Professional Documents
Culture Documents
April/May 2012
T ABLE OF C ONTENTS
1 Coconut Milk ........................................................................................................................... 6 1.1 Thai Style Prawn Curry .................................................................................................... 6 1.2 Wasabi-Coconut Panna Cotta with Tuna and Mango ...................................................... 7 1.3 Spicy Coconut Chicken Stew ........................................................................................... 8 1.4 Chocolate-Coconut Paleo Pudding Cups ......................................................................... 9 1.5 Peruvian Hot Wings ....................................................................................................... 10 1.6 Coconut Milk Soup Keng Phet Kai ............................................................................. 11 1.7 Spaghetti Alla Carbonara ............................................................................................... 12 1.8 Paleo Vanilla Coconut Ice Cream .................................................................................. 13 1.9 Coconut Milk and Berry Sorbet with Chocolate Truffles Served in a Coconut ............ 14 1.10 Tilapia with Coconut Cilantro Chimicurri.................................................................. 15 1.11 Paleo Fish Packages.................................................................................................... 16 1.12 Rau Cau Dua ............................................................................................................... 17 1.13 Caramelized Coconut Milk Sauce Over Tilapia and Steamed Vegetables ................ 17 1.14 Banana Coconut Pudding ........................................................................................... 18 1.15 Choconut Milk ............................................................................................................ 19 2 Eggs ....................................................................................................................................... 20 2.1 Crustless Quiche with Bacon and Vegetables ................................................................ 20 2.2 Garlic and Parsley Deviled Eggs .................................................................................... 21 2.3 Wine Poached Eggs with Crispy Pork Belly and Mushrooms ....................................... 22 2.4 Eggs and Pesto in Bacon Wrapped Bell Peppers with Sweet Potato Hash .................... 23 2.5 Lamb Scotch Eggs .......................................................................................................... 24 2.6 Poached Duck Eggs ........................................................................................................ 25 2.7 Backwards Omelet ......................................................................................................... 26 2.8 Mini Egg Pizzas ............................................................................................................. 26 2.9 Smoked Eel Eggs Florentine .......................................................................................... 27 2.10 Baked Eggs in Bacon Cups ........................................................................................ 28 2.11 Kale Soup with Poached Eggs .................................................................................... 29 2.12 Plantain 'n Eggs .......................................................................................................... 30 2.13 Hard-Cooked Eggs (alternative to hard boiling eggs) ................................................ 30 2.14 Stuffed Deviled Eggs .................................................................................................. 31 2.15 Paleo-Friendly Mayonnaise ........................................................................................ 32 2.16 Better Than Miracle Whip .......................................................................................... 33 2.17 Garlic Mayo Sauce ..................................................................................................... 34 3 Avocado ................................................................................................................................. 35 3.1 Avocado Cupped Iced Cream of Banana, Coconut Milk and Avocado......................... 35 3.2 Zesty Gazpacho with Avocado Crme ........................................................................... 36 3.3 Avocado and Scallop Ceviche........................................................................................ 37 3.4 Avocado Chocolate Chip Cookies ................................................................................. 38 3.5 Tuna Salad in Avocado Cups ......................................................................................... 38 3.6 Chilled Cream of Avocado Soup with Dungeness Crab ................................................ 39 3.7 Chocolate Avo-Mousse .................................................................................................. 40
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3.8 Ice cream with 100% Cacao Ganache ............................................................................ 41 3.9 Avocado and Banana Fruit Dip ...................................................................................... 42 3.10 Sweet and Spicy Tuna Salad Stuffed Avocado .......................................................... 42 Salmon ................................................................................................................................... 44 4.1 Wasabi Cream Cheese Salmon Maki, Salmon Sashimi, Roe Maki and Wakame Salad 44 4.2 Salmon Yakitori with Fried Salmon Skin ...................................................................... 45 4.3 Salmon with Grapefruit-Pink Peppercorn Glaze ............................................................ 46 4.4 Creole Salmon ................................................................................................................ 47 4.5 Lachsforelle .................................................................................................................... 48 4.6 Paleo Salmon Patties with Horseradish Mayo ............................................................... 49 4.7 Salmon Frittata ............................................................................................................... 50 4.8 Cashew and Macadamia Crusted Salmon ...................................................................... 51 4.9 Raw Honey Glazed Salmon ........................................................................................... 51 4.10 Salmon en Papillote .................................................................................................... 52 Tomato ................................................................................................................................... 54 5.1 Creamy Tomato Scallops and Shrimp............................................................................ 54 5.2 Seafood Ceviche ............................................................................................................. 55 5.3 Shrimp Salsa Salad with Guacamole ............................................................................. 56 5.4 Paleo "Pasta" .................................................................................................................. 57 5.5 Savory Tomato Sorbet .................................................................................................... 58 Chicken .................................................................................................................................. 60 6.1 Roast Chicken and Stock................................................................................................ 60 6.2 Crunchy Coconut Chicken Nuggets ............................................................................... 61 6.3 Tandoori Chicken ........................................................................................................... 62 6.4 Mango and Herbed Goat Cheese Chicken ..................................................................... 63 6.5 Paleo Chicken Parmigiana ............................................................................................. 63 Curry ...................................................................................................................................... 65 7.1 Chicken Sweet Potato Curry .......................................................................................... 65 7.2 Curried Sweet Potato Fries with Strawberry-Goat Cheese Dip ..................................... 66 7.3 Goan Vindaloo Curry ..................................................................................................... 67 7.4 Red Palm Shrimp Curry ................................................................................................. 68 7.5 Curried Shrimp with Spinach ......................................................................................... 68 7.6 Curried Turkey Salad ..................................................................................................... 69 7.7 Thai-Style Carrot Soup................................................................................................... 70 7.8 Chu Chee Fish Curry ...................................................................................................... 71 Shrimp ................................................................................................................................... 72 8.1 Adapted David Chang Momofuku Spring Rolls ............................................................ 72 8.2 Orange-Chipotle Shrimp ................................................................................................ 73 8.3 Skewered Tiger and Banana Prawns .............................................................................. 74 8.4 Ginger-Citrus Steamed Shellfish .................................................................................... 75 8.5 Tomato, Basil Shrimp Stir Fry with "paleo pasta" ......................................................... 76 8.6 Creamy Shrimp .............................................................................................................. 77 8.7 Curried Shrimp with Spinach ......................................................................................... 78 Sweet Potato .......................................................................................................................... 79 9.1 Sweet Tater Tater Tots ................................................................................................... 79 9.2 Creamy Sweet Potato and Sausage Soup ....................................................................... 80
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Three-Ingredient Sweet Potato Pancakes ....................................................................... 81 Simple Twice Baked Sweet Potatoes ............................................................................. 82 Sweet Potato Brownies................................................................................................... 83 Southwestern Sweet Potato Skillet................................................................................. 84 Sweet Potato with a Cilantro-Lime Herb butter ............................................................. 86 10 Ground Beef ....................................................................................................................... 87 10.1 Meat-Stuffed Head of Cabbage .................................................................................. 87 10.2 Ground Beef and Tongue Lettuce Tacos .................................................................... 89 10.3 Stuffed Peppers ........................................................................................................... 90 10.4 Steak Tartare ............................................................................................................... 91 10.5 Eggplant Parmesan Rollatini ...................................................................................... 92 10.6 Scotch Eggs ................................................................................................................ 93 11 Almonds ............................................................................................................................. 95 11.1 Apple Bacon Upside-Down Cake............................................................................... 95 11.2 Coconut and Almond-Crusted Chicken ...................................................................... 96 11.3 Paleo Crack ................................................................................................................. 97 11.4 PB & J and Milkshake ............................................................................................ 97 11.5 Nut butter Chocolate Cups ......................................................................................... 98 11.6 Paleo Crack ................................................................................................................. 99 12 Pork .................................................................................................................................. 100 12.1 Rolled Pork Belly ..................................................................................................... 100 12.2 Greek Salad with Souvlaki Pork ............................................................................... 101 12.3 Pork Adobo ............................................................................................................... 102 12.4 Pork Chops Simmered In Diced Tomatoes .............................................................. 103 12.5 Ginger-Citrus Roasted Pork Belly with Brussels Sprouts ........................................ 104 12.6 Simple Creamy Mustard Pork Tenderloins .............................................................. 105 13 Garlic................................................................................................................................ 106 13.1 Kimchi ...................................................................................................................... 106 13.2 Roasted Garlic Fauxtatoes ........................................................................................ 107 13.3 Garlic Balsamic Crusted Pork Tenderloin ................................................................ 108 13.4 Garlic Mashed Cauliflower ...................................................................................... 109 14 Broccoli ............................................................................................................................ 110 14.1 Beef and Broccoli with Almonds ............................................................................. 110 14.2 Second Subsection for Section Three ....................................................................... 111 14.3 Broccoli salad with Grapes and Bacon ..................................................................... 112 14.4 Broccoli Cheese Soup ............................................................................................... 112 14.5 Gordon Ramsey's Broccoli Soup .............................................................................. 113 15 Onion................................................................................................................................ 115 15.1 Crispy Baked Onion Rings ....................................................................................... 115 15.2 Light and Crispy Fried Onion Rings ........................................................................ 116 15.3 Braised Pig's Head with Onions and Shallots........................................................... 117 16 Asparagus ......................................................................................................................... 119 16.1 Grilled Asparagus with Garlic Mayo Sauce ............................................................. 119 16.2 Grilled Balsamic-Marinated Asparagus ................................................................... 120 16.3 Prosciutto Wrapped Asparagus and Pears ................................................................ 121 16.4 Roasted Asparagus Salad.......................................................................................... 122
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Honey ............................................................................................................................... 123 17.1 Honey-Glazed Ham .................................................................................................. 123 17.2 Honey-Glazed Plantain Chips .................................................................................. 124 17.3 Honey-Orange Roasted Duckling ............................................................................. 125 18 Lard/Butter/Fat ................................................................................................................. 126 18.1 Salted Yak Butter Tea............................................................................................... 126 18.2 Ghee .......................................................................................................................... 127 18.3 Avocado Home Fries with Horseradish Mayo ......................................................... 127 18.4 Grilled Halibut with Cilantro Garlic Butter .............................................................. 128 19 Lettuce/Spinach................................................................................................................ 129 19.1 Quick, Nutritious and Delicious Fruit & Spinach Smoothie .................................... 129 19.2 Not-Your-Usual Spinach Salad ................................................................................ 130 19.3 Spinach and Chard Souffl ....................................................................................... 131 19.4 Wilted Spinach with Bacon and Onions ................................................................... 132 20 Halibut/Haddock/Tilapia.................................................................................................. 133 20.1 Thai Fish Cakes ........................................................................................................ 133 20.2 Haddock Green Bean Casserole ............................................................................... 134 20.3 Grilled Halibut with Cilantro Garlic Butter .............................................................. 135 20.4 Baked Haddock with Uglimole ................................................................................ 135 21 Appendix Winners! ....................................................................................................... 137
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1 C OCONUT M ILK
Coconut Milk is the water that comes from the grated 'meat' of a coconut. It can be of either thick or thin consistency, the former usually being used in desserts and rich sauces, while the latter is more commonly used in soups and general cooking. It is the common ingredient in many tropical cuisines (i.e. Filipino, Indian, Vietnamese, Caribbean etc.). Coconut Milk has been identified for its many health benefits and homeopathic uses. It has been used as an electrolyte balance mechanism for cases of dehydration (similar to the way Gatorade works) as well as a remedy for healing mouth ulcers (showed a 54% reduction of ulcers in rats). One major benefit of coconut milk is its richness is medium-chain fatty acids, which promote weight maintenance without raising cholesterol. This property helps prevent weight gain (if you aren't overweight) as well as maintaining your new weight after a successful diet.
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6. Put the sugar snap peas in a pan. Add the rest of the paste and the coconut milk. 7. Let it simmer until thickened. Try not to stick your finger in the curry to taste because it will burn your finger. 8. When satisfied with the consistency (or can't take the delicious smell any longer) add the prawns, stir a bit then consume. NOTES: You could put this over some cauliflower rice. I ate it like a soup. I've just had the leftovers for lunch and it tastes even better today. Guess the spices must've worked some extra magic over night.
11. Place each piece of mango on a nori-topped square of tuna. Set aside. 12. Remove the panna cotta from the refrigerator and cut out fourteen 1 1/2" squares; place each square on a stack of tuna, nori and mango. 13. Top each with a small dollop of fish roe, and refrigerate until ready to serve. NOTES: Servings: 14 Nutrition (per serving): 95 calories, 6.6g total fat, 9.7mg cholesterol, 25.5mg sodium, 176.2mg potassium, 5.3g carbohydrates, <1g fiber, 2.5g sugar, 4.8g protein.
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NOTES: Serves four, and by four, I mean me when Im having a bad chocolate craving.
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specialty market. DO NOT MAKE WITHOUT THEM, or do so at your own risk. (In NYC they are available at the Bangkok Center Grocery at 104 Mosco.) Chicken: The recipe calls for white meat, I used pasture raised thighs. White meat is probably better for this recipe given that it is pretty fatty already. Mushrooms: They used oyster which are great but I used maitake which were great too. Potato: They use regular ole potato. I used Japanese sweet potatoes, and they were fine although it was maybe a bit sweet. Lemongrass protip: cut the ends off, then cut it in half, and then cut the slices lengthwise. This way you can easily remove them before eating. Chili paste: either buy some or better yet make your own by finely chopping lemongrass, shallots, galangal, garlic, chilies, and mixing until creamy. I recommend adding the coconut milk and water carefully, maybe dont use quite as much of either as in the ingredients list. That being said, the soup changes flavor over time so if you judge it too early it will probably taste too coconutty and not have the spice flavor you are looking for.
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5. While the arrowroot cooks, combine eggs, coconut milk, seasoning, parsley, salt and garlic powder in a bowl until all yolks are fully incorporated. 6. Pour eggs into pan, stirring frequently, and cook in bacon fat until still wet but cooked through (about 3 minutes). 7. Slice bacon into inch strips, add to serving bowl and top with egg mixture. 8. Scoop out spaghetti squash noodles with a spoon and add to serving bowl; top with lard. 9. Slowly start to incorporate lard into spaghetti squash; once melted, stir to combine all ingredients. NOTES: The prep and cook time for this are insanely short at 15-20 minutes, and its best served right away. In other words, have the table set and be ready to eat when you begin making this! Serves 4 (or 6, if you add roasted broccoli or serve a side salad). This would also make a fantastic breakfast, so you might want to double the recipe to ensure leftovers because we sure didnt have any!
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9. Cool completely (about one hour) and put into freezer. 10. Remove from freezer and stir vigorously every 30 minutes for 3 or 4 hours, or until it is set, replacing it in the freezer after each time. 11. Remove from freezer and let stand for 10 minutes before serving. 12. Serve with garnish of your choice. NOTES: You can whip some of the coconut milk white to make a whipped topping for your ice cream.
1.9 Coconut Milk and Berry Sorbet with Chocolate Truffles Served in a Coconut
Submitted by: just_to_unsubscribe INGREDIENTS: coconut milk coconut oil shredded coconut frozen berries raw honey dark chocolate INSTRUCTIONS: 1. For the sorbet: blend frozen berries, a little raw honey, and coconut milk, using enough coconut milk to cover the berries. 2. Put the whole thing in the freezer for a few hours until solid. NOTES: The chocolate truffles are from nomnompaleo and have coconut milk in them as well.
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1.13 Caramelized Coconut Milk Sauce Over Tilapia and Steamed Vegetables
Submitted by: porcuswallabee INGREDIENTS: 1 zucchini broccolini green beans onion, sliced pine nuts 1 tilapia filet avocado coconut milk water INSTRUCTIONS: 1. In a saucepan, mix about 3 parts water, 1 part coconut milk. 2. Bring liquid to a boil and steam veggies (like pine nuts, broccolini, green beans, onion) in a steam basket above it.
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3. The water will evaporate and the remaining coconut milk will thicken to a sauce consistency. 4. Fry tilapia separately. 5. Serve fish over avocado slices. Add steamed vegetables. Top with sauce. NOTES: The highlight of this recipe is not how I used Coconut milk, but rather how I misused it. I only meant to use the coconut milk to steam the vegetables to see what might happen, but it turned into a nice sauce. Additional photos.
NOTES: Warm, it tastes like a sauce. Chilled, it tastes like pudding. Frozen and then thawed, it tastes like a mousse. No matter what, it is 100% delicious.
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2 E GGS
As the primary symbol of fertility in many cultures, eggs have been the center of many ancient civilizations since the dawn of time, from the Romans, to the Phoenicians, to the ancient Chinese people. Eggs are known to be an essential source of protein and 14 essential nutrients. Contrary to popular belief, eating eggs does not increase levels of bad cholesterol in the blood. It is also know that the amount of cholesterol the body creates on a daily basis outweighs that of eating an egg or two every morning. Cholesterol is in fact needed as a base to create steroid hormones such as estrogen, cortisol, and testosterone.
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INSTRUCTIONS: 1. Place eggs in a saucepan and cover with cold water. 2. Put on burner on high heat. 3. Once the water reaches a boil, turn heat down to med-low and set your timer for 10 minutes. 4. In the meantime, in a small bowl, whisk together the mayo, mustard, Worcestershire, lime juice and one Tbsp of the parsley. 5. Heat a small skillet over med-high heat and saut the minced capers and garlic in the olive oil until the garlic starts to brown. 6. Remove from heat and mix with the other ingredients. 7. Once your timer goes off, pour out the hot water and run cold water in the pot until the eggs are cool enough to touch. 8. Peel the eggs, then slice in half and scoop out the yolk, and add the yolk to the mixture in the bowl. 9. Mix well and season with salt and pepper, to taste. 10. When you are satisfied, fill your empty egg halves with the mix. 11. Serve with the last Tbsp of parsley sprinkled on top. Enjoy! NOTES:
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Substitution for capers: you can also use anchovies if you'd like -- just use one though for this size of recipe. Use a pastry bag to fill the eggs with the mixture as to minimize mess.
2.3 Wine Poached Eggs with Crispy Pork Belly and Mushrooms
Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13706 INGREDIENTS: 1 lb pork belly 2 tsp kosher salt 1 tsp freshly ground black pepper 2 Tbsp date sugar 2 Tbsp Ancho chili powder 2 tsp cumin 2 tsp garlic powder 2 cups chicken stock, preferably homemade 8 ounce white mushrooms, sliced 3 Tbsp ghee or clarified butter pinch of salt 6 large eggs 2 cups tawny port 1 bottle dry red wine sprig of thyme 1 bay leaf 2 cups chicken stock, preferably homemade INSTRUCTIONS: 1. Mix the salt, pepper, date sugar, Ancho chili powder, cumin and garlic powder in a small bowl. Pat the pork belly dry and rub the spice mixture over the entire surface. Wrap tightly in plastic wrap and refrigerate for at least 2 hours. 2. Preheat the oven to 300 F. Place the seasoned pork belly in a small baking dish just large enough to hold it. Pour the chicken stock around, not over, the pork belly; cover with aluminum foil and place in the oven. Braise the pork belly for 6 hours, checking occasionally to make sure the liquid has not cooked away (add more, if needed). At this point, the pork belly can be cooled to room temperature, wrapped tightly and stored in the refrigerator for up to 2 days. 3. Pour the wine and port into a wide, shallow pan (I used a 2-quart enameled cast iron Dutch oven) that has been heated until very hot over high heat, and add the thyme and bay leaf. Bring to a boil; lower the heat slightly and reduce by half. Add the chicken stock and boil again, before reducing to a simmer; continue cooking for another 10 minutes.
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4. While the wine is reducing, melt the ghee over medium-high heat in a 10-inch saut pan. Cook the mushrooms without crowding them, in batches if necessary, until they are a golden brown. Drain on a paper towel-lined plate, sprinkle with salt and set aside. 5. Slice the pork belly into 1" pieces and lay flat on a baking sheet. Turn the broiler of the oven to "low" and place the pork belly 2 inches away from the heat; cook until the pork belly becomes crispy, about 3 minutes, rotating the baking sheet once halfway through. Divide the pork and mushrooms between six plates; cover and keep warm. 6. Pierce the large end of each egg with a straight pin or egg pricker about 3/8 of an inch deep; lower the eggs into a saucepan of boiling water for exactly 10 seconds, and remove immediately. 7. Remove the thyme and bay leaf from the wine mixture. Crack the eggs into small cups. Bring the liquid almost to, but not quite, a boil. Holding the cups as close to the liquid as possible, slide the eggs, in batches if necessary, into the wine and cook for 4 minutes. Remove the eggs with a slotted spoon, allowing them to drain, before placing each on a plate with the pork belly and mushrooms. Spoon some of the poaching liquid over each plate, season with salt and pepper, and serve. NOTES: Serves 6. Nutrition (per serving): 578 calories, 33.2g total fat, 233.3mg cholesterol, 991.8mg sodium, 666.6mg potassium, 17.8g carbohydrates, 1.6g fiber, 6.8g sugar, 15.9g protein.
2.4 Eggs and Pesto in Bacon Wrapped Bell Peppers with Sweet Potato Hash
Submitted by: just_to_unsubscribe INGREDIENTS: eggs bell pepper bacon pesto sweet potatoes salad balsamic vinegar INSTRUCTIONS: 1. The sweet potato hash is chopped up/shredded skinless sweet potato mixed with egg and cooked up until the sweet potato is soft. 2. The side salad is the only thing without eggs. Just use up the extra pesto and pieces of bell pepper with some arugula and balsamic vinegar.
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NOTES: Serve with side salad. Original idea from this CrossFit CatCave article, but uses bacon wrapped bell peppers (instead of tomato) and arugula (instead of romaine) to give the pesto an extra kick.
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1 C mushrooms, chopped (optional) INSTRUCTIONS: 1. Heat lard or olive oil over medium heat. 2. Saut onions until almost softened, about 5 minutes. 3. Add tomato paste, cook and stir for one minute until well incorporated with onions. 4. Add tomatoes, cook 2 minutes stirring frequently. 5. Add pepperoni, cook together for 4 minutes, stirring frequently. 6. Crack and beat eggs until fluffy and bubbly. 7. Add oregano, basil, salt and pepper to eggs and mix. 8. Grease muffin tin cups (eggs will stick) or use a silicon pan or liners. 9. Spoon 1 Tbsp of tomato mixture plus any other additions into each muffin cup. 10. Pour egg mixture into muffin cups until they are full (eggs do fluff up in oven). 11. Bake at 325 degrees for 25-30 minutes, or until tops become golden brown. NOTES: We prefer our slightly underdone if were saving them for the week so that when reheated the eggs do not become overcooked. Makes 16-24 pizzas, depending on how much you fill the cups with toppings. We filled our muffin cups about 50% with toppings and 50% with eggs and had 20 egg cups.
NOTES:
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Use frozen spinach in emergency or for convenience. Quick and easy breakfast (or dinner).
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b. Top with sliced avocado and sauted red onion. c. Bake in oven at ~325 for 10-15 minutes. NOTES: Sorry my oven sucks so it's hard to give precise temp and times.
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4. Maintain the eggs at 80-85C/175-185F for about 13-14 minutes. 5. Remove the eggs from the pot. You don't need to put them in cold water. 6. Peel and serve with salt. NOTES: Recipe posted in response to editorial by McGee: Though we commonly speak of hardboiled eggs, boiling is not a good way to cook eggs. Turbulent water knocks the eggs around and cracks shells ... and a water temperature way above the protein coagulation temperature means that the outer layers of the white get rubbery while the yolk cooks trough ... A properly prepared hard-cooked egg is solid but tender, not rubbery; its shell is intact and easy to peel; its yolk well centered and not discolored; its flavor delicate, not sulfurous. Method variation submitted by JansSushiBar: You can also put the eggs in a pot of cold water to cover, bring them to a boil then turn the heat off and cover them for 10 minutes before running cold water over them.
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NOTES: Use an egg carton for easy transport and display of the eggs. Put some spinach leaves in the bottom of the egg carton for presentation.
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1. 2. 3. 4. 5. 6.
Place the egg yolks in the bowl of a stand mixer and attach the paddle. Beat for 1 or 2 minutes until they are thick and sticky. Add the vinegar, honey, salt and mustard. Beat for 30 seconds more. Begin adding the oil a tablespoon or two at a time while the mixer is running. Continue beating for 10 seconds or so after each addition, to be sure the egg yolks are absorbing the oil. 7. After 1/3 to 1/2 cup of oil has been incorporated, the mayonnaise will thicken to the consistency of heavy cream and it will no longer be in danger of separating or curdling. 8. Beat in the remaining oil in a thin, steady stream it helps to rest the lip of the measuring cup on the edge of the mixing bowl. 9. If the mayo becomes too thick and stiff, beat in drops of vinegar or lemon juice to thin it out, then continue with the oil. 10. Season to taste, if necessary. NOTES: If not using immediately, scrape it into a clean, dry container with a tight lid and refrigerate. It will keep for 5 to 7 days.
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3 AVOCADO
Ahhh, Avocado. The butter of the vegetables. Interesting fact: The avocado gets its name from the Latin American Nahuatl word ahuacatl, which happens to mean 'Testicle', because of its suggestive ball-like shape. Avocados have been eaten regularly at least 291 years before Common Era, first discovered in Mexico. The Aztecs not only ate avocados for nourishment, but also as a sexual stimulant. Avocados have about 35% more potassium than bananas, and are rich in vitamins B, E, and K. Avocados are loaded with delicious monounsaturated fats, and have been shown to lower blood cholesterol levels.
3.1 Avocado Cupped Iced Cream of Banana, Coconut Milk and Avocado
Submitted by: carbonbased INGREDIENTS: 1 avocado banana cup coconut milk 1 tsp vanilla extract 1 tsp cinnamon 1 Tbsp honey or agave nectar 2 Tbsp crushed almonds 2/3 cups ice INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Cube bananas, put in freezer. Halve avocados lengthwise, saving the empty avocado shells for bowls. Blend all ingredients. Keep blending. Pour into mixing bowl and place in freezer. Stir every 20-30 minutes for about 8-10 hours. Cut a small hole into the bottom of each shell to add stability. Spoon mixture into shells and top with additional crushed almonds.
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NOTES: Coconut milk recommendation: half full fat, half light - from Trader Joes. I like mine chewy and gooey but you can increase the baking time if you like more baked cookies. Check doneness by looking for browning edges.
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INSTRUCTIONS: 1. Mix tuna and Paleo-friendly mayonnaise in a bowl with a fork. 2. Cut avocados in half lengthwise and remove the pits by embedding the blade in a knife in each one and twisting it free. 3. Scoop the avocado halves free from the shells using a spoon, keeping them as intact as possible. 4. Divide the tuna salad mixture evenly between the six avocado halves, heaping it into the hollows left by the pits. 5. Garnish with fresh dill. NOTES: Serves 6, as an appetizer. Serves 3, as a side dish or breakfast entree.
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8. When ready to serve, add 1-2 tablespoons of the lime juice, some freshly-ground black pepper, and another pinch of salt. Adjust the seasonings to taste. 9. Take the crab meat out of the fridge, and season it with some of the remaining lime juice, salt, and pepper. 10. Ladle the creamy, cool soup into chilled bowls and top with a generous dollop of crab. NOTES: Crab: substitute 1 cup of canned crab meat for fresh crab. Makes 4 servings.
NOTES: Coconut nectar: substitute with stevia. Serve with crushed walnuts, almonds, etc., for an extra crunch.
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NOTES: The lemon juice gives the dip a bit of tang and keeps it from browning.
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NOTES: Be as creative as you want with your tuna salad. When I make this, I end up using about the tuna salad per avocado. In my opinion, it tastes better when you make the tuna salad ahead of time and make sure it is good and chilled.
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4 S ALMON
The word salmon, any variety of fish of the genera Salmo and Oncorhynchus, comes from the Latin salmo, which later became samoun in Middle English. Many Native American tribes depended heavily upon salmon in their diet. A simple rule of thumb is that the vast majority of Atlantic salmon available on the world market are farmed (almost 99%), whereas the majority of Pacific salmon are wild caught (greater than 80%). Salmon is known for its high protein, high omega-3 fatty acid content, and high vitamin D content.
4.1 Wasabi Cream Cheese Salmon Maki, Salmon Sashimi, Roe Maki and Wakame Salad
Submitted by: headbean Recipe Resource: http://diy-sushi-recipes.com/seaweed-salad.html/ INGREDIENTS: cream cheese, softened wasabi a few pieces of raw cauliflower, grated avocado salmon nori Wakame Salad: 3/8 oz dried wakame 3 Tbsp light soy sauce 3 Tbsp rice vinegar (without seasoning) 1 tsp sugar 2 Tbsp sesame oil 2 scallions, thinly sliced 1 tsp finely grated ginger 1 Tbsp toasted sesame seeds INSTRUCTIONS: 1. Prepare the salmon: take the skin off. (The sharper your knife, the better that way you don't maul the salmon.) Slice into sashimi. Try not to handle the fish too much.
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2. 3. 4. 5. 6. 7. 8. 9.
Mix the cream cheese by using a hand blender or hand mixer. Add wasabi, according to taste. Spread wasabi cream cheese onto nori. Add some grated cauliflower. Add a strip of salmon and avocado. Try your best to roll. Cut the roll into slices to make maki. Wakame Salad instructions: a. Soak dried wakame in warm water for about 5-8 minutes. b. Drain and place in a bowl of water. Quickly remove and plunge into cold water. c. Mix vinegar, soy sauce, sesame oil, sugar, and ginger in a bowl until sugar is dissolved. d. Mix wakame and dressing. e. Sprinkle with toasted sesame seeds and scallions. f. Chill in fridge prior to serving.
NOTES: For best results, use freshly caught salmon. The roe maki is just grated cauliflower topped with roe. Recipe for wakame salad here. I don't bother with sugar and use gluten free soy sauce.
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7. Set oven to 350 and bake salmon cubes -- arranged with space between each -- for 15ish minutes. 8. Let skins cool on towel. Save sauce. 9. Let salmon cool. 10. Skewer, rolling skins between each. 11. Place on ceramic or metal serving boats to keep them elevated. 12. Coat with sauce. Broil 4min. 13. Turn, coat with sauce. Broil 2min. 14. Coat with sauce. 15. Serve; plate with sriracha sauce. NOTES: 1. I had a fried salmon skin roll several years ago and thought it was a nice texture and taste. 2. I have never scaled a fish, but it was pretty easy. To cut it, I ended up rolling the skins though (cutting it flat wasn't really working out). 3. Rufina Filipino Fish Sauce: http://importfood.com/sarp4201.html
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7. Add the ghee and when it has melted and coated the bottom of the pan; place the salmon in the skillet in a single layer, skin side up. 8. Sear for 2 to 3 minutes, and then carefully flip. 9. Reduce the heat to medium and continue cooking, basting the fish with the grapefruit glaze, until the fish is cooked through and flakes easily with a fork, another 5 to 7 minutes. 10. Garnish the salmon with a few more pink peppercorns and serve immediately. NOTES: Servings: 4 Nutrition (per serving): 259 calories, 12.2g total fat, 75.4mg cholesterol, 200.8mg sodium, 477.7mg potassium, 12.1g carbohydrates, 1.5g fiber, 8.6g sugar, 24.9g protein
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I wanted to try something a bit different than my usual lemon-herb-garlic salmon recipe, so I kicked it up a notch.
4.5 Lachsforelle
Submitted by: Schwerathlet Blog: http://schwerathlet.tumblr.com/post/21376669559/lachsforelle
INSTRUCTIONS: 1. Clean the salmon and add lemon juice, salt and pepper to taste. 2. Score the outside of the fish with 5-6 cuts. 3. Pack in foil and bake for about 45 minutes at 350 F (180 C). NOTES: The blog has a lot of instructions and additional pictures, but it is in another language (German or a Nordic language?).
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NOTES: Serves 2. Open a window when preparing horseradish to clear the pungent air.
NOTES: A frittata is a great versatile dish, which can be eaten for breakfast, lunch & dinner. How great is that? Both hot and cold, with steamed veggies or salad. It's just amazing stuff, period.
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INSTRUCTIONS: 1. Cut up some peeled carrots and saut them in coconut oil with some raw honey as well. 2. Put the filet on a piece of foil, big enough to wrap around the filet (and some extra room for the additional stuff). 3. Coat the filet with coconut oil and some more raw honey and put the cooked carrots and sauce on top once they are soft. 4. Fold the aluminum into a pouch and pop it in the oven. Make sure to tent the foil a little big so there is some room for ventilation. It is also wise to put the foiled fish in a baking dish so that it doesn't leak all over the oven. 5. While the fish is cooking, cook the bacon. 6. Cut up the plum (or fig) 7. When the fish is 5 minutes from being done, open the foil pouch and insert the bacon and plum (or fig) on top. 8. After it is done, take the whole thing out and enjoy. NOTES: Sorry about the lack of amounts and cooking times, but it really depends on the size of the filet. The one I used was particularly thick, so it took a while to cook. I like to remove the skin before I eat the fish. I also baked a sweet potato to serve as a side, but that is not in the picture.
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INSTRUCTIONS: 1. Preheat the oven to 400 F. 2. Lay out a good sized amount of parchment paper (best present wrapping judgment) and lay out your salmon fillet. 3. Squeeze some lemon and rub the whole thing with olive oil, salt and pepper to taste. 4. Place sliced lemon on top. 5. Fill one side with asparagus and tomatoes topped with squeezed lemon, olive oil, salt & pepper. 6. On the opposite side, place cubed sweet potato and onion. 7. Drizzle olive oil and salt. 8. Fold it up so it stays closed. Use twine or toothpicks to secure, if necessary. 9. Put in the oven with the folded seam on the top (so you can easily check to see if the fish is flakey). 10. Bake for 20 minutes at 400 degrees. 11. The fish is done when pink/white and flakey and when everything else appears done as well. NOTES: It is important to get thick asparagus spears so that they DO NOT get too mushy during cooking. Be sure to cube potatoes small enough so that that they DO get mushy.
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5 T OMATO
This odd fruit was first introduced to Europeans by explorers returning from the New World. In about 700 AD, the Aztecs began to cultivate tomatoes and it was through them that the rest of the world got tomatoes. Tomatoes are a natural antioxidant that can help prevent a number of diseases, including heart disease and some cancers. They are an excellent source of potassium, calcium, and vitamin A and C. All of these are important nutrients needed for optimal health.
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A note about spiciness: I dont tolerate peppers well. Lots of people do, though. If you are one of those people, spice up this dish by adding a finely chopped jalapeo (or some even more exciting) pepper to the shrimp salsa.
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Nutrition (per serving): 128 calories, 11.1g total fat, 0mg cholesterol, 109mg sodium, 406.4mg potassium, 7.6g carbohydrates, 3.4g fiber, 3g sugar, 1.6g protein.
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6 C HICKEN
Chicken is probably the most eaten and most loved non-vegetarian food product. Chicken was probably domesticated in the very early centuries after the nomadic man started settling down and domesticated animals for his benefit, but still an awesome addition to a Paleo diet.
Melt the butter. Dry chicken well. Rub melted butter all over chicken. Sprinkle liberally with salt and pepper including inside the cavity. Add herbs and garlic to the cavity. Heat oven to 400F (200C). Put chicken in for 50-60 mins or until internal temp (the thickest part of the chicken) is at 160F. h. Remove and let rest for 15 minutes (temp will rise to 165F). 2. Stock: a. Put chicken carcass (back, neck, meat scraps) into pot. b. Add some celery, carrot and maybe leeks to the pot. c. Cover with water. d. Bring to boil.
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e. f. g. h. NOTES:
Lower heat to a very gentle simmer. Skim off scum periodically. After about 4-5 hours, it should be good to go. Portion off and freeze if you won't use it within a few days.
This is a simple roast chicken where none of it is waster by making a stock with the carcass.
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For any of you with kids, I'm sure this is something they could help make, or, at the very least, help eat.
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INGREDIENTS: 2 chicken breasts sliced ham 2 Tbsp coconut flour coconut oil egg, whisked grated old Gouda (optional) oregano grated coconut
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salt & pepper For the Sauce: 5 tomatoes basil garlic powder 1 dried chili
INSTRUCTIONS: 1. Start with the sauce: cook the tomatoes with the garlic, basil & chili until desired taste. 2. Mix the grated coconut with the oregano, salt & pepper, adding pinches here and there to taste. 3. Heat the coconut oil, and in the meantime, dip the chicken breasts in the egg and then sprinkle some coconut flour on both sides. 4. Lastly, dip it in the grated coconut mix to "bread" the chicken. 5. Cook in coconut oil until tender. 6. Meanwhile, pre-heat the oven to 180C (350F) 7. Lay out the chicken on an oven tray, put a slice of ham on and last, add a layer of tomato sauce. 8. If you are eating dairy, sprinkle some grated cheese on the tomato sauce and cook in the oven for another 15-20 mins. NOTES: Serve with veggies, salad or even some turnip fries!
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7 C URRY
7.1 Chicken Sweet Potato Curry
Submitted by: paleogirl INGREDIENTS: 2 cooked chicken breasts or leg quarters 2 Tbsp lime juice 2 Tbsp curry powder 1 large sweet potato 2 medium carrots 2 Tbsp coconut oil 1 medium onion, roughly chopped 2 length of peeled ginger 4 cloves garlic, peeled cup water 1 bay leaf tsp salt 1 can coconut milk INSTRUCTIONS: 1. Chop the cooked chicken meat into bite-sized pieces and place in a bowl. 2. Add the lime juice and curry powder and mix to coat the chicken evenly. 3. Set aside. 4. Heat the coconut oil in the bottom of a large pot over medium-high heat. 5. Cut the sweet potato and carrots into a 1-inch dice. 6. Saut in the hot oil for five to seven minutes. 7. Don't be afraid to let those suckers caramelize; doing so will greatly enhance the flavor. 8. Remove the sweet potato and carrot to a plate and set aside. 9. Lower the heat to medium. 10. Place the onion, garlic, ginger and water in the jar of a blender and process into a smooth paste. 11. Pour the paste into the heated pot (there should be some oil left over from cooking the vegetables). 12. Cook the paste over medium heat, stirring occasionally, until most of the liquid is evaporated. 13. Add the sweet potatoes, carrots, chicken and marinade liquid, bay leaf, salt, and coconut milk. 14. Stir to mix. 15. Increase the heat to high and bring the mixture to a boil.
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16. Reduce heat to medium-low, and simmer uncovered for 15 minutes, stirring occasionally. 17. Serve hot, with Sriracha sauce on the side for spice-lovers. NOTES: Serves 2.
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NOTES: Pork shoulder: or use any other slow cooking meat, like stewing beef for example. Kashmiri chilies: this can be bought at Indian grocery stores. Sometimes they just sell it as a powder instead of the chili. These are not spicy chilies but are used mainly to give the curry the fiery red color. I've been told you could substitute it with paprika. It looks very spicy because of the color, but it's really more of a tangy taste due to the use of vinegar.
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INSTRUCTIONS: 1. Heat a medium skillet on medium-low and cook the onion in the oil until it begins to soften, about 3 minutes. 2. Stir in the curry powder and continue cooking for a minute. 3. Add the tomatoes and coconut milk. 4. Season to taste with sea salt and freshly ground black pepper. 5. Bring to a simmer. 6. Add the shrimp and spinach and cook, covered, for about 5 minutes, until the shrimp are cooked. NOTES: I know that many people are not as familiar with yellow curry as with other types of curries, so I hope that those of you that try this recipe enjoy it, be it your first or tenth time eating a yellow curry dish.
NOTES: This is a make-ahead dish, as the flavors and color only get better with time. Pickled watermelon rinds: use Old South Pickled Watermelon Rinds or substitute golden raisins if you cannot find it -- but it really does make the dish! To lessen the carbs, you can also omit the watermelon pickles. It will still be very tasty!
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I love to serve this on a nice beautiful bed of fresh spinach or butter lettuce. This is also a huge hit at pot-lucks and parties.
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8 S HRIMP
8.1 Adapted David Chang Momofuku Spring Rolls
Submitted by: carbonbased Original recipe: http://momofukufor2.com/2010/06/momofuku-shrimp-spring-roll-recipe/ INGREDIENTS: Pickled Vegetables: 2 pickled burdock Dipping Sauce: 2 Tbsp fish sauce Tbsp finely chopped cilantro stems 1 Birds-Eye chilies, minced 2 Tbsp organic gluten-free tamari Filling: 1 lb shrimp, cleaned and de-veined 2 Tbsp grape seed oil 2 Tbsp organic gluten-free tamari freshly ground black pepper 1 tsp ginger-infused white balsamic vinegar cup cilantro, loosely packed, coarsely chopped cup mint, loosely packed, coarsely chopped cup basil, loosely packed, coarsely chopped Rolls: Rock Laver Kim/nori sheets INSTRUCTIONS: 1. Make the dipping sauce: a. Combine all ingredients in a bowl. b. Add cup water. c. Mix together well. 2. Prepare the mixture: a. Chop the shrimp into pieces. b. Heat the grape seed oil in a saut pan over medium-high heat. c. Add the shrimp in batches and cook for about 2 mins until pink. d. Remove promptly as they will continue to cook.
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e. In a bowl, combine shrimp, soy sauce, black pepper, and ginger-infused white balsamic. f. Mix well. g. Allow to marinate for 30 mins. h. Add the herbs to the shrimp just before assembling the rolls. 3. Make the rolls: a. Fill a large bowl with warm water and soak one sheet of Rock Laver Kim until pliable. b. On a flat surface, carefully spread the moistened Kim flat. c. At one end, put 2 tablespoons of shrimp then cover it with pickled carrots. d. Fold the sides in and roll as tightly as possible, like rolling a burrito! 4. Serve with dipping sauce, and enjoy the awesomeness. NOTES: I refer to spring rolls as salad rolls.
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7. Remove the shrimp from the sealed bag, discarding the marinade. 8. Add the shrimp to the wok and stir fry until the shrimp is uniformly pink and the vegetables are tender-crisp, about 3 to 4 minutes. NOTES: Servings: 6 Serve over grated cauliflower "rice" or steamed jasmine rice. Nutrition (per serving): 202 calories, 7.8g total fat, 200.7mg cholesterol, 1017.7mg sodium, 336mg potassium, 11.2g carbohydrates, 2g fiber, 4.4g sugar, 21.5g protein
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a. Combine paprika, garlic and rosemary. b. Add to prawns and grill or fry for 2 minutes on each side. NOTES: I used two different spices for the two different types of prawns.
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NOTES: Makes 2 servings. Diced tomatoes: I like Muir Glen. Onion: I like large slices instead of diced small. Basil: fresh basil would be even better! Hot sauce: use just enough to give it a little bit of heat. It contrasts nicely with the sweetness of the onions. Paleo Pasta: cut the vegetables so they are ribbon sliced, or like noodles or wide pasta. This pairs well with a medium-bodied wine like a Malbec or Shiraz. Y peeler: http://www.oxo.com/p-479-pro-y-peeler.aspx
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9 S WEET P OTATO
9.1 Sweet Tater Tater Tots
Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13755 INGREDIENTS: 1 large Japanese sweet potato 2 Tbsp finely minced onion tsp kosher salt few grinds black pepper 1 Tbsp tapioca starch 1 tsp garlic powder 2 to 3 cups lard or tallow
INSTRUCTIONS: 1. 2. 3. 4. 5. 6. Bring 2 quarts water to a boil. Peel the sweet potato and cut into 2 pieces. Add the potato and cook for 5 minutes. Drain the potato and add to a large bowl of ice water for 5 minutes. Transfer to a colander and allow to drain for 10 minutes. Transfer half the potato to the bowl of a food processor and pulse until broken down into small, rough pieces (about eight 1-second pulses). 7. The mixture will be sticky; scrape into a large mixing bowl and repeat with the remaining potato. 8. Add to the first batch in the mixing bowl. 9. Gently stir the onion, salt, pepper, garlic powder and tapioca starch into the potato until well combined. 10. With lightly oiled hands, shape the mixture into 21 cylinders about 3/4 wide and 1 long. 11. Place on a lightly oiled baking sheet or dish until ready to fry. 12. In a medium-sized, heavy skillet heat the lard to 350 F. 13. Add half the tater tots to the hot fat and fry until golden brown and crisp, turning as needed. 14. Transfer to a paper towel-lined plate; repeat with the remaining tater tots. 15. Season immediately with salt and serve hot.
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NOTES: Nutrition (per serving): 208 calories, 17.1g total fat, 16.2mg cholesterol, 495mg sodium, 168.2mg potassium, 12.5g carbohydrates, 1.5g fiber, 2.1g sugar, <1g protein.
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INGREDIENTS: 3 strips bacon 2 large sweet potatoes 2 cups chicken broth 1 medium onion, diced 1 lb boneless, skinless chicken breast tsp cumin tsp dried oregano tsp chili powder salt and pepper, to taste 1 can tomatoes 1 can green chilies guacamole Variation: Add 2 eggs; remove chicken INSTRUCTIONS: 1. Peel and cut sweet potatoes into cubes. 2. Cut chicken breast into 1" cubes. 3. Place the sweet potatoes and chicken broth in a large saucepan and cook on medium heat until sweet potatoes are tender. 4. Remove from heat and drain, set aside. 5. In a large skillet over medium heat, cook bacon until desired doneness. 6. Remove bacon from skillet and place on paper towel-covered plate. 7. Add onion to skillet and saut until onions start to turn soft. 8. Add chicken breast, cumin, oregano, chili powder, salt and pepper and cook until juices from chicken run clear. 9. Add sweet potatoes to skillet along with crumbled bacon, and cook for additional 1-2 minutes. 10. Serve topped with tomatoes/salsa and guacamole. 11. Variation: a. To make this more like sweet potato hash, remove the chicken mixture from pan after cooking and set aside. Fry two eggs in the pan sunny side up and place atop your meal. NOTES: Canned tomatoes: I use Ro-Tel or use your favorite salsa. Guacamole: I use Wholly Guacamole. Makes 4 servings.
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10 G ROUND B EEF
10.1 Meat-Stuffed Head of Cabbage
Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/meat-stuffed-head-of-cabbage/ INGREDIENTS: 1 head of cabbage 1 lb ground beef tsp salt 2 tsp garlic powder 2 tsp cumin 1 tsp to 1 Tbsp chili powder 1 tsp dried cilantro 1/8 tsp pepper 2 Tbsp tomato paste INSTRUCTIONS: 1. Place cabbage head in a tall stock pot of boiling water to cover. 2. If you have a plastic mesh bag handy, put the cabbage in the bag and close it with a twist tie; it makes it easier to snag the cabbage with a meat fork and get it out of the water when it's done. 3. Boil the cabbage for 10 minutes. 4. Remove it from the stock pot and let it cool and drain in a bowl or colander. 5. While the cabbage is cooling, heat a heavy skillet over medium heat. 6. Cook the ground beef, salt, garlic powder, cumin, chili powder, cilantro, and pepper until the meat is no longer pink. 7. Turn off the heat and stir in the tomato paste, mixing thoroughly. 8. The tomato paste should bind all of the grease back into the meat.
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9. Place the head of cabbage on a large plate or platter. 10. Gently tease back the outer leaves like the petals on a flower until you get to the small, tangled inner leaves.
11. Use a thin knife to cut the inner core free from the outer leaves and set it aside for another use.
12. Scoop the meat into the hollow at the center of the outer leaves.
13. Carefully replace the leaves in their original positions, closing the head of cabbage back up around the meat filling. 14. To serve the stuffed head of cabbage, cut wedges from it with a sharp knife.
NOTES: Serves 4.
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It's a bit messy, but you can eat the wedges like a big soft taco. Take the outer leaf off of the taco before eating it, placing it on the plate to catch the meat that fell out. When done with the main part, roll up the outer leaf with the dropped filling and eat that.
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11 A LMONDS
11.1 Apple Bacon Upside-Down Cake
Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=12180 INGREDIENTS: 2 small tart apples, peeled & sliced 4 oz thick-cut bacon, diced cup coconut sugar 2 large eggs cup light olive oil cup coconut sugar 1 Tbsp vanilla extract 1 Tbsp freshly squeezed lemon juice 2 cups almond flour tsp kosher or sea salt tsp baking soda INSTRUCTIONS: 1. Preheat the oven to 350F. 2. Cook the bacon in a 10 cast iron skillet over medium-low heat until crisp and all of the fat is rendered. 3. Take the skillet off of the heat; remove the bacon with a slotted spoon to paper towels and set aside. 4. Drain all of the bacon fat except 2 tablespoons and reserve for another use. 5. Sprinkle cup coconut sugar evenly over the bottom of the skillet, then scatter the bacon over the sugar. 6. Arrange the apple slices on top of the sugar and bacon. 7. In a large mixing bowl, whisk together the eggs, olive oil, 1/2 cup coconut sugar, vanilla extract, and lemon juice until well combined. 8. In a separate mixing bowl, stir together the almond flour, salt and baking soda. 9. Stir the dry ingredients into the wet ingredients in 2 or 3 additions, stirring and scraping down the sides and bottom of the bowl each time, until the batter is smooth it will still be grainy because of the almond flour, but make sure there are no lumps. 10. Spread the batter gently and evenly over the apples and bacon in the skillet. 11. Bake the cake for 25 to 35 minutes, or until golden brown and a toothpick inserted in the center of the cake comes out clean. 12. Place the skillet on a wire rack and cool for 10 minutes. Run a thin, flexible spatula around the edges of the cake, and then invert a serving dish on top of the skillet.
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13. Carefully, using pot holders and/or oven mitts, flip the skillet over on top of the serving dish and carefully lift away from the cake. 14. Use the spatula to place any bacon or apple slices that may have stuck to the bottom of the skillet back onto the cake. 15. Allow to cool completely before serving. NOTES: Serves 8. Tart apples: such as Granny Smith or Macintosh. Nutrition (per serving): 387 calories, 27.9g total fat, 56.1mg cholesterol, 332.3mg sodium, 277.8mg potassium, 23.2g carbohydrates, 3.8g fiber, 18.8g sugar, 3.3g protein
NOTES: Chicken: this recipe can be made with chicken breasts, thighs or legs.
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INSTRUCTIONS: 1. Sandwich: a. Heat oven to 375F (190C). b. Mix dry ingredients together. c. Beat eggs. d. Combine wet ingredients with dry. e. Let batter set for 5 minutes. f. Pour into baking dish/pan. g. Bake for 25-30 minutes or until cooked through (use a toothpick to test). h. Let cool. i. Slice bread and slather on almond butter. j. Blend up some raspberries to make "jam". k. Add to bread slice. l. Put bread together to make a sandwich. 2. Almond milk shake: a. Blend ingredients together. b. Pour into glass; drink. NOTES: LSA: this is a mix of linseed 50% (aka flax), sunflower seeds 33% and almond meal 17%. I work at a school and see kids munching on their sandwiches every day. Some days I just want a sandwich (a meatless one)!
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2. When completely melted, add the cocoa powder and the optional coconut nectar till you reach the desired taste. 3. Meanwhile, line up your molds. (I used silicone muffin cups, but you could also use a silicone ice cube tray for example or muffin papers. At least use something that makes it easy to remove the chocolate later.) 4. In each muffin cup, pour a small amount and let it cool in the fridge. 5. Once it is solid, scoop about a teaspoon of almond butter and then pour the remaining liquid over it until fully covered. 6. Store in the fridge or freezer. NOTES: Makes about 12 cups.
INGREDIENTS: 1 banana, sliced 1 oz unsweetened raisins 1 oz blanched, slivered almonds 1 oz high-quality chocolate chips or chunks (optional) INSTRUCTIONS: 1. Combine all ingredients in a bowl. NOTES: This recipe was named by a friend of mine for its allegedly addictive qualities.
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12 P ORK
12.1 Rolled Pork Belly
Submitted by: headbean INGREDIENTS: pork belly salt and pepper thyme INSTRUCTIONS: 1. 2. 3. 4. Score the pork skin with a very sharp knife. Very generously salt the skin. Get the salt into all the grooves. Leave overnight uncovered in the fridge (you're trying to get the skin to dry out really well). 5. The next day heat oven to 400F (220C). 6. Pat skin dry. 7. Put in oven for 15-20 minutes until the skin blisters and gets hard (there may be smoke...open your windows). 8. Turn down oven to 300F (150C) and leave for 2 hours. 9. For the last 15 minutes crank the oven back up to 400F (220C) and roast for another 15 minutes or so. 10. Let the pork rest for 10 minutes, carve and eat.
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NOTES: The marinade for the pork in this recipe results in a very tender companion to your Greek salad.
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NOTES: Serves 8. Protein substitutions: 4 lb pork shoulder (cubed), or 4 lb chicken (cut into pieces). Nutrition (per serving): 341 calories, 12.9g total fat, 167.8mg cholesterol, 1160.7mg sodium, 950.4mg potassium, 9.7g carbohydrates, <1g fiber, <1g sugar, 49.3g protein
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If you haven't given up beer in your Paleo diet this goes great with a good Porter like Sierra Nevada, Fuller's London Porter or Geary's London Porter.
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13 G ARLIC
Closely related to the onion, chive, shallot, and leek, common garlic usage dates back over 6000 years, native to China. The garlic's bulb is the most commonly eaten, but the flowers and the leaves, although much less pungent, are also edible. The flavor and strength of garlic ranges significantly according to how it is prepared. Garlic also has a 'home remedy' history dating thousands of years back. Galen, a prominent Roman physician, declared garlic as the 'cure-all' remedy. It is claimed that garlic helps prevent heart disease and cancer. Countries where garlic is consumed in higher amounts, for traditional reasons, have been found to have a lower prevalence of cancer (although correlation may not imply causation). A Czech study found garlic supplementation reduced accumulation of cholesterol on the vascular walls of animals. Garlic has also been used as an antiseptic during the World Wars to prevent gangrene.
13.1 Kimchi
Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13794 INGREDIENTS: 1 large Chinese or Napa cabbage 1 gallon of water cup kosher salt 1 small head of garlic, peeled & finely minced 1 2-inch piece of fresh ginger, peeled & minced cup fish sauce (no sugar added) cup chili paste 1 bunch green onions, sliced, including green parts 1 medium daikon radish, peeled and grated 1 large carrot, peeled and grated INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. 9. Slice the cabbage lengthwise in half; cut away the tough stem parts. Chop roughly. Dissolve the salt in the water in a large stock pot; place the cabbage in the water. Place a plate on top, weighted if necessary, to keep the cabbage submerged. Place on the counter for at least 2 hours, or up to 24. Mix the remaining ingredients in a very large metal or glass mixing bowl. Drain the cabbage; rinse, and squeeze it dry. Add the cabbage to the bowl with the rest of the ingredients and mix well. Pack the kimchi into two 2-quart, clean glass jars and cover tightly.
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10. Allow the jars to stand for one to two days in a cool place, around room temperature, out of the sun. 11. Check the kimchi each day for 1 to 2 days. 12. When the fermentation process has begun, the kimchi will bubble slightly, and should be refrigerated. If not, let it stand another day. NOTES: Servings: 32 Yields 4 quarts. I do not recommend allowing it to sit on the counter for more than three days - refrigerate the jars; they will still ferment. Once refrigerated, the kimchi is ready to serve. It will keep for many weeks, and continue to ferment and become sourer. If, at any point, it begins to smell bad, throw it away immediately without tasting. Nutrition (per serving): 14 calories, <1 calories from fat, <1g total fat, 0mg cholesterol, 423.7mg sodium, 114.7mg potassium, 3g carbohydrates, 1.1g fiber, 1.5g sugar, <1g protein.
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11. Remove the soft, roasted garlic cloves from the papery skins. 12. Transfer the cauliflower, garlic, and melted lard to the jar of a blender or food processor. 13. Add the salt. 14. Process until the fauxtatoes are a mixture of creamy, fully blended cauliflower with a few chunks mixed in. 15. Serve hot, garnished with minced chives. NOTES: Roasting garlic: ideally, you'll be doing this along with something else being roasted, since that's a lot of gas or electricity to use for one little garlic head. The cooking temperature is not set in stone; roasted garlic is pretty forgiving. This can be a bit of a pain in a blender; keep at it, but don't overdo it-- it's not very appealing when completely homogenized. Makes 2 generous side servings.
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NOTES: Garlic: yes, use the whole thing! You will not regret it -- unless, of course, you're making dinner for a date night. I've read a lot about using cauliflower in otherwise unexpected ways, including as a substitute for mashed potatoes, but had yet to try it. And since nothing complements mashed potatoes better than a lot of garlic, I decided to add garlic to the generic mashed cauliflower recipe.
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14 B ROCCOLI
Broccoli, a plant that comes from the cabbage family, was first introduced into the United States by Italian immigrants but didn't become widely known until the 1920's. Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. Overcooking broccoli (when the broccoli has a mushy, limp consistency) can dramatically eliminate these nutrients from the vegetable.
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13. Remove the meat and vegetables with a slotted spoon. 14. Raise the heat to high and boil the sauce until reduced by two-thirds. 15. Serve the dish drizzled with the reduced sauce and topped with toasted almonds. NOTES: Serves 2, as a complete meal.
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15. Cover the blender and pulse the blender a few times to let the water settle down with the mixture. 16. While still covered and holding your hand over the cover, blend on high. 17. Leaving the mixture in the blender, sample a taste for flavor. 18. Add additional salt/desired spices to taste. 19. Cover and blend again until pureed not too thick; not too thin. 20. To serve: a. Put a few almonds at the bottom-center of a soup bowl and offset-stack 2 slices of goat cheese on top of the walnuts. b. Grind freshly cracked pepper over the goat cheese. c. Slowly pour the broccoli soup into the bowl to the side of the garnish in the center of the bowl being careful not to pour it OVER the cheese-stack garnish. Do not overfill the stacked cheese garnish should not be submerged. d. Finish by drizzling a ring of a little bit of olive oil around the goat cheese (on the soup part). NOTES: Broccoli selection: choose a dark green broccoli head where the florets are all nice and tightly closed up. Goat cheese: use a nice ash-rolled version.
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15 O NION
Common onions are normally available in three colors: yellow, red, and white. Yellow onions are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked and give French onion soup its tangy sweet flavor. The red onion is a good choice for fresh uses or in grilling and char-broiling. White onions are the traditional onion used in classic Mexican cuisine. They have a golden color and sweet flavor when sauted. In ancient Greece, athletes ate large quantities of onion because it was believed to lighten the balance of blood. Roman gladiators were rubbed down with onion to firm up their muscles. In the Middle Ages, onions were such an important food that people would pay their rent with onions, and even give them as gifts. Doctors were known to prescribe onions to facilitate bowel movements and erections, and also to relieve headaches, coughs, snakebite and hair loss.
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NOTES: Makes 4 servings. Nutrition (per serving): 244 calories, 18.6g total fat, 64.9mg cholesterol, 332.4mg sodium, 82.9mg potassium, 17g carbohydrates, 1.2g fiber, 1.2g sugar, 2.1g protein
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5. Roast at 500F for 30 minutes. 6. Reduce the heat to 250F. 7. Pour the broth into the skillet or Dutch oven and bake for an additional three hours, basting occasionally.
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8. Take the dish out of the oven and let it rest for 10-15 minutes. 9. Remove the meat to a platter and slice it thinly. 10. Use a spatula to scrape the cooked onions and burned bits from the bottom of the skillet, incorporating them into the juices left in the skillet to make a sauce. 11. Serve the slices of meat topped with the cooked onions and sauce. NOTES: Serves 4.
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16 A SPARAGUS
By around 20,000 BP, asparagus was being eaten near Aswan in Egypt. It has been used as a vegetable and medicine, owing to its delicate flavor, diuretic properties, and more. It is pictured as an offering on an Egyptian frieze dating to 3000 BC. Still in ancient times, it was known in Syria and in Spain. Greeks and Romans ate it fresh when in season and dried the vegetable for use in winter; Romans would even freeze it high in the Alps, for the Feast of Epicurius. Emperor Augustus reserved the Asparagus Fleet for hauling the vegetable, and coined the expression "faster than cooking asparagus" for quick action. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The amino acid asparagine gets its name from asparagus, as the asparagus plant is rich in this compound.
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17 H ONEY
Honey bees transform nectar into honey by a process of regurgitation, and store it as a primary food source in wax honeycombs inside the beehive. Beekeeping practices encourage overproduction of honey so the excess can be taken from the colony. The health benefits of honey like all foods depend on the quality of the honey. But in this case, the situation is even more extreme, because the pollen that collects on the bees' legs as they move from plant to plant is only as healthful and as diverse as those plants. In addition, the processing of honey often removes many of the phytonutrients found in raw honey as it exists in the hive. Raw honey, for example, contains small amounts of the same resins found in propolis. Propolis, sometimes called "bee glue," is actually a complex mixture of resins and other substances that honeybees use to seal the hive and make it safe from bacteria and other microorganisms.
NOTES: Many people tend to like the sweetness of honey combined with the saltiness of ham.
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NOTES: Yields a tea that is rich and slightly salty with a creamy buttery flavor. Salted Yak Butter Tea is a local staple to an area of China with a large Tibetan population. Its great for keeping warm in the winter, fills you up and helps keep chapped lips moisturized.
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18.2 Ghee
Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13370 INGREDIENTS: 2 pounds unsalted butter INSTRUCTIONS: 1. Melt the butter in a large, heavy, non-reactive saucepan over medium-high heat and continue heating until foam begins to appear on the surface. 2. You can skim the foam off, but it is not necessary. 3. Lower the heat slightly, and simmer the butter for 45 to 50 minutes, or until all of the milk solids sink to the bottom of the pan and become brown, and the butterfat turns golden and has a slightly nutty fragrance. 4. Line a mesh strainer with a triple-layer of cheesecloth, or an unbleached coffee filter, and strain the butterfat into a clean, 1-quart glass jar, taking care to keep the milk solids out of the ghee. 5. Cool completely and cap tightly; the ghee will keep for many weeks if refrigerated. NOTES: Yield: 1 quart.
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3. Heat the lard in a heavy skillet over medium heat until a drop of water hisses and sputters in the fat (careful!). 4. Place the avocado slices in the skillet in a single layer-- do not crowd. 5. Fry until golden brown on the bottom, flip with a fork and fry the other side until golden. 6. Remove promptly to a layer of paper towels to drain, and pat dry with more towels. 7. Whisk the horseradish and Paleo mayonnaise together. 8. Serve the avocado fries promptly, sprinkled with salt and pepper, and with the horseradish mayo on the side. NOTES: Serves one.
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19 L ETTUCE /S PINACH
Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach. Depending on the variety, lettuce is a good source of vitamin A and potassium, with higher concentrations of vitamin A found in darker green lettuces. It also provides some dietary fiber (concentrated in the spine and ribs), carbohydrates, protein and a small amount of fat. With the exception of the iceberg type, lettuce also provides some vitamin C, calcium, iron and copper, with vitamins and minerals largely found in the leaf.
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Servings: 6. Nutrition (per serving): 184 calories, 15.6g total fat, 113.3mg cholesterol, 446.3mg sodium, 282.4mg potassium, 7.8g carbohydrates, 1g fiber, <1g sugar, 4.7g protein
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lime, juiced 1 Tbsp cilantro, finely chopped 2 medium ripe avocados salt and pepper, to taste INSTRUCTIONS: 1. Preheat oven to 350 F. 2. Line a rimmed baking sheet with foil and brush with the olive oil. 3. Pat the haddock filets dry; rub each side with salt and the Mrs. Dash Fiesta Lime seasoning blend. 4. Place the filets on the oiled baking sheet and bake for 20 minutes, or until the fish flakes easily with a fork. 5. While the fish is baking, assemble the Uglimole. 6. Combine the tomato, Ugli Fruit, onion, jalapeno and lime juice in a medium mixing bowl. 7. Halve the avocados; remove the seeds and scoop out the flesh with a spoon. 8. Add the avocado to the mixture in the bowl, mashing with a fork, until well-blended; stir in the cilantro. 9. Taste, season as needed with salt and pepper and cover the surface with plastic wrap until ready to use. 10. Place each haddock filet on a plate, and top with 1/5 of the Uglimole. 11. Serve immediately. NOTES: Servings: 5. Nutrition (per serving): 293 calories, 16.8g total fat, 73.5mg cholesterol, 297.5mg sodium, 805.4mg potassium, 13g carbohydrates, 6.1g fiber, 4.2g sugar, 24.3g protein
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21 A PPENDIX W INNERS !
Here are the winner's of each ingredient: Coconut Milk: headbean Eggs: OUSoonerChase, just_to_unsubscribe, SATC Avocado: JansSushiBar, SATC, carbonbased Salmon: headbean Tomato: JansSushi Chicken: SATC, JansSushi, carbonbased Curry: Paleogirl Shrimp: JansSushiBar Sweet Potato: PaleoGirl, SATC Ground Beef: SATC Almonds: PaleoGirl Pork: zak_on_reddit Garlic: Headbean, JansSushi Broccoli: Paleogirl, JansSushi Onion: SATC Asparagus: JansSushi Honey: SATC Lard/Fat: Headbean Lettuce/Spinach: JansSushiBar, SATC Whitefish: headbean, JansSushi That means that the winners for this challenge are: 1st Place: JansSushiBar 2nd Place: SATC 3rd Place: Headbean 4th Place: Paleogirl Prizes: Gil Butler, creator of the independent cooking show ' Primal Chef has donated a free download of his show, which runs along the same premise as the 'Iron Chef', but with strictly Paleo/Primal foods involved. His first episode features Robb Wolf, author of 'The Paleo Solution'. Thanks again Gil! Patty over at Chowstalker, a Paleo recipe sharing site and the portal to some of the best paleo, primal and gluten-free foodies on the web has donated a free Chowstalker T-Shirt or Gym Bag to the winner of the challenge! Facebook page here! I will also donate an e-book copy of either 'The Paleo Diet' by Loren Cordain, 'The Paleo Solution' by Robb Wolf and Loren Cordain, or 'The Primal Blueprint' by Mark Sisson and Jennifer Meier.
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Alex, over at PaleoPax, a Paleo snack store and monthly subscription box, has donated either a free month subscription ($20 value) or a $20 voucher to the store, winner's choice!
Thank You! ...to our sponsors ...to all who have contributed, participated and to Yubda for organizing this event! Source Threads: Paleo Iron Chef Challenge: Introduction Day 1: Coconut Milk Day 2: Eggs Day 3: Avocado Day 4: Salmon Day 5: Tomato Day 6: Chicken Day 7: Curry Day 8: Shrimp Day 9: Sweet Potato Day 10: Ground Beef Day 11: Almonds Day 12: Pork Day 13: Garlic Day 14: Broccoli Day 15: Onion Day 16: Asparagus Day 17: Honey Day 18: Lard/Butter/Fat Day 19: Lettuce/Spinach Final Day 20: Halibut/Haddock/Tilapia WINNERS!
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