Atkins and Paleo Challenge Box Set (10 in 1): Over 400 Atkins and Paleo Recipes With Pressure, Slow Cooker and Cast Iron for Busy People (Atkins Diet & Paleo Recipes) (42 page)

The 31-Day Paleo Diet Challenge with Cast Iron Skillet Recipes

One Paleo Diet Recipe for

Every Day of the Month Using

Cast Iron Skillets

Are you ready for the challenge? This book contains more than 31 recipes that you can choose from; each recipe is paleo diet friendly and is best cooked with an iron cast skillet. If you have always wanted to try the paleo diet then what better way to start by test running the diet with one paleo recipe a day!

Paleo diet is one of the most popular and practiced diets today. It may be the diet used by our cavemen ancestors thousands of years ago but it is gaining recognition today because of the benefits for our health and well-being. It can lower the risk for various diseases and increase the resistance of your immune system.

By using protein rich, natural ingredients and paleo-friendly alternatives, you can have a diet that has all the advantages of diets today without the many drawbacks. It can reduce fat while creating building mass. It is healthy without sacrificing flavors. Ingredients are available in your average grocery and supermarket.

This book contains a wide range of recipes for beef, chicken, fish, seafood even breakfasts, snacks and desserts. Aside from that, it will provide you with other food options that are still paleo friendly. Useful tips on taking care of your skillet are also included in the last section.

Whether you are a beginner or already a paleo diet aficionado, this book will provide you with old recipes our Paleolithic ancestors once ate but with a twist that will satisfy your modern palates.

Begin your Paleo Diet adventure! Start your day right with your first paleo home cooked iron cast skillet recipe!

• Paleo-only Food Groups, Condiments & Ingredients
  
• Cast iron skillets, use, cleaning and storage
  
• Health benefits and challenges of a paleo diet
  

The Paleo Diet is designed to include food groups, condiments and ingredients that are similar to the diet of our Paleolithic ancestors. The idea is to eliminate or substitute the modern food items that can increase our risk to certain diseases such as obesity, diabetes, cancer and other life-threatening sicknesses. 

The main ingredients of the recipes in this book represent the hallmark ingredients of every paleo diet: protein rich food groups and vegetables. Some of these major ingredients are:

1. Beef
   
2. Pork
   
3. Salmon
   
4. Shrimp
   
5. Chicken
   
6. Eggs
   
7. Avocado
   
8. Cauliflower
   
9. Spinach
   
10.                     
    Broccoli
    

For cooking, seasoning and garnishing, a paleo diet will allow the following food items:

1. Coconut oil
   
2. Extra virgin oil
   
3. Almonds and flour forms
   
4. Cinnamon and powder forms
   
5. Curry powder
   
6. Cumin
   
7. Chili powder
   
8. Cilantro
   
9. Fresh juice from lemon, limes and fruits
   
10.                     
    Sea salt and black pepper
    

There are some ingredients that are not allowed for extreme paleo dieters, like starchy vegetables, potatoes, carrots and tomatoes. This restriction has to do more for sugar control. If you prefer to be an extreme dieter, you may opt to remove some of these ingredients in the recipes in this book. However, if you want to maximize the benefits of the paleo diet, then you can still include these all natural ingredients.

For paleo diet aficionados, out of all the cookware in the kitchen, the cast iron skillet can be the best option for you to use. Cast iron cookware were used for cooking hundreds of years ago making it the closest cookware a Paleolithic ancestor may have used. It is valued for its durability, heat retention and stick-resistant qualities.

This means that not only will it last longer but any cooking you do will require minimal amounts of cooking oils. In fact, most of the quantities of oils in these recipes have an average of only 1 to 2 tablespoons. When a cast iron skillet is heated, it retains the heat for longer periods of time. This means that you can lower or turn off the heat source and the skillet will still maintain its heat.

While modern non-stick pans are chemically treated with perfluorocarbons to prevent sticking while cooking, cast iron skillets are virtually chemical free. These means you get the advantages of a non-stick cookware without getting the risks of ingesting harmful chemicals.

As you cook, it can infuse iron into your food. If you are American woman, there is a 1 in 10 chance that you are iron deficient. Take advantage of the cast iron skillet in adding iron as you cook.

All recipes in this book are cooked primarily using a cast iron skillet. Most of the oils require only small quantities since if you use a skillet, you will not expect food from sticking as you cook. Make sure you use a cast iron skillet when you cook the recipes.

Paleo diet has significant effects on your health. Aside from reducing your health risks related to heart diseases, diabetes and other illnesses, a paleo diet can help you lose and maintain your ideal weight. This is because with more protein rich foods, you gain muscle instead of fat. It is also better for digestion and less risky for allergic episodes. Research also shows that it can improve your skin condition, strengthen your immune system and help you sleep better. You will have a healthier and more active lifestyle when you choose a paleo diet.

There are also some studies on the disadvantages of a paleo diet. Most of the ingredients can be pricier because of their quality. If you also plan to use a restrictive paleo diet, you may have to buy organic food products that are also more expensive. You may benefit from the protein and the muscle mass if you are an athlete but with lower consumption of carbohydrates, it may reduce your energy for your physical activities. Make sure that you balance your diet depending on your needs.

¼ cup oil

1 tbsp garlic, minced

1 tsp ground ginger

1 ½ lb beef loin sirloin steak

3 cups mushroom

1 pinch freshly ground black peppercorns

2 tbsp honey

9 tbsp tamari sauce

7 tsp arrowroot powder

Cut beef into strips and place in a medium size bowl

Mix together marinade ingredients and let sit for about an hour or less

Heat skillet over medium-high heat and add oil. Once it sizzles add beef in batches and cook for about 2-3 minutes on each side.  Set aside.

Once meat is done add mushrooms and garlic to remaining cooking oil and sauté until tender

Add back in meat and sauce

Cook for another 2-3 minutes until sauce has thickened

10 servings

1 head of cauliflower

16 oz jar of pasta sauce

1-2 tbsp capers or sliced olives

1 lb ground beef

Place beef in a large skillet until browned over medium high heat

Add the rice cauliflower and pasta sauce

Simmer for about 4-5 minutes or until cauliflower is tender

Garnish with capers or olives

10 servings

5 lbs of pork fat, fresh or trimmings from roasts

Cut in cubes

Place the fat trimmings inside the cast iron

Cook in the oven at 300 degrees until you see the chunks crispy and sinking in fat liquid

Place cast iron overnight at 200 degrees and check in the morning

Strain out the pork rinds and pour liquid fat in a container

Store in fridge for maximum freshness

Place the pork rinds in the cast iron pot and turn up the oven to 350 degrees for 15-25 minutes until they are crispy

Let them cool down and sprinkle lime and salt

20 servings

1 small tomato, sliced

¼ tsp pepper

½ tsp sea salt

2 tbsp bacon fat

1 small green bell pepper, chopped

1 small red bell pepper, chopped

2 medium sized sweet potatoes, cut into bite sized cubes

¾ lb steak, cut into bite sized pieces

Heat oven to 350F

Heat bacon fat in skillet on medium to high heat

Add steak and cook until brown, then set aside

Sauté onions and bell peppers for 3 to 5 minutes

Add potatoes and sauté together until tender of for 10 minutes

Add steak in the skillet and stir everything together

Make small indentations on the mixtures with the back of a stirring spoon

Crack eggs into the indentations

Place tomatoes on the eggs

Add sea salt and pepper

Place skillet on oven and bake for 12 minutes

6 servings

1 medium onion, chopped

1 bunch baby spinach

1 medium size avocado

Rosemary, black pepper, oregano and basil

4 slices uncured bacon

3 garlic cloves, minced

4 sardine fillets

Preheat oven to 350 degrees

Cook bacon until crunchy

Put together veggies and other seasonings and chop into small pieces

Cover and let it cook for about 10 minutes in low to medium

Remove the cover of the frittata and put it in your oven on the top rack

Poke a butter knife into the center.  This will take about 15-20 minutes

Slice it up and serve after a few minutes

20 servings

2 sprigs of fresh rosemary

2 rib eye steaks about 1 inch thick

Salt to taste

1/4 tsp paprika, onion powder and garlic powder

1 tbsp coconut oil

1 tsp black pepper

5 cloves of garlic, peeled

To make the dry rub, combine pepper, paprika, onion powder, and salt and garlic powder.  Set aside.

Heat cast iron pan on high for a few minutes

Rub the steaks with oil

Sprinkle dry rubs on steak

Once the pan started smoking, place steaks and cook for about 3 minutes on the first side

Flip and cook the other side for about 3 minutes. Place cooked steak on a plate

Reduce the heat to medium low and add rosemary, butter and garlic cloves

Cook until rosemary is fragrant and garlic is soft

Pour in steaks and serve

2 servings

2 eggs scrambles and sliced

1 pack squash noodles

1 tbsp coconut oil

3 tbsp coconut aminos

1 tsp fish sauce

½ cup bone broth

2 stalks green onions

1 tbsp sesame oil

1 tbsp sesame seeds

½ lb flank steak, cut into cubes

3 cloves garlic, minced

½ large onion, sliced

1 pack mushrooms

1 cup carrots, shredded

1 bunch spinach

Blanch spinach in boiling water, immediately drain and cool. Squeeze out water and mix in 1 teaspoon sesame oil.  Set aside

Add oil, onion, garlic and flank steak in a skillet.  Sauté for a few minutes until meat is brown

Add the mushrooms, carrots, coconut aminos, bone broth, sliced eggs and fish sauce

Once the broth is simmering, add noodles and stir

Cover until noodles absorb the sauce

Remove from heat and add green onions, spinach, remaining sesame oil and seeds

Place into bowls and serve