paleo home cooking cookbook -...

Paleo Home CookingCookbook

Chapter 1: Amanda's Cooking Philosophy

Chapter 2: Organic vs non-organic

Chapter 3: FODMAPs & food allergies

Chapter 4: Stocks / Sauces / & Vinegrettes • Chicken Stock.... page-5• BBQ Sauce.... page-6• Pic de gallo.... page-7• Guacomole.... page-8

Chapter 5: Soups & Salads• Spicy beef taco salad.... page-9• Butternut squash soup.... page-10• Curried carrot soup.... page-11• Curried cauliflower soup.... page-12

Chapter 6: Entrees / Main Courses• Ginger chicken stir fry.... page-13• Marinate pepper steak.... page-14• Tasty Turkey burgers.... page-15• Roasted whole chicken.... page-16• BBQ lemon trout.... page-17

Chapter 7: Desserts • Coconut flour cookies.... page-18• Paleo carrot cake muffins....page-19• Sweet potato pie.... page-20• Coconut berry muffins.... page-21

Amanda's Cooking Philosophy

Cooking can be a fun and educational experience for the entire family! Preparing meals for yourself and family is most often healthier, less expensive than going out, and of course made with care and love. Learning to cook is an invaluable skill used throughout life and passed from one generation to the next.

All of my recipes are made from recognizable and simple ingredients. “EAT REAL FOOD” is my motto, and I live by it. What we put into our bodies has a profound effect on our health – physically and mentally.

Organic vs non-organicchecklist of important foods to make sure are organic

Which organic foods are worth the extra money?

These foods are either heavily sprayed with pesticides, are GMO, or both:

Always buy Organic• Papaya• Zuchini/yellow squash• Corn• Apples• Nectarines• Peaches• Berries• Grapes• Bell peppers• Cucumbers• Spinach and lettuce• Celery• Potatoes • Cherry tomatoes

These foods are considered “Clean”,

OK to buy non-organic:• Avocados• Pineapple• Cabbage• Onions• Asparagus• Eggplant• Kiwi• Grapefruit• Melons• Cauliflower• Broccoli• Mangos

FODMAPs & Food Allergies

Food allergies are very common these days. Unfortunately, many people live with symptoms that can range from mild discomfort to a full blown autoimmune condition, as they are unaware of their food allergies. The best way to determine a food allergy is through an elimination diet...blood tests can sometimes be false-positive or false-negative.

Common food allergies include dairy, gluten/wheat, eggs, soy, and nuts. Many of my recipes are free of these common allergens, or can easily be modified to exclude any of the above.

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) are short-chain carbohydrates. Theyare incompletely absorbed in the GI tract and can easily be fermented by gut bacteria, causing IBS symptoms and abdominal pain. These foods can be especially bothersome with small intestine bacteria overgrowth (SIBO).

Elimination of these foods can help alleviate IBS symptoms. High FODMAP foods to avoid include onions, garlic, apples, high fructose corn syrup, dairy, whey, legumes, and stone fruits. Low FODMAPs include squash, green beans, bok choy, spinach, kale, lettuce, tomatos, carrots, and cucumbers. You can find a complete list of high and low FODMAPs online.

Chicken Stock:

Cook Time 1-2 hours

Stove Top Simmer

Number 10 cups stock

Prep Time 5 min

Ingredients:

• 3-4 pounds of organic chicken pieces: carcass (es), bones, liver, heart, ect.

• 2 organic celery stalks, chopped

• 4 organic carrots, chopped

• 1 organic white onion, quartered

• 2 organic garlic cloves, crushed

• 3 bay leaves

• 1 tsp black peppercorns

• 10 cups cold water

Directions:1. Place all ingredients in large pot.

2. Cover, and simmer on low heat for at least 1hr. If possibe simmer for couple hours.

3. Remove from heat, and let the stock cool for 1hour.

4. Drain the stock, into serving container. Discarding the bones and veggies.

5. Refrigerate. Use within 7 days, or freeze.

Homemade Chicken Stock

Barbeque Sauce:

Cook Time 20 min / batch

Stove Temp Simmer - Low

Ingredients:

• ¼ cup diced onion

• 2 cloves garlic, minced

• 1 Tbsp Avocado / Olive oil

• 6oz can tomato paste

• ¼ cup water

• ¼ cup vinegar

• 2.5 tbsp molasses

• 1 Tbsp brown sugar

• 2 Tbsp whiskey or bourbon

• 1/8 tsp cayenne pepper (dash)

• 1 Tbsp Worcestershire sauce

• 1 tsp salt

Directions:1. In a medium pan cook onion and garlic in hot oil until tender

2. In a bowl mix tomato paste, water, vinegar, brown sugar, molasses, cayenne, worcestershire, and salt.

3. Combine with onions and garlic in the pan.

4. Bring to boil, reduce heat simmer for 20 minutes. (depending on how thick you want the sauce add water as desired)

Homemade Barbeque Sauce

Pico de gallo:Prep Time 15 min

Ingredients:

• 1 medium tomato diced w/o seeds

• 2 tbsp finely chopped jalapeno

• 2 tbsp diced white onion

• ½ lime. juice squeezed

• 1/8 tsp Salt

• dash of Black Pepper

Optional Ingredients:

• Cilantro

Directions:1. Chop tomato, jalapeno, bell pepper, and onion.

2. Mix together in bowl.

3. Add Lime juice, salt, and Black Pepper.

4. Mix

Homemade pico de gallo recipe

Guacomole:Prep Time 15 min

Ingredients:

• 5 large avocados

• 2 tbsp fresh squeezed lime juice

• 1 small diced tomato

• 2 tbsp diced white onion

• 1 diced mild green pepper, remove seeds, or use 1 can diced green chillis

• 2 tsp finely chopped cilantro

• ¾ tsp red pepper flakes

• ¾ tsp sea salt

• dash cayenne pepper

Directions:1. Remove avocado pits and scoop avocado into large bowl.

2. Mash avocado with a masher or fork.

3. Add all remaining ingredients and mix well.

4. Cover guacomole and place in fridge for at least 30 minutes before serving.

5. Serve guacamole as a dip for tortilla chips, or topping for tacos or salads.

Spicy Beef Taco Salad:Prep Time 15 min

Ingredients:

• 1lb grass fed pasture raised ground beef

• ½ a medium white onion &

• ½ green bell pepper

• ½ a red bell pepper

• ½ cup chopped cilantro

• ¼ tsp garlic powder

• ½ tsp onion powder

• 1 tsp oregano

• 1tsp smoked paprika

• 1 tsp chili powder

• ½ tsp black pepper

• 1 tsp salt

• 1/8 tsp cayenne pepper

• ½ lime, fresh squeezed juice

• 2/3 tbsp fresh pico de gallo

• 4 cups lettuce / salad mix

• ½ avocado

Directions:1. On medium heat, saute onion and peppers until semi-soft / mostly cooked. Add in

some of the lime juice for liquid.

2. Add the meat and all of the dry seasonings.

3. In the last 2 minutes of cooking add the cilantro and the rest of the lime juice. Stir well.

4. Place salad mix on plate and top with beef mixture, pico de gallo, and sliced avocado.

Butternut Squash Soup:Bake Time 45 min

Bake Temp 350°

Prep Time 15 min

Ingredients:

• 1 large butternut squash (about 2lbs)

• ½ small onion minced

• 1 celery stalk diced

• 6 cups chicken stock, homemade preferred

• black pepper, salt, nutmeg, and cinnamon to taste. (I like lots of cinnamon)

Directions:1. Preheat oven to 350F

2. Cut squash in half lengthwise (scoop seeds out)

3. Bake squash 45 minutes, or until soft, on baking pan

4. In saucepan med-low saute ½ onion, & celery.

5. Add 6 cups chicken broth and butternut squash; let simmer for 10 min

6. Transfer to blender (blend)

7. Nutmeg, black pepper, and salt to taste

Curried Carrot Soup:Cook Time 25 min / batch

Prep Time 5 min

Ingredients:

• 1 tbsp Avocado or Olive oil

• 2 tbsp coconut oil or butter

• 1 onion chopped

• 1.5 pounds carrots chopped

• 1.5 tbsp curry powder

• ¼ tsp cayenne pepper

• 1 tsp salt

Optional Ingredients:

• Butter or Coconut oil

Directions:1. Chop onion and carrots

2. Heat pot over medium high.

3. Add avocado oil, (coconut oil or butter), onions, carrots, and saute 5 minutes med-high

4. Add 6 cups chicken stock, curry, cayenne, and salt.

5. Bring to a boil and cook until carrots are tender (about 15 min)

6. Finally, put the mix into the blender and puree

Curried Cauliflower Soup:Crockpot Time 4 hours

Prep Time 10 min

Ingredients:

• 1 large cauliflower florets chopped

• 3 cups homemade chicken stock, or canned low sodium stock

• 1 large onion chopped

• 1.5 tsp coriander

• 1.5 tsp tumeric

• 1 cup full-fat coconut milk

• ½ cup roasted cashews

• 2 tbsp finely chopped parsley

Directions:1. Chop cauliflower and onion

2. Combine with chicken stock, curry, cumin, coriander, tumeric, & salt (in crockpot)

3. Cook on high for 4 hours or until veggies are soft.

4. Transfer cooked ingredients to blender or food processor

5. Puree until smooth

6. add coconut milk

7. Serve with parsley and cashews to garnish

8. Transfer remaining soup to large container & refrigerate

Ginger Chicken stir fry:Prep Time 15 min

Ingredients:

• 1 lb chicken breast, cut into small pieces

• ¼ cup finely chopped fresh ginger (use more or less preference). Ginger settles tummy

• 1 large carrot, chopped

• 1.5 cups chopped baby bok choy

• 1.5 cups chopped kale

• ¼ cup chopped cilantro

• 1 tbsp coconut oil

• ½ cup chopped bell pepper

• ½ cup sliced zucchini

• 2 tbsp chopped green onion

• 1 cup cooked jasmine rice

• ¾ tsp curry powder, oregano, and tumeric spice

• ½ tsp cumin

Directions:1. Chop carrots, kale, cilantro, bell pepper, zucchini and green onion. (put aside)

2. Season chicken with curry powder, tumeric, cumin, and oregano

3. Heat half of the coconut oil in a large pan over med-high heat

4. Add carrots and bell pepper, cook on medium heat for several minutes

5. Now add baby bok choy, zucchini, kale, and ginger. Saute, stirring frequently, until chicken is almost done

6. Add cooked rice, cilantro, and green onion. Stir and reduce heat to low. Cook for1-2min

7. salt to taste

Marinated Pepper Steak:Cook Time 15 min

Marinade Time 3+ hours

Ingredients:

• 1.5 lbs Ranchera or flat iron steak (*grass fed beef preferred)

• ¼ cup soy sauce* (go with gluten free soy sauce for allergies)

• 2 tbsp fresh lemon juice

• 2 tbsp Worcestershire sauce

• 2 tbsp balsamic vinegar

• 2 tbsp avocado oil

• 3 garlic cloves, minced

• 1.5 tsp chili powder

• 1 tsp black pepper

• salt to taste

Directions:1. Place steak in bag to marinate. (for best results, marinate steak for 3+ hours)

2. Add the minced garlic, soy sauce, lemon juice, Worcestershire sauce, balsamic vinegar, and avocado oil combined for marinade.

3. Remove steak from marinade, discard marinade.

4. Pre-heat BBQ on high.

5. Apply the chili powder, black pepper, and salt to both sides of the steak.

6. Be sure BBQ is nice and hot before putting meat on the grill. Sear meat for 60-90 seconds each side, then cook on LOW and indirect heat to fininsh meat.

7. Serve with in-season veggies like peppers and squash. Garnish with roasted garlic and green onions.

Tasty Turkey Burgers:Stove Temp med-high

Prep Time 15 min

Ingredients:

• 1 lb organic ground turkey

• 1/3 cup finely chopped cilantro

• 1/3 cup almond flour

• ¼ cup diced white onion

• ¼ cup diced bell pepper

• ¼ cup finely chopped kale

• 1 egg

• ¼ tsp onion granules

• ½ tsp chili powder

• dash garlick granules

• ½ tsp sea salt

• ½ tsp dried oregano

• ¼ tsp sriracha seasoning (option more or less for spice preference)

• ¼ tsp cumin

Directions:1. Chop cilantro & kale Then dice the onion & bell pepper

2. Combine all ingredients and mix well

3. Shape into 4-5 turkey patties

4. Heat large skillet on med-high with 1-2 tbsp of avocado oil

5. Place turkey patties in skillet

6. Cook 2-3 minutes or until brown. Reduce heat and flip patties every 2 minute until done

7. Serve with side salad, guacamole, and/or salsa!

Roasted Chicken:BBQ Time 1.5 hours

Prep Time 15 min

Ingredients:

• 1 organic whole chicken

• 1/3 cup chopped onion

• 4 garlic cloves, chopped

• ¼ cup fresh herbs, chopped. Some or all of basil, thyme, oregano, rosemary, & sage.

• 2 tbsp total of dried herbs. Some or all of the above herbs

• garlic and onoin granules

• salt & pepper

• ½ cup lemon juice

• 1 cup water

• 3 tbsp butter *optional


Directions:1. Remove giblets and place in large Stock Pot for chicken stock (recipe #1)

2. Take the chopped onion, garlic, and fresh herbs and stuff into the chicken.

3. Rub the avocado oil on the outside skin of the bird, coat with the dried herbs, onion, and garlic granules, salt and pepper. (don't be shy on your seasonings)

4. Place chicken on baking sheet lined with foil and add water and lemon juice.

5. On a pre-heated BBQ grill, place the baking sheet containing the chicken.

6. Cook on medium-low heat for approx 1 hour.

7. Flip bird over add more liquid & continue cooking for additional 20-30 minutes (175F)

BBQ Lemon Trout:Cook Time 20 min

Prep Time 5 min

Ingredients:

• 3 trout fillets, about 1.25 lbs


• ¼ tsp granulated garlic

• ¼ tsp onion powder

• ¼ tsp oregano

• dash of black pepper

• salt to taste

• ¼ tbsp fresh chives, chopped

• ½ fresh lemon

Directions:1. Rub the avocado oil over both sides of trout, place trout on foil.

2. Sprinkle granulated garlic, onion powder, oregano, and pepper over the trout.

3. Top with sliced onions

4. BBQ (trout still on foil) on low heat for about 8-12 minutes (BBQ temps can greatly varyso watch closely).

5. Flip the trout over and continue cooking for 4-6 more minutes or until done.

6. Finish the trout with salt and fresh squeezed lemon, garnish with fresh chives.

Coconut flour Cookies:Bake Time 14 min / batch

Bake Temp 350°

Prep Time 15 min

Ingredients:

• 1/3 cup coconut oil

• 1 egg

• ½ cup brown sugar

• 2 tbsp honey

• 2 tsp vanilla extract

• 1 cup almond flour

• 5 Tbsp coconut flour

• ½ cup chocolate chips

Directions:1. Preheat oven 350F

2. In bowl combine egg, coconut oil, brown sugar, honey, vanilla, and mix.

3. Mix in ½ cup chocolate chips

4. Scoop dough onto cookie sheet

5. Bake coconut flour cookies for 15 minutes at 350F

Paleo Carrot Cake Muffins:Bake Time 25 min / batch

Bake Temp 350°

Number 14 muffins

Ingredients:

• 1 tsp salt

• 2 cups almond flour

• 2 tsp baking soda

• 1 tbsp cinnamon

• ½ tsp nutmeg

• 2/3 cup pitted medjool dates

• 2 large ripe bananas

• 3 eggs

• 1 tsp apple cider vinegar

• ¼ cup coconut oil

• 1.5 cups carrots, finely grated

• ½ cup walnuts and ½ cup rasins (optional)

Directions:1. Combine almond flour, baking soda, cinnamon, nutmeg, and salt in large mixing bowl.

2. Pre-heat oven to 350F.

3. In a food processor or blender, combine dates, bananas, vinegar, eggs & coconut oil.

4. Pour the wet ingredients from blender into the dry ingredients and mix well.

5. Next, stir in grated carrots, walnuts, and rasins\

6. Spoon batter into paper lined muffin tins

7. Fill about ¾ full and Bake at 350F for 25-28 min.

Sweet Potato Pie:Bake Time 1 hour 10 min

Bake Temp 350°

Prep Time 15 min

Ingredients:

• 2 sweet potatoes (2 cups+)

• ½ cup brown sugar

• ¼ cup coconut oil

• ¾ cup coconut or almond milk

• 2 eggs

• 1 tsp vanilla extract

• ¼ tsp cinnamon

• ¼ tsp nutmeg

Directions:1. Steam sweet potatoes 25 minutes on stove top

2. Mix ½ cup brown sugar, ¼ cup coconut oil, and skinless sweet potatoes (still warm)

3. pre-heat oven to 350F

4. In a separate bowl mix 2 eggs, cinnamon, nutmeg, salt, vanilla extract & ¾ cup coconut milk

5. Combine sweet potatoes mix with egg mix

6. Grease pie dish w/coconut oil, and poiur pie filling in

7. Bake at 350F for 1hr 10min

Coconut Berry Muffins:Bake Time 30 min / batch

Bake Temp 350°

Prep Time 15 min

Ingredients:

• 1 cup coconut flour

• ½ tsp salt

• 1 tsp baking soda

• ½ cup + 2 tbsp honey

• 1 cup coconut milk or almond milk

• 4 tbsp coconut oil, melted

• 6eggs

• 4tsp vanilla extract

• 1 cup berries

Directions:1. Pre-heat oven to 350F

2. Mix coconut flour, salt, and baking soda in a bowl

3. (In a separate bowl) Whisk honey, coconut milk, eggs, coconut oil, and vanilla.

4. Stir wet mixture into dry ingredients

5. Add berries

6. Pour batter into muffin tins

7. Bake for 30-35 minutes, depending on altitude. (watch closely)

8. Immediately remove from tins and cool.

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