Cracking the Paleo Diet Code: Lose Weight Fast With Primal Eating & Intermittent Fasting (How to Lose Weight Your Way) (11 page)

Serves: 2

Ingredients:

¼
pound pork tenderloin, trimmed well, sliced into 1 inch thick slivers, washed, pat-dried

1
tsp. sea salt

2
Tbsp. tapioca flour

¼
pound fresh shrimps, heads and tails removed, shelled, veins removed, washed, pat-dried

2
Tbsp. any Paleo safe oil, divided

¼
cup garlic roasted cashew nuts

1
red bell pepper, top removed, halved, ribbed, seeded, julienned

2
sprigs fresh parsley, roots and woody stems removed, washed, drained, roughly chopped

S
alt, to taste

Directions:

1.
In a small bowl, combine the pork tenderloin, sea salt and tapioca flour. Mix until most of the meat has a light coating. Set aside.

2. Meanwhile, place a non-stick frying pan over medium high heat. Pour in about 1 tablespoon of oil, and let this heat up until slightly smoky.

3. Stir-fry the tenderloin strips until they turn golden brown, or about 5 to 7 minutes. Set this aside on a plate.

4.
Carefully add the remaining oil to the pan. Place in the shrimps and the bell peppers. Stir fry these until the shrimps are plump and pink, and the bell peppers are completely limp, or about 3 to 5 minutes.

5.
Turn off the heat, and pour the cooked tenderloin strips (along with the juices that have accumulated on the plate) back into the pan. Add in the garlic roasted nuts and toss well to combine. Season to taste.

6. Transfer
everything to a serving platter. Garnish with fresh parsley. Serve while warm.

Serves: 2

Ingredients:

For the stew
:

2
pounds beef shank, beef soup bones, or short ribs, washed, pat-dried

1
ripe plantain, large, skin scrubbed, top trimmed, whole

1
shallot, medium, peeled, whole

1
tomato, medium, washed, whole

2
cup diluted beef broth, gluten free

1
tsp. level black peppercorns

1
tsp. fish sauce

The vegetables
:

1
head green cabbage, medium, quartered, cored, washed, drained

1 b
ok choy, medium, roots trimmed, larger leaves torn in 2, washed, drained well

2
baby carrots, large, end trimmed, washed, drained well

Directions:

1.
Except for the vegetables, place all the ingredients of the stew in a crock pot. Set the cooker to medium heat. Stir gently to combine. Place the lid on, and let this cook undisturbed for the next 5 hours. You want the meat to be extremely tender after cooking.

2. After 5 hours, remove the plantain. Stack the vegetables into the cro
ck pot with the cabbages first and then baby carrots. Top this all off with the bok choy.

3. Carefully peel the skin from the plantain. Put the flesh back into the pot, while discarding the skin. Place the lid on once more, and let this cook for another hour. Gently stir the contents just before serving.

4. Ladle portions in soup bowls. Serve while warm.

Serves: 2

Ingredients:

3
Tbsp. extra virgin olive oil

18 oz. fish fil
lets, cubed, washed, pat-dried. You can use sea bass, grouper, perch, snapper or trout. You can also use fresh prawns or shrimps

1
tsp. salt

1
tsp. black pepper

1
cup almond flour, add more if needed

1
egg, large, whisked well

¼
cup water

1
garlic clove, large, peeled, minced

1
shallot, large, peeled, minced

1
tomato, large, minced

1
ginger, thumb-sized, peeled, minced

1
can, 14 oz. coconut milk

1½ cup
diluted fish or shrimp broth

1
tsp. masala powder

1
tsp. curry powder

1
tsp. Spanish paprika powder

1
tsp. fish sauce

1
carrot, large, top removed, peeled, sliced into ¼ inch thick disks

1
chayote, large, peeled, halved lengthwise, pitted, sliced into ¼ inch thick disks

Directions:

1. In a large skillet, pour in the extra virgin olive oil. Set this over medium high heat. Wait for the oil to become slightly smoky.

2. Meanwhile, combine the salt, black pepper, almond flour, egg, and water. Whisk well until you have a thin paste. Drop the cubed fish fillets in and coat the meat well.

3. When the skillet is hot enough, gently drop in the coated fillets one by one. Do
these in batches so that the fish cubes are not crowded in and that none of the pieces are touching each other. Make sure that there is enough room to flip the meat over. Cook only until the batter has turned golden brown, or about 3 minutes per each side. Transfer the cooked pieces to a plate lined with paper towels to remove the excess grease. Repeat this step until you have cooked all the fillets.

4
. In the same pan, add the garlic, then the shallots. Stir fry until the shallots are transparent and limp. Add the ginger and the tomatoes. Cook for 1 minute.

5
. Pour in the diluted fish broth and the fish sauce. Add the carrots and chayote. Mix in the masala powder, curry powder, and the Spanish paprika powder. Give this a quick stir. Let this cook partially covered for about 15 to 10 minutes, or until the chayote is completely transparent and fork tender.

6
. Pour in the can of coconut milk. Turn the heat down to the lowest setting.

7
. Return the cooked fish fillets to the skillet, and carefully stir these in with the rest of the ingredients. Let the curry simmer for 3 minutes, cover. Remove skillet from the flame immediately after.

8
. Divide the curry into 2 equal parts and ladle in individual bowls. Serve while hot.

Serves: 1

Ingredients:

For the chicken tenders
:

4 chicken
thigh fillets, skins removed, washed, pat dried, individually wrapped in loose cling wrap, pounded thin using a meat mallet

D
ash of sea or kosher salt

D
ash Spanish paprika powder

D
ash black pepper

1
lime, halved, juices squeezed, seeds removed

O
live oil, for drizzling

For the C salad
:

2
cucumbers, medium, ends removed, diced

1
stalk celery, large, root trimmed, chopped approximately the size of the diced cucumbers

2
sprigs fresh cilantro, freshly chopped

2
Tbsp. apple cider vinegar

S
alt & Pepper, to taste

Directions:

1. To make the salad: combine all the ingredients in a small bowl. Season to taste. Store this in the fridge for at least 15 minutes prior to serving.

2. To make the chicken tenders: remove the chicken thigh fillets from their cling wrap casings. Place these in a shallow bowl and season well with salt, pepper and paprika powder. Pour in the lime juice. Turn the meat over to marina
te both sides.

3. Meanwhile, set the grilling
pan over high heat. Drizzle a small amount of olive oil into the pan, just to prevent the meat from sticking to the cooking surface. Wait for the pan to become slightly smoky. Turn down the heat to medium setting.

4. Place the marinated chicken fillets into the hot pan. Cook only until one side is seared, or about 1 minute. Flip the meat over and cook the other side for another minute. Carefully pour in the chicken
marinade into the hot pan, and turn off the heat. Put the lid on, and let the meat simmer in its own juice until most of the marinade has dried up, about 2 to 5 minutes.

5. To assemble: place the chicken tenders on a plate, and the C salad on the side. Serve immediately.

Serves:
1

Ingredients:

For the salmon fillet
:

16 oz. salmon fillet
. You can also use tuna fillet. Any white fish steak also works well with this recipe, but the cooking time may vary.

D
ash of sea or kosher salt

A
ny Paleo safe oil, for drizzling

For the salsa
:

1
raw or green mango, small, peeled, pitted, minced

1
shallot, small, minced

2
sprigs fresh cilantro, roots and woody stems removed, washed, dried, minced

1
tsp. white vinegar

1
Tbsp. ground pepper flakes

S
alt & Pepper to taste

1
sprig fresh cilantro, root and woody stem removed, washed, dried, whole, for garnish

Directions:

1. To make the salsa: except for the garnish, combine all the ingredients in a small bowl. Season well with salt and pepper. Place this in the fridge for at least 15 minutes before serving.

2.  To cook the fish: season the fish fillet with salt on both sides. Set aside.

3. Meanwhile, set a grilling pan over medium high heat. Drizzle this with oil, just enough to ensure that the fish does not stick to the bottom of the pan. Let the pan heat up until smoky.

4. Place the fish fillet on the hot cooking surface. Sear one side for about 30 seconds to 1 minute. Cooking time
will depend on how thick your fish fillet is. The thinner your meat is, the faster it will cook.

5. Carefully flip the meat over and sear the other side for another 1 to 2 minutes.

6. Transfer the cooked fish to a sheet of aluminum foil. Seal this and set aside for at least 5 minutes. This will let the fish cook through without drying it out. After 5 minutes, remove the fish from the foil and discard the juices.

7. To assemble: place the cooked salmon on a plate. Garnish with a whole sprig of cilantro. Serve the mango salsa on the side. Serve immediately.

Serves:
3

Ingredients:

6
quail eggs, hardboiled, peeled, drained

¼
pound pork tenderloin, trimmed well, cubed, approximately the size of the quail eggs

¼
pound pork liver, trimmed well, cubed, approximately the size of the quail eggs (you can substitute chicken livers, halved)

1
tsp. any Paleo safe cooking oil

1
garlic clove, large, peeled, minced

1
white onion, large, peeled, minced

1
sweet potato, small, peeled, cubed, approximately the size of the quail eggs

1
carrot, small, top removed, peeled, cubed, approximately the size of the quail eggs

2
Tbsp. raisins

1
red bell pepper, small, top removed, halved, ribbed and seeded, cubed, approximately the size of the quail eggs

1Tbsp. tomato paste

1 Tbsp. Spanish paprika powder

2
cups diluted beef or chicken broth, gluten-free. You can also use vegetable and pork broth, but not shrimp or fish broth.

S
alt & Pepper to taste

W
ater, only if needed

Directions:

1. Set a large Dutch oven over medium heat. Pour in the cooking oil, and wait for this to become slightly smoky.

2. Add the garlic and stir fry until aromatic. Add the minced onions, and continue cooking until the onions are soft and transparent.

3. Place the pork tenderloin and the liver into the pan. Stir fry until most of these have light brown patina.

4. Except for the salt and pepper, pour the rest of the ingredients into the Dutch oven. Give this a quick stir before turning the heat
down to the lowest setting. Put the lid on. Let the stew cook for the next 25 to 30 minutes. Check every 10 minutes to see if the stew is drying out too fast. Add about ½ cup of water, but only if needed. Otherwise, stir the stew only occasionally.

5. The stew is cooked when the sweet potatoes are fork tender. Remove the Dutch oven from the heat. Season the stew with salt and pepper just before serving.

6. Ladle the stew into soup bowls. Serve while hot.

I hope
these recipes help get you started on your Paleo diet. As always, take a recipe and make appropriate substitutions where needed. Buy yourself some great Paleo cookbooks and don’t look back. Enjoy what you eat and you will always want to live the Paleo lifestyle.