t c . u n R e g u L a t -e d B L o o d s u g a R c a n a L s o c a u s e a L m o s t c o n s t a n t c R a v i n g s F o R s u g a R a n d c a R B o h Y d R a t e s , F a t i g u e , a n d e n e R g Y s W i n g s . i m p L e m e n t i n g a W h o L e F o o d s , p a L e o a p p R o a c h a n d L i m i t i n g s t a R c h Y v e g e t a B L e s ( u n L e s s p a R t i c i p a t i n g i n h e a v Y e x e R c i s e ) c a n h e L p R e g u L a t e B L o o d s u g -
What is paLeo?
When i first started my health journey my main goal was weight loss. i followed the atkins
diet and lost 85 lbs. i had lost weight, but i still suffered from digestive issues, allergies, high
blood pressure and cholesterol so i wanted to get to the root cause of those issues. i eventu-
ally started learning about the paleo diet and i heard numerous success stories of people
healing iBs, autoimmune diseases, and many other conditions. i decided to take my eating
habits to the next level by eliminating foods that can cause inflammation and working to heal
my digestion, high cholesterol and blood pressure.
so, what is paleo? paleo focuses on eating whole foods and avoiding foods that are pro-
cessed or refined. the goal is to eliminate foods that cause inflammation or stress on the
body while regulating blood sugar and digestion. Foods like grains, legumes, and dairy (es-
pecially for those who have dairy sensitivities or intolerance), and overly processed foods that
can be inflammatory to the body are removed from the diet in order to heal the gut. pastured
meats, wild fish, eggs, vegetables, fruits, quality fats (coconut oil, grass fed butter, lard, ghee,
tallow, etc.), nuts, and seeds are staples of the paleo diet. emphasis on super foods like or-
gan meats, bone broth, fermented foods, and sea vegetables are also encouraged.
ditch the cRavings
the standard american diet is often higher in carbohydrates which can make it difficult for
the body to regulate blood sugar. Blood sugar that is consistently unregulated can lead to
systematic inflammation throughout the body and could lead to many degenerative diseases
like diabetes, thyroid problems, etc. unregulated blood sugar can also cause almost constant
cravings for sugar and carbohydrates, fatigue, and energy swings.
implementing a whole foods, paleo approach and limiting starchy vegetables (unless partici-
pating in heavy exercise) can help regulate blood sugar and eliminate cravings for sugar and
carbs. When i made the switch to a low carb/paleo diet and experienced cravings, it took
eliminating sweeteners and starchy vegetables in addition to a paleo diet, for 3-4 weeks in or-
der to stop the cravings from happening. the goal of this eBook is to provide recipes packed
with nutritious ingredients without additives, preservatives, or sweeteners. it’s an easy way to
beat meal boredon and eliminate sugar/carb cravings!
For more info on the paleo diet, the importance of blood sugar regulation, and reducing
cravings, visit the resources page to pick up your copy of practical paleo by diane sanfilippo
and it starts With Food by dallas and melissa hartwig. For a 21 day program for eliminating
sugar and carb cravings, visit the resource page to pick up your copy of the 21 day sugar
detox by diane sanfilippo.
sources
1. practical paleo by diane sanfilippo
2. it starts With Food by dallas and melissa hartwig
3. “paleo diet challenges and solutions iii: stop energy dips and cravings”
by chris Kresser
http://chriskresser.com/paleo-diet-challenges-solutions-iii-stop-energy-dips-cravings
stocKing the pantRY 9
Kitchen tooLs 12
hoW to maKe Zucchini noodLes 13
hoW to maKe Bone BRoth 15
hoW to maKe cauLiFLoWeR “Rice” 16
hoW to maKe ghee 17
breakfasT 18
itaLian LamB sausage 19
dijon poRK stuFFed Zucchini 21
dijon poRK BReaKFast sausage 23
BRoccoLi, sausage, and egg cups 25
ceLeRY Root hash BRoWns 27
puLLed poRK FRittata 29
taco egg BoWL 31
sLoW cooKeR jicama 33
itaLian BReaKFast sausage 35
sOups anD saLaDs 37
maRinated goLden Beets 38
tuscan chicKen soup 40
itaLian Wedding soup 42
itaLian chicKen soup 44
Roasted cauLiFLoWeR soup 46
cucumBeR “pasta” saLad 48
taBBouLeh 50
cReamY tomato and “Rice” soup 52
gReeK tuna saLad 54
jicama and caRRot sLaW 56
Zucchini noodLe saLad 58
chiLi Lime shRimp saLad in a jaR 60
pOuLTry 62
BuFFaLo Ranch chicKen meatBaLLs 63
Ranch chicKen sKeWeRs 65
Lemon peppeR chicKen 67
Lemon and mushRoom chicKen 69
BRaised chicKen and mushRooms 71
dijon chicKen thighs 73
sLoW cooKeR heRB chicKen 75
gaRLic peppeRcoRn chicKen thighs 77
itaLian chicKen 79
Lemon and gaRLic chicKen sKeWeRs 81
spiced chicKen thighs 83
spinach and mushRoom stuFFed chicKen 85
RosemaRY and thYme chicKen thighs 87
coconut chicKen Bites 89
c o n t e n t s
pesto stuFFed chicKen 91
coconut chicKen cuRRY 93
BaRBecue chicKen Wings 95
RosemaRY and Lemon chicKen 97
Roasted chicKen thighs 99
tuRKeY pesto BeatBaLLs 101
reD MeaT 103
maRinated FLanK steaK 104
cottage pie 106
sLoW cooKeR shoRt RiBs 108
itaLian BeeF sandWiches 110
dijon BeeF sKiLLet 112
RosemaRY and gaRLic ghee BuRgeRs 114
BeeF KeBoBs 116
Fajita stuFFed mushRooms 118
pumpKin chiLi 120
dijon meatLoaF 122
pot Roast With potatoes 124
easY LamB chiLi 126
LamB BuRgeRs 128
LamB sLideRs 130
LamB spaghetti 132
pOrk 134
spiced poRK tendeRLoin 135
poRK stiR-FRY 137
BLacKened poRK chops 139
dijon poRK tendeRLoin 141
appLe cideR vinegaR poRK chops 143
poRK BuRgeRs 145
mustaRd cRusted poRK chops 147
itaLian sausage meatZa 149
Banh ni meatBaLLs 151
sLoW cooKeR itaLian sausage meatBaLLs 153
sLoW cooKeR puLLed poRK 155
poRK FRied “Rice” 157
seafOOD 159
Lemon diLL saLmon 160
pesto shRimp 162
spiced saLmon 164
Fish tacos 166
cajun scaLLops 168
chiLi Lime shRimp 170
c o n t e n t s
siDes 172
Roasted RatatouiLLe 173
mexi-cauLi Rice 175
sLoW cooKeR onions 177
tuRnip-cauLiFLoWeR mash 179
asian stYLe “noodLes” 181
pesto noodLes 183
dijon mushRooms 185
Ranch FRies 187
tuRnip FRies 189
chiLi Lime Zucchini 191
maRinated aspaRagus 193
BRoccoLi FRitteRs 195
sesame Roasted Radishes 197
BaLsamic gReen Beans 199
sLoW cooKeR spaghetti squash 201
itaLian spaghetti squash casseRoLe 203
BaRBecue spaghetti squash 205
Roasted cauLiFLoWeR and gaRLic mash 207
DressinGs, sauCes, spiCes, anD snaCks 209
gReeK saLad dRessing 210
Lime vinaigRette 212
homemade BaRBecue sauce 214
homemade BasiL maRinaRa sauce 216
homemade pesto 218
homemade cajun seasoning 220
homemade Fajita seasoning 222
homemade Ranch dRessing 224
homemade taco seasoning 226
poRtoBeLLo Buns 228
RosemaRY and gaRLic RoLLs 230
Roasted pepitas (pumpKin seeds) 232
aBout the authoR 234
acKnoWLedgements 235
c o n t e n t s
1.take one medium head of cauliflower. one medium head of cauliflower yields about 4 cups of cauliflower “rice”.
2.trim the leaves and remove the core.
3.cut the cauliflower into florets (doesn’t have to be perfect).
4.place the cauliflower in a food processor or blender (may have to work in batches) and pulse until the cauliflower is the size of grains of rice (about 5-8 times).
5.use as directed in the recipes.
16
h o W t o m a K e c a u L i - R i c e
B R e a K Fa s t
soups and saLads
p o u Lt R Y
R e d m e at
s i d e s
d R e s s i n g s , s a u c e ss p i c e s a n d s n a c K s
a B o u t t h e a u t h o R
Karen is the blogger and recipe developer behind Living Low Carb…One Day
at a Time, a blog dedicated to low carb, paleo, grain free, and dairy free recipes
and information. Karen started her health journey back in january 2011 when she
finally decided to make a lifestyle change and get healthy. she started her blog
in december of 2011 as a way to hold herself accountable for losing weight and
keeping it off. after about a year, she felt there was more she needed to do to truly
heal her body. she ended up cutting out grains in an effort to heal her digestive
issues since the gut plays a powerful role in overall health.
starting the blog has also sparked her interest in photography. she enjoys taking
pictures of all subjects, but mostly food. changing her diet and lifestyle has helped
her discover a passion for cooking and sharing delicious recipes with others on the
same kind of journey.
Karen is also the author of awaken: 30+ egg-Free and grain-Free Breakfasts
which features delicious breakfast inspirations for those that do not tolerate eggs or
are looking for something different.
234
i give thanks to my family and friends for putting up with my
endless talk about health, paleo, low carb, etc. You guys support
me no matter what and for that i am truly grateful.
a special thanks to my wonderful fiancé, joseph, for supporting
me on my quest for health and my love of low carb, paleo cook-
ing. i couldn’t do any of this without him and plus, he makes the
best recipe tester!
to the followers and fans of Living Low Carb…One Day at
a Time: i am truly honored to be blessed with such a wonderful
following. You all inspire me to be a better person and make the
best choices for my health. i wish each and every one of you all
the best on your journey to regain your health.
235
acKnoWLedgements