Your Personal Paleo Code: The 3-Step Plan to Lose Weight, Reverse Disease, and Stay Fit and Healthy for Life (41 page)
Authors: Chris Kresser
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Diet & Nutrition / Weight Loss
You can find Chinese five-spice powder in Asian markets or in any well-stocked spice section.
Serves: 2
Prep time: 5 minutes (marinate ½ hour)
Cooking time: 10 minutes for the tuna and 25 minutes for the Cabbage, Bok Choy, and Shiitake Mushrooms side dish (see
here
for recipe)
1½ tablespoons Chinese five-spice powder
2 tablespoons coconut oil
1 teaspoon sea salt
Juice of 1 lemon
2 8-ounce ahi tuna steaks, 1-inch thick
1 tablespoon chopped cilantro, to garnish
Mix spice powder, oil, salt, and lemon to make a paste and rub on both sides of the tuna steaks. Allow to marinate for 30 minutes. Grill the steaks for 5 minutes on each side at a medium heat. (You can also broil them.) Arrange the tuna steaks on top of the accompanying Cabbage, Bok Choy, and Shiitake Mushrooms side dish (see
here
). Garnish with fresh, chopped cilantro.
Made with real bone broth and coconut milk, Tom Kha Gai, a creamy, flavorful, savory soup, is surprisingly nutrient dense. Move over chicken noodle soup—when it comes to brothy comfort foods ideal for colds and sore throats, this Thai coconut soup is the champion.
Serves: 4
Prep time: 5 minutes
Cooking time: 15 minutes
3 cups Paleo Chicken Stock (see recipe
here
)
3 cups coconut milk
2 to 3 stalks lemongrass
4 kaffir lime leaves, fresh or dried, ripped into four pieces each
2 or more Thai bird chilies or other chili of choice, stems removed and pods lightly crushed (optional)
4 cups cooked and shredded chicken
1 to 2 cups thinly sliced shiitake or oyster mushrooms (or any other mushrooms)
½ teaspoon sea salt
2 tablespoons fish sauce (I like Red Boat brand)
Juice of 1 lime
1 green onion, thinly sliced
1 tablespoon chopped cilantro
Bring the stock to a boil, reduce to a simmer, skim off any foam that rises to the top, and add all the ingredients except the fish sauce, lime juice, green onion, and cilantro. Reduce the heat to a simmer and cook for about 5 minutes. Season to taste with fish sauce. Remove the kaffir lime leaves, lemongrass, and chilies and ladle into soup bowls or mugs. Garnish with lime juice, green onions, and cilantro.
This savory pork dish is irresistible!
Serves: 4
Prep time: 15 minutes (marinate 8 to 24 hours)
Cooking time: 1 to 1½ hours depending on size of roast
1 tablespoon paprika
6 large garlic cloves, peeled, crushed, and roughly chopped
1 teaspoon ground cumin
1 teaspoon dried thyme or 2 teaspoons chopped fresh thyme
2 teaspoons dried oregano
½ teaspoon sea salt
½ cup apple cider vinegar
Freshly ground black pepper, to taste
1 2- to 3-pound boneless pork loin roast
4 teaspoons chopped fresh parsley
Combine the paprika, garlic, cumin, thyme, oregano, salt, vinegar, and black pepper in a bowl and whisk together. Place the pork in a nonreactive dish/bowl just large enough for it and coat the meat thoroughly on all sides with the marinade. Cover the bowl and refrigerate for 8 to 24 hours.
Bring the pork to room temperature for about 20 minutes before cooking and preheat the oven to 350°F. Place the pork fat-side up in a roasting pan with rack (if you don’t have a rack, it’s also fine to put it directly on the pan). If your roast does not have any fat on it, dab 3 tablespoons of lard or other fat on top of the roast. Cook until the internal temperature reaches
145°F. Cooking times will vary depending on the size of your roast. For a 1½- to 2-pound roast, check after 45 minutes; check a 2½- to 3-pound roast after 60 minutes. When it’s done, if the top isn’t browned, place under the broiler for a minute or two. Remove from the oven and allow the roast to rest in the pan for 10 minutes. Transfer to a cutting board and slice into thick or thin slices, as you prefer. Garnish with fresh parsley.
Tikka
means that the food is cut into small pieces and then marinated and usually cooked on skewers. It’s then added to the sauce (the masala). Note that I use bamboo skewers in this recipe. Soak them in water for 30 minutes to 1 hour just before using.
Serves: 4
Prep time: 20 minutes (marinate 1 to 3 hours)
Cooking time: 25 minutes
1 cup full-fat coconut milk
2 teaspoons garam masala
2 teaspoons ground coriander
1 tablespoon paprika
2 tablespoons minced fresh ginger, peeled
4 large garlic cloves, peeled and minced or pressed
4 boneless, skinless chicken breasts, cut into 1½ inch chunks
2 tablespoons coconut oil
1 onion, minced
2 garlic cloves, peeled and minced or pressed
2 teaspoons minced ginger, peeled
1 chili (such as serrano or jalapeño), seeded and minced
1 teaspoon paprika
1 teaspoon coriander
1 tablespoon tomato paste
2 cups puréed or fresh, finely diced tomatoes
½ cup coconut cream (skimmed from the top of coconut milk or, if you can find it, coconut cream concentrate from Tropical Traditions)
½ tablespoon garam masala
Sea salt, to taste
¼ cup chopped cilantro
Prepare the marinade: In a bowl, combine all the marinade ingredients. Pour over the chicken to coat well. Cover and refrigerate for 1 to 3 hours.
When ready to cook recipe, soak 8 bamboo or wooden skewers (if using) for 30 minutes to 1 hour.
Prepare the sauce: Heat the coconut oil in a large pan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, ginger, chili, paprika, coriander, and tomato paste and stir well for a minute. Add the puréed tomatoes. Reduce the heat to medium low, cover the pan, and simmer for about 15 minutes, stirring occasionally.
While the sauce simmers, preheat the broiler (or prepare the grill). Thread the marinated chicken onto skewers, or simply arrange in a single layer in a broiler pan, if broiling. Grill or broil, turning occasionally. Look for a light char, about 6 to 8 minutes per side.
Purée the sauce by transferring it to a blender or food processor, or use an immersion blender. Return the sauce to the pan. Add the coconut cream to the sauce and mix it in well.
Remove the chicken from the skewers. Stir the pieces into the sauce and allow to cook for 5 to 8 minutes in the sauce. Stir in the garam masala. Salt to taste and serve garnished with the cilantro.
Frenched lamb rib chops are also referred to as lamb lollipop chops because of the rib bone that is attached to this small chop. Because this recipe calls for only half a pound of lamb, spring for the pastured, organic lamb if you can find it.
Serves: 2
Prep time: 5 minutes (marinate 1 to 3 hours)
Cooking time: 10 minutes
2 tablespoons traditional fat of choice
4 garlic cloves, minced or pressed
1 tablespoon minced fresh rosemary
Freshly ground black pepper, to taste
½ pound (about 6) Frenched lamb rib chops
Sea salt, to taste
Combine melted fat, garlic, rosemary, and pepper in a bowl and add the lamb chops, taking care to make sure the meat is well coated with marinade. Marinate for 1 to 3 hours. Grill, broil, or pan-fry the chops. I use the following method: Preheat a cast-iron skillet to medium heat. Sprinkle the chops with salt on both sides. Once the pan is hot (you should hear a sizzle when the meat is dropped in), pan-sear for about 3 to 4 minutes per side, until a golden-brown crust develops. Transfer the chops to a plate and allow them to rest for 5 minutes before serving.
Rustic
in this recipe means that you want to keep the tomatoes, celery, and carrots as whole as possible, to retain their shape and visual appeal.
Serves: 4
Prep time: 15 minutes
Cooking time: 1 hour
1½ pounds ground beef (preferably from grass-fed animals)
1 onion, peeled and finely chopped
2 large garlic cloves, peeled, crushed, and finely chopped
1 teaspoon fennel seeds, coarsely ground, or 1 teaspoon powdered fennel
2 eggs
Freshly ground black pepper, to taste
1 teaspoon sea salt, or to taste
5 tablespoons extra-virgin olive oil
1 onion, peeled and cut into 8 wedges
4 garlic cloves, crushed and coarsely chopped
2 cups beef bone broth (see recipe
here
)
4 medium carrots, peeled and sliced on the bias into 2-inch pieces
2 large celery stalks, sliced on the bias into 2-inch pieces
¼ teaspoon red chili flakes (optional)
1 teaspoon sea salt, or to taste
Freshly ground black pepper, to taste
2 8-ounce cans of whole plum tomatoes, drained
1 tablespoon balsamic vinegar
4 tablespoons chopped fresh basil, for garnish
Combine all the ingredients but only 2 tablespoons of the olive oil in a bowl and mix well. Heat the remaining 3 tablespoons oil in a pan and fry a small portion of the mixture to taste to test for salt; add salt if necessary. Shape into golf-ball-size meatballs and fry until well browned on all sides and firm, about 10 minutes. Remember that the meatballs will be simmered in the stew later, so at this stage, don’t overcook. Remove the meatballs and set aside. Do not clean the pan.
In the same pan, briefly fry the onion and garlic over low heat, about 10 minutes. Add the bone broth, bring it to a boil, and add all the other ingredients except the tomatoes, vinegar, and basil. Cover and let the stew simmer until the carrots and celery are tender, about 5 to 7 minutes. Add the meatballs, tomatoes, and vinegar and simmer uncovered for 15 minutes. Taste for salt and serve in soup bowls, garnished with the chopped basil.
I like to use duck fat for maximum taste, but any traditional fat will do. Whatever fat you choose, warm it to a liquid state before tossing it with the carrots.
Serves: 4
Prep time: 10 minutes
Cooking time: 35 minutes
1½ pounds carrots, peeled and quartered
1 head garlic, separated into individual cloves and peeled (about 20 cloves)
Sea salt, to taste
2 tablespoons traditional fat of choice plus extra if needed (duck fat is preferred)
2 tablespoons chopped fresh rosemary
Preheat the oven to 400°F. Place the carrots in a roasting pan in a single layer. Spread the garlic cloves around the pan. Sprinkle with salt and add the fat, then toss the carrots and garlic to coat. Roast 15 minutes, then remove pan and stir. If the vegetables seem dry, add a little additional fat. Roast 15 more minutes, then check for doneness. The garlic should be browning slightly and the carrots should be fork tender. Stir again, and sprinkle with rosemary. Roast an additional 5 minutes, remove from the oven, let cool slightly, and serve.
Umeboshi plum vinegar from Japan (available in Asian markets as well as many grocery stores, since it’s now widely used in the United States) adds a great touch to this dish, but you can use any vinegar of your choice. Use as much or as little garlic as you’d like.
Serves: 4
Prep time: 10 minutes
Cooking time: 25 minutes
3 tablespoons coconut oil
3 to 6 garlic cloves (to taste), pressed
2 tablespoons minced fresh ginger, peeled
4 packed cups roughly chopped cabbage (1-inch chunks)
8 ounces sliced shiitake mushrooms (about 4 cups)
3 cups sliced bok choy (¼-inch slices)
1 teaspoon umeboshi plum vinegar
Sea salt and freshly ground black pepper, to taste
Heat the coconut oil in a large pot over medium-low heat. Add the garlic and ginger and stir until fragrant, about 2 minutes. Add the cabbage and mushrooms. Cook for 10 minutes, stirring frequently. Reduce the heat to low, add the bok choy, and cook 15 more minutes, continuing to stir until done. Turn off the heat and stir in the vinegar. Season to taste with salt and pepper. Remove the vegetables with a slotted spoon to drain off the liquid, and serve.
The Thai basil and chili pepper in this recipe give the eggplant an exotic twist. In Thailand, the eggplants are green and long, unlike the big purplish eggplants found in the United States. You may be able to locate Thai eggplant and Thai basil in an Asian market, but if not, you may use regular eggplant and basil.
Serves: 4
Prep time: 5 minutes
Cooking time: 10 minutes
2½ lbs. eggplant (about 2 medium regular eggplants)
1 tablespoon coconut oil
1 chili pepper, seeded and sliced thin, or a pinch of red chili flakes
2 garlic cloves, chopped
2 tablespoons fish sauce (I like Red Boat brand)
1 cup loosely packed Thai basil leaves (or regular fresh basil)
Cut the eggplants into chunky 1½-inch irregular shapes for easy turning in the pan. In a steamer basket, steam the eggplant for about 5 minutes, until softened. Heat a pan or wok over medium heat. Add the oil, chili pepper or flakes, and garlic. Stir until the garlic turns golden brown; cook no more than 5 minutes or it’ll burn. Add the steamed eggplant and cook for a few minutes, stirring, to blend the flavors. Stir in the fish sauce and cook until heated through. Add the basil and turn off the heat immediately so that the basil retains its color.