Authors: Loren Cordain
The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (15 page)
BOOK: The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages
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Stir in flaxseed meal, chili powder, and scallions. Arrange equal portions in the centers of the banana leaf squares. Fold top and bottom of each square in, and then roll each tamale into a rectangular shape. Tie with 12-inch banana leaf strips.
Fill a 4-quart pot with 1 inch of water. Insert steamer basket and bring to boil. Place tamales in basket and cover. Reduce heat to low and simmer for one hour.
This popular French recipe is packed with flavorful ingredients to please your palate. Enjoy with a salad and fresh fruit for the ultimate Paleo meal. SERVES 4
2 tablespoons extra virgin olive oil
2 pounds chuck steak, cut into cubes
8 ounces white pearl onions
2 garlic cloves, crushed
2 large carrots, cut into 1-inch pieces
2 large celery stalks, cut into 1-inch pieces
1 cup chanterelle mushrooms
2 large plum tomatoes, seeded and chopped
2 cups dry red wine
2 cups Chicken Broth (page 193)
1 bay leaf
1 sprig rosemary
1 sprig thyme
Heat 1 tablespoon of the oil in a large stockpot over medium flame. Add beef in a single layer (working in stages, if necessary) and cook for two minutes on each side. Remove from skillet.
Add the remaining tablespoon of olive oil and pearl onions. Sauté for five minutes. Add garlic, carrots, celery, and mushrooms. Cook for five minutes, stirring occasionally. Toss in tomatoes and cook two additional minutes. Pour in wine and broth. Bring to a boil.
Tie bay leaf, rosemary, and thyme together with kitchen twine to make a bouquet garni. Place meat and bouquet garni inside pot with vegetables, reduce heat to low, and cover. Simmer for two and a half to three hours. Remove bouquet garni.
This dish is an interesting fusion approach to stir-fry. Traditional Latin spices combined with the optional kick of dark Jamaican rum make an interesting marriage of flavors. SERVES 4
2 pounds skirt steak, pounded thin with meat tenderizer
tool and cut into 1-inch strips
4 tablespoons extra virgin olive oil
2 garlic cloves, crushed
2 tablespoons freshly squeezed lime juice
1 teaspoon chili powder
1 teaspoon ground cumin
1 small yellow onion, cut into thin wedges
1 red bell pepper, cut into ¼-inch strips
1 yellow bell pepper, cut into ¼-inch strips
1 medium plum tomato, diced
2 tablespoons dark rum (optional)
¼ cup chopped fresh cilantro
Place meat in bottom of a glass dish. Combine 2 tablespoons of the oil with garlic, lime juice, chili powder, and cumin in a jar and shake well. Pour over meat and marinate at least two hours in the refrigerator.
Heat the remaining 2 tablespoons of oil in a skillet over medium flame. Add meat strips in a single layer and cook without stirring for one minute. Turn meat and continue cooking for one minute. Add onion and peppers and continue to cook for four minutes, stirring occasionally.
Combine tomato and rum in a small bowl. Stir with a fork and pour into skillet. Cook for one minute. Sprinkle with cilantro. Remove from heat and cool for three minutes.
Quick and simple to prepare, this recipe is perfect for a busy Paleo Dieter. SERVES 4
2 tablespoons extra virgin olive oil
4 veal cutlets, 4-6 ounces each, pounded thin with
meat tenderizer tool
1 cup sliced cremini mushrooms
1 medium shallot, thinly sliced
1 cup Chicken Broth (page 193)
¼ cup minced fresh parsley
Heat 1 tablespoon of the olive oil in a cast iron skillet over medium flame. Add veal cutlets and cook for four minutes, turning at the halfway point. Remove from skillet and place on paper towels to drain.
Add mushrooms and shallot to skillet with the remaining tablespoon of olive oil and sauté for five minutes. Pour in broth. Scrape browned bits from bottom of skillet. Bring to a boil and stir for one minute.
Reduce heat to medium and add veal. Cook for one minute, just long enough to heat veal. Stir in parsley.
Serve this meal to family and friends and you will have given them the gift of a delicious and nutritious dining experience.
What better way to show your love? SERVES 4
1 tablespoon extra virgin olive oil
1 2-pound pork shoulder roast
1 large yellow onion, chopped
2 medium shallots, thinly sliced
4 celery stalks, cut in half lengthwise, then into
2-inch pieces
1 large leek, root and top green portion removed,
cut into 1-inch rounds
½ cup Chicken Broth (page 193)
½ cup white wine
Freshly ground white pepper
Heat oil in a large stockpot over medium flame. Add pork shoulder and cook for eight minutes, browning evenly on all sides. Remove and set aside.
Add onion to pot and cook for five minutes. Stir in shallots and cook for one minute longer. Place celery and leek in pot and cook for four minutes, turning at the halfway point. Pour in broth and wine. Return pork to pot. Cook for two and a half hours, basting every thirty minutes. Sprinkle with pepper to taste.
The unique combination of fruit and spices in this meat dish will wake up your taste buds and satisfy your protein needs for the day. SERVES 4
1½-2 pounds pork tenderloin, cut in half lengthwise
2 tablespoons extra virgin olive oil
½ cup chopped white mushrooms
1 medium shallot, diced
2 garlic cloves, crushed
½ cup dried unsulfured apricots, chopped and soaked
in water for thirty minutes
¼ cup dry white wine
Freshly ground white pepper, to taste
Remove pork from refrigerator thirty minutes prior to cooking. Preheat oven to 350 degrees.
Heat 1 tablespoon of the oil in a cast iron skillet over medium flame. Add mushrooms and sauté for five minutes. Toss in shallot and garlic and continue to sauté for two minutes. Add apricots and wine. Scrape browned bits off bottom of skillet and stir. Bring to a quick boil, and then reduce heat to low. Simmer for five minutes, or until liquid has evaporated. Remove from heat.
Cool mixture for five minutes, then place in a food processor and puree until smooth. Spread mixture down the middle of one of the loin halves. Place the other half on top and tie every 2 inches with kitchen twine.
Add the remaining tablespoon of olive oil to a roasting pan. Place tied loin in pan and bake for fifteen minutes. Turn loin over and bake for an additional fifteen minutes. Remove from oven and tent with foil. Let rest for ten minutes.
A pork posole, or thick soup, typically features hominy grits, but this Paleo recipe uses squash instead. You will find this dish tasty, light, and healthy. SERVES 4
1½ pounds pork shoulder
1 small yellow onion, chopped
4 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon oregano
1 teaspoon red pepper flakes
2 tablespoons extra virgin olive oil
2 cups 1-inch cubes peeled acorn squash
1 small jalapeño pepper, minced
2 tablespoons chopped fresh cilantro
Place pork shoulder in a large stockpot. Add 3 cups of water, onion, garlic, cumin, oregano, and red pepper. Bring to a boil and cover. Reduce heat to low and simmer for one hour. Remove from heat.
Take pork shoulder from pot and set aside. Pour liquid and onions into a large bowl. Heat olive oil in stockpot over medium flame. Add squash and cook for five minutes, stirring occasionally for even browning.
Return pork, liquid, and spice mixture to pot. Add jalapeño, bring to a boil, and cover. Reduce heat to low and simmer for ninety minutes. Stir in fresh cilantro. The dish is ready when the meat falls off the bone easily.
Slow cooking is the secret to the tenderness of this hearty dish. The resulting flavorful meal is definitely worth the wait. SERVES 4
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon oregano
1 teaspoon cayenne pepper
1 teaspoon paprika
1 2-pound chuck roast
2 tablespoons extra virgin olive oil
4 large celery stalks, cut into 2-inch pieces
4 large carrots, cut into 2-inch pieces
1 large white onion, cut into 8 wedges
1 cup Chicken Broth (page 193)
1 cup Marsala wine
Combine cumin, chili powder, oregano, cayenne, and paprika in a small bowl. Evenly coat roast with spices.
In a large stockpot, heat oil over medium flame. Brown roast for eight minutes, turning occasionally to ensure even browning. Add celery, carrots, and onions. Sauté for five minutes. Pour in broth and wine. Bring to a boil.
Cover, reduce heat, and simmer for two to two and a half hours, stirring occasionally.
Who needs béchamel? With a blend of eggplant, tomato, lamb, and spices, this dish is highly flavorful and very tasty in its own right. SERVES 4
2 large eggplants
1 tablespoon extra virgin olive oil
1 small onion, diced
2 large plum tomatoes, seeded and chopped
2 garlic cloves, crushed
2 pounds ground lamb
1 teaspoon cinnamon
1 teaspoon ground nutmeg
Freshly ground black pepper, to taste
2 tablespoons chopped parsley
Preheat oven to broil. Cut eggplants in half and place cut sides down in a glass baking dish with 1 inch of water. Bake for thirty minutes, flipping halfway through. The eggplant is done when the skin is easily pierced with a fork.
Remove eggplant from oven and cool for ten minutes, cut sides up. Scoop flesh out, being careful not to tear the skins. Place flesh in a bowl and mash with a fork. Set aside.
Preheat oven to 350 degrees. Heat oil in a cast iron skillet over medium flame. Add onion and sauté for five minutes. Toss in tomatoes and continue cooking for two minutes. Add garlic and cook for one additional minute. Place ground lamb in skillet and sauté for five minutes, or until thoroughly browned. Sprinkle in cinnamon, nutmeg, and pepper to taste. Stir in mashed eggplant. Remove from heat and add parsley.
Place cooled eggplant skins in a charlotte pan with skin edges hanging over the top. Spoon lamb mixture into eggplant skins, folding edges of eggplant over the top. Bake for one hour. Remove from oven and cool for ten minutes.
7
Paleo Bison, Game Meat, and Jerky
Except for wild game, grass- or pasture-produced
meat is one of the healthiest foods you can eat. Free-ranging, grass-fed meats, poultry, and eggs are superior in every nutritional respect when compared to feedlot-produced, grain-fed, or factory-produced meats. Livestock allowed to graze naturally in pastures and fields yield leaner meat, which contains more healthful omega 3 fatty acids, less omega 6 fatty acids, and less saturated fat than their grain-fed, factory-produced counterparts. Lorrie and I buy half sides of grass-fed beef and bison from local producers here in Colorado. We love it—it tastes better than feedlot-produced meat and we know it is much healthier for us and our children. Also, by skipping the middleman and buying directly from the producer, we get our meat at a reduced price.
meat is one of the healthiest foods you can eat. Free-ranging, grass-fed meats, poultry, and eggs are superior in every nutritional respect when compared to feedlot-produced, grain-fed, or factory-produced meats. Livestock allowed to graze naturally in pastures and fields yield leaner meat, which contains more healthful omega 3 fatty acids, less omega 6 fatty acids, and less saturated fat than their grain-fed, factory-produced counterparts. Lorrie and I buy half sides of grass-fed beef and bison from local producers here in Colorado. We love it—it tastes better than feedlot-produced meat and we know it is much healthier for us and our children. Also, by skipping the middleman and buying directly from the producer, we get our meat at a reduced price.
If you don’t have the luxury of buying directly from a local producer, how do you know if your hard-earned bucks are really buying pasture-produced meat? You can tell by the color of the fat. Grass-fed meats have fat that is slightly orange, whereas the fat of feedlot-produced meat is bright white. Why is this? Grass contains a nutrient called beta-carotene, which is also found in carrots and cantaloupe and gives them their distinctive orange colors. When animals eat beta-carotene-containing grass, it turns their fat slightly orange.
As I mentioned earlier, it takes a little sleuthing to find grass-fed meats from reliable sources, simply because compared to massive agribusiness feedlots, farms and ranches that raise animals in pastures remain a small cottage industry. Many of the upscale health-oriented supermarkets, such as Whole Foods, carry grass-fed meats. Much of the meat produced in countries like Australia, New Zealand, and Argentina is raised in pastures rather than in feedlots.
BOOK: The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages
4.16Mb size Format: txt, pdf, ePub
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