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P ALEO I RON C HEF C OOKBOOK

Recipes from Reddit Challenge

April/May 2012

Paleo Iron Chef Recipes

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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Paleo Iron Chef Recipes

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

9.3 9.4 9.5 9.6 9.7

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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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Paleo Iron Chef Recipes

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.

1.1 Thai Style Prawn Curry


Submitted by: headbean INGREDIENTS: 2 Red chilies (or more if you like it hot) 2 Cloves of garlic 6 Kaffir lime leaves Some coriander/cilantro 1 green bell pepper 1 tsp tomato paste 1 Tbsp fish sauce 2 Tbsp soy sauce (I use Kikkoman gluten free) 1 tsp sesame oil a bit of ginger (or substitute Galangal) 150g sugar snap peas 300 g (approx) prawns 400ml coconut milk/cream INSTRUCTIONS: 1. Throw everything except for the peas, prawns and coconut milk in a blender to make the paste. 2. You can de-shell and remove head off your prawns, but I like them on. 3. Toss the prawns in a pan with some oil for 2 minutes. 4. Put a tablespoon or so of the paste in with the prawns. 5. Take them off the heat (you can put them under the grill for 10 mins if you want a bit of charring action and you haven't taken off the shells).

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Paleo Iron Chef Recipes

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.

1.2 Wasabi-Coconut Panna Cotta with Tuna and Mango


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13696 INGREDIENTS: 1 can (15 oz) full-fat coconut milk 1 tablespoon wasabi powder pinch kosher or sea salt 1 packet unflavored gelatin 1/4 cup cold water 1 medium mango, peeled and sliced 1 sheet nori 8 ounces sashimi-grade tuna 1/2 tablespoon fish roe INSTRUCTIONS: 1. Pour the cold water into a small bowl and sprinkle in the gelatin. Set aside. 2. Heat the coconut milk and salt in a small saucepan over medium-low heat until simmering; whisk in the wasabi powder. 3. Stir about 1/3 of the hot coconut milk into the gelatin and continue stirring until the gelatin is completely dissolved. 4. Whisk the coconut milk/gelatin mixture back into the coconut milk in the saucepan, then pour into a lightly oiled 8 x 8 glass baking dish and refrigerate for at least 4 hours, preferably overnight. 5. Using a thin, sharp knife, slice the tuna lengthwise into thirds. 6. Cut each slice into 1 1/2" squares, until there are 14 squares in all. Set aside. 7. Lay the sheet of nori on a flat surface, shiny side down. 8. Using a sharp knife, cut out fourteen 1 1/2" squares. 9. Lay each square on top of a square of tuna. Set aside. 10. Peel the mango and remove the pit; slice thinly and cut into fourteen 1 1/2" squares.
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Paleo Iron Chef Recipes

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.

1.3 Spicy Coconut Chicken Stew


Submitted by: barramo INGREDIENTS: coconut milk chicken ginger spinach garlic onion chili peppers (i.e. habaeros) paleo cooking oil INSTRUCTIONS: 1. 2. 3. 4. 5. Chop up the chicken into pieces (2-3 inches). Chop up the onions, ginger and garlic then saut them in a pan with oil. Before they brown, add the chicken to the pan and cook them together for a few minutes. Add a half cup of water. Once it gets back up to simmering add the spinach and the can of coconut milk then stew for 30 minutes. 6. Stir it occasionally so it doesn't bubble too much. 7. Chop up and add the chili; continue cooking for another five minutes and then serve. NOTES: . This is pretty much just Filipino Ginataang Manok. It's quick and easy.

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Paleo Iron Chef Recipes

1.4 Chocolate-Coconut Paleo Pudding Cups


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/paleo-dessert-recipe-chocolatecoconut-pudding-cups/ INGREDIENTS: 1 can coconut milk 3 eggs 2 Tbsp honey (or 2 Tbsp pure maple syrup or 1 tsp stevia powder) 1 tsp vanilla extract (optional) 1/4 cup high-quality chocolate, grated or in small chunks berries or chocolate curls for garnish INSTRUCTIONS: 1. Place an inch or two of water in a large pan or the bottom of a double boiler and bring it to a boil. 2. In the top of the double boiler, or in a heat-proof bowl large enough to sit on top of the pan of water, combine the coconut milk, the sweetener of your choice, and the vanilla extract, if using. 3. Whisk until smooth. 4. Break the eggs into a separate bowl and whisk until smooth and lemon-colored. 5. Allow the coconut milk mixture to heat over the boiling water for a few minutes until hot. 6. Ladle some of the hot coconut mixture from the bowl or double boiler and drizzle it slowly into the bowl of eggs, whisking the eggs continuously. 7. Repeat two more times. (This tempers the eggs, preventing them from congealing immediately when introduced to the hot coconut milk.) 8. Slowly pour the tempered egg mixture into the hot coconut milk mixture over the boiling water, whisking continuously. 9. Continue to whisk the pudding mixture until it thickens to the consistency of pancake batter, which may take between two and five minutes. 10. Once the pudding has thickened, pour roughly half of it into a bowl and set it aside to cool. 11. Return the remainder to the double boiler or the top of the pan of boiling water. 12. Add the chocolate to the pudding on the stove top and whisk until melted and smooth. 13. Remove the chocolate pudding mixture from the heat. 14. Divide the chocolate pudding between four wine glasses, champagne flutes, or other clear serving containers. 15. Pour the plain coconut pudding on top of the chocolate layer, dividing it evenly between the four glasses. 16. Chill the pudding glasses in the refrigerator for at least a couple of hours, until set. 17. Garnish with berries or chocolate curls, and serve cold.

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Paleo Iron Chef Recipes

NOTES: Serves four, and by four, I mean me when Im having a bad chocolate craving.

1.5 Peruvian Hot Wings


Submitted by: carbonbased INGREDIENTS: can coconut milk 3 or 4 Tbsp panca pepper paste 1 Tbsp turmeric 1 tsp onion powder 1 tsp garlic powder to 1 tsp cinnamon INSTRUCTIONS: 1. Separate wings, discard tips. 2. Create paste in bowl with all ingredients, add wings. 3. If cooking same day, sit cold wings out in room temp to marinate for 2hrs. If wings are room temp to start of cooking later, put in a bag in the fridge. 4. Bake at 350; broil for the last 5 minutes. NOTES: Plated sauces shown are sriracha and Greek yogurt with tarragon. Top with lime when serving.

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1.6 Coconut Milk Soup Keng Phet Kai


Submitted by: ReferenceEntity INGREDIENTS: About 1.5 cans coconut milk lb chicken chopped handful mushrooms handful potato, cubed handful green beans handful eggplant (optional) 3 stalks lemongrass 10 slices galangal, cut thick. (Dont eat) 10 kaffir lime leaves. (Dont eat) 1 handful onion, sliced 1 tsp chili powder (sweet, if possible) 3 Tbsp fish sauce. (most contain sugar) 3 Tbsp oyster sauce (reduce if using sweet potato) salt to taste 2 Tbsp coconut oil 1 to 2 cups water 1 to 2 tsp chili paste For Garnish: 3 Tbsp fresh lime Basil leaves (optional) Extra coconut milk (optional) INSTRUCTIONS: 1. Stir fry the onions, lemongrass, galangal, and kaffir lime leaves in 2 Tbsp coconut oil until golden brown. 2. Add chicken, stir on high heat, and add about can coconut milk and the chili paste. 3. Cook for a couple minutes. Then add the rest of the stuff and cook for at least 10 minutes. NOTES: I got this recipe at a cooking class in Luang Prabang, Laos. The amounts for the ingredients are approximate; sadly the materials they provided to take home were mostly inaccurate and I have been trying to reconstruct the recipe for the last several years. This version is pretty good though. It is pretty easy to make as long as you have a wok, but getting the galangal and kaffir lime leaves is a real problem try an Asian or Thai-

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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.

1.7 Spaghetti Alla Carbonara


Submitted by: MTLDAD Blog: http://paleoparents.com/featured/spaghetti-squash-alla-carbonara/ INGREDIENTS: 1 medium spaghetti squash 12 oz nitrate-free bacon 1 Tbsp arrowroot powder cup full-fat coconut milk 6 eggs 1 Tbsp Italian seasoning (or herbs de provence) 1 tsp dried parsley 1 tsp salt tsp garlic powder 1 heaping Tbsp lard (or butter) INSTRUCTIONS: 1. Cut the spaghetti squash in half, scoop out the seeds, place open side down on a plate and microwave for 10 minutes (alternatively, bake for 40 minutes at 350 degrees). 2. While the squash is cooking, fry up the strips of bacon (whole) in a pan over medium heat. Use one you can also scramble eggs in, we like a cast iron skillet. 3. When the bacon is finished cooking and crispy, remove from the pan and set-aside bacon. 4. Over medium heat, whisk in the arrowroot powder to the bacon grease and let cook for a few minutes.

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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!

1.8 Paleo Vanilla Coconut Ice Cream


Submitted by: SATC INGREDIENTS: For Base: 1 can full-fat coconut milk 2 eggs 4 Tbsp vanilla extract For Garnish: lime zest Berry coulis INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Set up a double boiler and pour coconut milk into your double boiler bowl. Add vanilla and heat until hot, but don't let it come to a boil. Whisk eggs in separate bowl. Add one ladleful of the coconut milk and whisk vigorously. Add two or three more ladlefuls and whisk. Put egg mixture into double boiler bowl. Whisk for a couple minutes to form thick custard -- again, don't let it boil. Once the mixture has thickened, put the bowl into the fridge.

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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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1.10 Tilapia with Coconut Cilantro Chimicurri


Submitted by: SavoringSarah INGREDIENTS: two 6-oz filets Tilapia (or any other white fish) 1 tsp sesame oil salt and pepper to taste paprika to taste 1/3 cup coconut milk 1 Tbsp curry powder 2 garlic cloves cup cilantro, loosely packed, stems removed 1 Tbsp Sambal Oelek (more if you like it spicy) 1-2 Tbsp water (optional, for sauce thickness) INSTRUCTIONS: 1. Preheat broiler. 2. Drizzle sesame oil over fish & season with salt, pepper and paprika. 3. Place about 8 inches under broiler, and cook until fish is firm and flakes easily (about 6-8 minutes). 4. Meanwhile, prepare chimichurri: in a small food processor, or blender (I used my magic bullet), combine coconut milk, curry powder, cilantro, garlic, and sambal. Blend until cilantro is broken down. Thin with water if necessary. I used the thick coconut cream at the top of my can, so I needed about 1 Tbsp water to thin it to my desired consistency. 5. Plate fish and top with chimichurri. NOTES: Makes 2 servings. Serve with simple cauliflower rice and sauted bok choy.

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1.11 Paleo Fish Packages


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/02/paleo-fish-packages.html INGREDIENTS: 200 ml coconut milk 1 onion 2 cloves garlic 1 chili pepper 1 inch fresh ginger 2 tsp turmeric 2 tsp sambal coconut oil 2 pangasius fillets, diced INSTRUCTIONS: 1. 2. 3. 4. 5. Puree the onion, garlic, chili pepper, turmeric, ginger & sambal in a food processor. Heat the coconut oil in a wok and heat the mixture for about 3 mins. Put in a bowl and add the fish. Mix thoroughly. Meanwhile, bring water to a boil. Cut 2 squares of baking paper (about 15x15 inches) and scoop the mixture evenly on the 2 sheets. 6. Poor some coconut milk over it and fold it closed. 7. Put the 2 "packages" in a steamer and cook for about 10-15 mins on high, with the lid closed. NOTES: Pangasius is a type of catfish, sometimes also called, basa, bra or swai. It has a nice, firm texture. Serve on cauliflower rice, or with steamed veggies.

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1.12 Rau Cau Dua


Submitted by: Schwerathlet Blog: http://schwerathlet.tumblr.com/post/21200084692/raucaudua INGREDIENTS: 400 ml coconut milk 600 ml water 20 g agar-agar powder some raspberries INSTRUCTIONS: 1. Cook water with agar-agar powder for about 2 minutes. 2. Stir in the coconut milk and let everything cool down for a few hours. 3. Serve with raspberries. NOTES: The blog is in a foreign language possibly German?

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.

1.14 Banana Coconut Pudding


Submitted by: Eat_Yr_Vegetables Blog: http://becauseyoukale.wordpress.com/2012/04/18/banana-coconut-whatever/ INGREDIENTS: 4-5 bananas, cut 1 can of coconut milk 1 tsp cinnamon 2 tsp cocoa powder 1 Tbsp Sun Nut Butter INSTRUCTIONS: 1. 2. 3. 4. Blend coconut milk, cinnamon, and cocoa powder until mixed. Add cut up bananas and puree. Once mixed, add the Sun Nut Butter and puree. Use room temp or throw it in the freezer until chilled.

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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1.15 Choconut Milk


Submitted by: xrox122 Video: http://www.youtube.com/watch?v=mabr01bVYnk&feature=channel&list=UL INGREDIENTS: 3 cans organic coconut milk 1 banana 3 Tbsp organic coconut oil 3 Tbsp organic vanilla extract 4 heaping Tbsp organic 100% cocoa INSTRUCTIONS: 1. Blend all ingredients in food processor until smooth. 2. Serve. NOTES: Makes 8 cups.

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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.

2.1 Crustless Quiche with Bacon and Vegetables


Submitted by: carbonbased INGREDIENTS: 6 eggs green bell pepper onion handful baby bells lb bacon, cooked then chopped shredded cheese 3 Tbsp sour cream or crme fraiche garlic to taste salt and pepper to taste chili to taste tarragon to taste basil to taste INSTRUCTIONS: 1. Set 10" non-stick omelet pan to low/med-low heat. 2. Mix everything but cheese in bowl. 3. Pour into omelet pan. 4. Put cheese on top and cover. 5. Spin to coat the edges and cover. 6. Again, spin to coat the edges and cover. 7. Wait then spin to coat the edges. 8. Wait then run a chopstick down the middle to check firmness. 9. Wait and spin to coat the edges again; cover. 10. Run spatula around the edges to loosen.

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11. Serve. NOTES: Cheese: pepper-jack, parmesan or Romano work well.

2.2 Garlic and Parsley Deviled Eggs


Submitted by: SATC INGREDIENTS: 6 eggs 3 Tbsp homemade Paleo mayo 2 tsp Dijon mustard 1/4 tsp Worcestershire 1/2 tsp fresh lime juice 2 Tbsp fresh parsley, chopped 1 Tbsp olive oil 1 tsp capers, minced 1 clove of garlic, minced sea salt and pepper, to taste

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.

2.5 Lamb Scotch Eggs


Submitted by: barramo INGREDIENTS: 4 eggs ground lamb (approx 250g) almond meal ghee or any paleo cooking fat garlic paprika thyme INSTRUCTIONS: 1. Fill a pot with cold water and hard boil three of the eggs. While the eggs are cooking, chop up and crush a few cloves of garlic with a few pinches of thyme and mix them thoroughly into the lamb mince. Stir a teaspoon of paprika into a bowl with the almond meal, about one and half stacked tablespoons per egg is enough. Crack the last egg into a bowl and beat it together. 2. When the eggs are done, take them out and shell them. Gently wrap a handful of mince around each egg, pinching it together so it's smooth. Dip each of them into the bowl of beaten egg and then roll them in the almond meal mix until they're covered and there are no especially damp spots. 3. Melt some ghee into a pan, enough to shallow fry three eggs. Gently place each egg into the pan one at a time and roll them on a medium heat every minute or two until all the sides are golden brown. The trick is getting the mince cooked before the almond meal is burned on the outside. When the lamb is cooking the fat inside will leak out the bottom side of the eggs making one or two cracks. That's the sign they're almost done. 4. When they're cooked through, take them out of the pan and onto a plate with some fresh greens or salad. NOTES: Sheep eat more grass than pigs and lamb is a nice gamey meat with more flavor than sausage mince that doesn't need to be heavily spiced.

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2.6 Poached Duck Eggs


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/poached-duck-eggs-breakfast-ofchampions/ INGREDIENTS: 2 duck eggs cup vinegar salt and pepper to taste fresh herbs for garnish (optional) INSTRUCTIONS: 1. Fill a large (6-quart or more) pot two-thirds full with water. Add the vinegar and bring to a rolling boil over high heat. Turn the heat off, but dont remove the pot from the burner. 2. Crack the eggs into a small, heatproof bowl, being careful not to break the yolks. As soon as the bubbles stop rising in the hot water/vinegar mixture and the liquid is completely still, lower the bowl of eggs very slowly into the hot water, allowing the liquid to gradually flow into the bowl and cover the eggs. When the eggs are completely underwater, slide them gently out of the bowl to rest on the bottom of the pot. 3. Set a timer for 4 1/2 minutes. When the timer goes off, fish the eggs out of the pan with a slotted spoon. (A fork can be useful for loosening the eggs from the bottom of the pot if they stick.) Let the eggs drain through the slots in the spoon for several seconds, and serve on a warmed plate with salt, pepper, and fresh herbs if desired. 4. Ideally, the yolk of the poached egg will stay intact if you cut the white away from the yolks edge with a fork, and will be thick, but still liquid when the yolk is pierced. NOTES: Serves two as a side dish. A note about chicken eggs: Obviously, duck eggs are relatively hard to find. Chicken eggs are also excellent when poached, though I personally prefer the texture of duck eggs in general. Since chicken eggs are usually smaller than duck eggs, try poaching them for 4 minutes instead of 4 minutes, and adjust the time as needed to reach the perfect doneness for your size of egg.

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2.7 Backwards Omelet


Submitted by: Eat_Yr_Vegetables Blog: http://becauseyoukale.wordpress.com/2012/04/17/white-trash-supper/ INGREDIENTS: eggs onion bacon INSTRUCTIONS: 1. Fry up 1 piece of bacon per cup until almost crispy and transfer to inside of the onion cup (youll probably have to arrange them in the bacon greased pan). 2. Drop in an egg and put a lid on the whole thing. 3. Check occasionally. 4. When the white solidifies, cut up some onion and bacon and throw it on top. 5. Lid it, and take out when yolk is covered in opaque whiteness. NOTES: If you cant wait, flip the cup when its almost done to get the last bit of white cooked. Quick, easy, and so cute!

2.8 Mini Egg Pizzas


Submitted by: MTLDAD Blog: http://paleoparents.com/2011/mini-egg-pizzas/ INGREDIENTS: 1 Tbsp lard or olive oil 1 small red onion, diced 1 Tbsp tomato paste 2 cups tomatoes, diced (or 14 oz. can, strained) 1 cup pepperoni, diced 10 eggs 1 tsp salt 1 tsp dried oregano 1 tsp dried basil tsp black pepper 1 C black olives, chopped (optional)

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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.

2.9 Smoked Eel Eggs Florentine


Submitted by: headbean INGREDIENTS: eggs spinach, fresh or frozen smoked eel hollandaise sauce some vinegar for poaching INSTRUCTIONS: 1. 2. 3. 4. 5. Add eggs to simmering water (with a splash of vinegar). In the 3 minutes the eggs are cooking, microwave the spinach. Plate eel, spinach and add eggs on top. Smother in hollandaise. Serve.

NOTES:

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Use frozen spinach in emergency or for convenience. Quick and easy breakfast (or dinner).

2.10 Baked Eggs in Bacon Cups


Submitted by: OUSoonerChase INGREDIENTS: Base: bacon eggs Variation 1: mushrooms spinach butter Variation 2: fresh cracked pepper sea salt Variation 3: avocado red onion shredded cheddar (optional) INSTRUCTIONS: 1. Cook bacon for ~15 seconds to release some excess oil. Put in muffin tray and form a cup. 2. Variation 1: mushroom and spinach in scrambled egg a. Saut mushroom and spinach in the bacon grease and some butter till almost done. b. Scramble eggs in a bowl and pour about one egg into the bacon cup. c. Add half of the mushroom and spinach into the cup. d. Bake in oven at ~325 for 10-15 minutes. e. Once cooked, top with the remaining mushroom and spinach. 3. Variation 2: egg baked with fresh cracked pepper and sea salt a. Crack an egg into the bacon cup. b. Bake in oven at ~325 for 10-15 minutes. c. Season to taste. 4. Variation 3: egg scrambled with avocado and sauted red onion a. Pour remaining scrambled egg into bacon cup and add shredded cheddar.
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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.

2.11 Kale Soup with Poached Eggs


Submitted by: Schwerathlet Blog: http://schwerathlet.tumblr.com/post/21319245023/gruenkohl INGREDIENTS: beef onions salt and pepper green kale eggs INSTRUCTIONS: 1. 2. 3. 4. Cook the beef in some water with salt and pepper. Add some cut onions and the kale. Let everything cook at low temperature for a few hours. Add eggs with a scoop and let them cook until they look like they are still liquid inside.

NOTES: Additional photos in the blog.

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2.12 Plantain 'n Eggs


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/01/plantain-n-eggs.html INGREDIENTS: 8 eggs, beaten 2 green or black plantains 1 cup of fresh chopped parsley 1 red bell pepper, chopped onion, chopped salt & pepper to taste coconut oil INSTRUCTIONS: 1. Peel the plantains and dice them. 2. Saut the plantains in the coconut oil until they are brown and crispy, add the onion, bell peppers & parsley towards the end. 3. Put this mix, salt, pepper & eggs into a round oven dish (for example). 4. Mix it thoroughly. 5. Place the dish in a pre-heated oven (350F or 180C) and let it bake for about 20-30 mins. NOTES: The result is like a frittata.

2.13 Hard-Cooked Eggs (alternative to hard boiling eggs)


Submitted by: zenon INGREDIENTS: eggs water salt INSTRUCTIONS: 1. Heat a pot of water to just above 85C/185F. 2. Use a meat thermometer to monitor the temperature. 3. Carefully lower the eggs into the pot with a spoon.

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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.

2.14 Stuffed Deviled Eggs


Submitted by: herrokitty1979 Blog: http://t1dandglutenfree.com/stuffed-deviled-eggs INGREDIENTS: 12 hard boiled eggs cup of mayonnaise 2 Tbsp of Dijon mustard 2 tsp of pickle juice salt and pepper paprika (for garnish) INSTRUCTIONS: 1. Cut the bottom off of the egg about of the way down. Determine the bottom of the eggs as the end with the yolk in it. 2. Remove the yolk from the egg without breaking the white; set the whites aside (both tops and bottoms). 3. Combine all yolks in a mixing bowl and give them a good mash with a fork. 4. Add the mayo, mustard and pickle juice to the mixture and mix until smooth. 5. Put the mixture in a Ziploc bag and cut one of the tips from the bag, as a cheap alternative to a piping bag. 6. Fill the hollow egg white with the yolk mixture and top off with the white you chopped off earlier. 7. Garnish the tops of the eggs with a dusting of paprika.

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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.

2.15 Paleo-Friendly Mayonnaise


Submitted by: paleogirl INGREDIENTS: 2 eggs 1 Tbsp lemon juice tsp ground mustard cup Paleo-compliant oil (olive oil, walnut oil, flax oil, high-oleic sunflower oil) INSTRUCTIONS: 1. Crack the eggs into the jar of a blender. (The recipe works best if the eggs are at room temperature.) 2. Add the lemon juice and ground mustard and process on high for several seconds. 3. With the blender still running continuously, remove the access lid and drizzle a thin stream of oil VERY SLOWLY into the egg mixture. It should take a full minute or two to add all of the oil. 4. Whizz the mayonnaise mixture until thick and smooth, but don't expect it to be the consistency of commercial mayonnaise-- it will be pourable, though it will thicken a bit further when chilled. 5. Store in the refrigerator for up to seven days. NOTES: Makes about 1 cup. Mayonnaise contains raw eggs. This is a good time to find a trustworthy source of fresh, local eggs, which are generally safer than factory eggs. Regardless of the source, however, there is a risk of bacterial contamination in any recipe using raw eggs.

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2.16 Better Than Miracle Whip


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=12286 INGREDIENTS: 3 large egg yolks, at room temperature 2 Tbsp white wine vinegar 2 Tbsp raw honey 1 tsp salt 1 Tbsp Dijon mustard 1 cups light olive oil INSTRUCTIONS:

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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2.17 Garlic Mayo Sauce


Submitted by: headbean INGREDIENTS: 2 eggs tsp salt tsp mustard 1 Tbsp lemon juice cup olive oil 1 Tbsp garlic, finely chopped INSTRUCTIONS: 1. Add 2 eggs, about half a teaspoon salt and mustard and a tablespoon of lemon juice in a blender (on low) and blend till eggs are smooth. 2. Add in about half a cup of olive oil slowly as the blender is going. 3. Mixture will thicken. 4. Add more lemon juice as needed. 5. Mix in about a tablespoon of finely chopped garlic.

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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.

NOTES: Allow enough time to freeze to achieve desired consistency.

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3.2 Zesty Gazpacho with Avocado Crme


Submitted by: SATC INGREDIENTS: Gazpacho: 4 large tomatoes medium red onion 1 cup cucumber 1 cup sweet bell pepper 1 cup fresh cilantro 2 garlic cloves 2 Tbsp cumin splash of balsamic vinegar sea salt and pepper, to taste Avocado Crme: 2 ripe avocados cup fresh cilantro cup full-fat canned coconut milk lime, juiced Garnish: fresh cilantro, minced grape tomatoes INSTRUCTIONS: 1. In a blender or food processor, add all the gazpacho ingredients and blend to desired texture. 2. Remove the gazpacho from the blender and place in the fridge to chill. 3. Blend avocado crme ingredients in blender or food processor to desired texture. 4. Serve the gazpacho in a bowl with a spoonful of the avocado crme. 5. Garnish with minced cilantro and grape tomatoes. NOTES: A zesty gazpacho soup with a definite kick, calmed by the avocado crme.

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3.3 Avocado and Scallop Ceviche


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13714 INGREDIENTS: 3/4 pound sea scallops, finely chopped cup fresh lime juice tablespoon brined green peppercorns, finely chopped 1 teaspoon sea salt cup cilantro, chopped 1 large avocado medium tomato, diced INSTRUCTIONS: 1. Combine the chopped scallops, lime juice, peppercorns and sea salt in a large bowl, stirring well. 2. Cover with plastic wrap and refrigerate for at least 4 hours. 3. If the scallops have not become completely opaque after 4 hours, continue marinating until they do, checking after another hour. 4. Once the scallops have finished marinating, slice the avocado in half, lengthwise, discarding the seed. 5. Scoop the out the flesh, and dice it. 6. Discard the skin. 7. Drain the liquid from the scallops and stir in the diced avocado and chopped cilantro until well mixed, mashing the avocado slightly as you go. 8. Divide the ceviche between four plates, top with the diced tomato, and serve. NOTES: Makes 4 servings. Nutrition (per serving): 146 calories, 7.2g total fat, 20.4mg cholesterol, 681.8mg sodium, 494.6mg potassium, 10.6g carbohydrates, 3.6g fiber, 1.1g sugar, 11.6g protein.

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3.4 Avocado Chocolate Chip Cookies


Submitted by: slohcinbeards INGREDIENTS: 110g mashed avocado 95g mashed banana 200g coconut milk 1 cup coconut flour 80g dark chocolate chips 1 Tbsp lemon juice 1 tsp baking soda tsp baking powder pinch of sea salt INSTRUCTIONS: 1. 2. 3. 4. Preheat to 350 degrees F. Combine all ingredients. Drop spoonfuls onto an ungreased cookie sheet, lined with parchment paper. Bake for ~20 minutes.

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.

3.5 Tuna Salad in Avocado Cups


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/tuna-salad-in-avocado-cups/ INGREDIENTS: 6 oz. canned or vacuum-packed tuna cup Paleo-friendly mayonnaise (see 2.15 mayo recipe) 3 avocados fresh dill for garnish (optional)

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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.

3.6 Chilled Cream of Avocado Soup with Dungeness Crab


Submitted by: just_to_unsubscribe Blog: http://nomnompaleo.com/post/13727361375/chilled-cream-of-avocado-soup-withdungeness-crab INGREDIENTS: 1 medium Dungeness crab 2 large avocados, peeled, pitted & roughly diced 1 cups coconut cream or coconut milk kosher salt teaspoon ancho chili powder cup water juice from 1 lime freshly-ground black pepper INSTRUCTIONS: 1. 2. 3. 4. Cook Dungeness crab in boiling salted water. Break out your cooked Dungeness crab, and get all the meat out. Refrigerate the crab meat until chilled. Throw the avocado chunks in a blender, along with 1 cup of the coconut cream, a generous pinch of salt, and a dash of Ancho chili powder. 5. Pure until you get a thick avocado slurpee. 6. Transfer to a bowl, add the water and the remaining coconut cream, and stir until smooth. 7. Press some plastic wrap on the surface of the liquid, seal tightly, and chill in the fridge for an hour (to keep from browning).

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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.

3.7 Chocolate Avo-Mousse


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/01/chocolate-avo-mousse.html INGREDIENTS: 2 avocados cup of cocoa powder 3 Tbsp coconut nectar, to taste INSTRUCTIONS: 1. 2. 3. 4. Combine ingredients in a bowl. Mix thoroughly, using a hand mixer, since you can mix it straight in the bowl. Refrigerate for about an hour before you eat (if you like it a bit cold). Keep in the fridge in an airtight container for about 1 days.

NOTES: Coconut nectar: substitute with stevia. Serve with crushed walnuts, almonds, etc., for an extra crunch.

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3.8 Ice cream with 100% Cacao Ganache


Submitted by: headbean INGREDIENTS: 3 avocados cup cream or coconut cream stevia, to taste (optional) Chocolate Ganache (optional): 40g cacao 50ml cream INSTRUCTIONS: 1. Throw the avocados in the blender and blend until smooth. 2. Separately, whip the cream to soft peaks. If using coconut cream, use the top half of the can (skip the watery stuff). 3. Fold the avocados into the cream. Add stevia or sweetener, to taste (optional). 4. You can eat it now as a mousse, or pop it in the freezer for 30 mins. After that, give it a mix and put it back in for another 30 mins. If you leave it in the freezer for a long period it will get rock hard. Don't worry though, just leave it out to soften. Or, if impatient like me, put it in the microwave for a bit. 5. Optional chocolate ganache: Melt the chocolate. (I don't bother with double broiler or ban marie things. Just put it on some heat and melt it.) 6. Add cream and mix until shiny. 7. Add it on top of the ice cream before it gets too cool... or it will solidify. (I actually like it a bit more on the solid side). Use stevia to sweeten, if desired. (I find the ice cream really cuts out the bitterness of the chocolate.) NOTES: Cacao: I use SCHOC 100% cacao, but the Lindt Excellence 85% chocolate or higher is fine too.

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3.9 Avocado and Banana Fruit Dip


Submitted by: barramo INGREDIENTS: 1 avocado 1 frozen banana, sliced a lemon, squeezed assorted sliced fruit INSTRUCTIONS: 1. 2. 3. 4. Scoop avocado and sliced frozen banana into a blender. Add juice from half a squeezed lemon to it. Blend until moderately smooth. Add to a bowl alongside your favorite sliced fruit.

NOTES: The lemon juice gives the dip a bit of tang and keeps it from browning.

3.10 Sweet and Spicy Tuna Salad Stuffed Avocado


Submitted by: herrokitty1979 Blog: http://t1dandglutenfree.com/sweet-and-spicy-tuna-salad-stuffed-avocado INGREDIENTS: 1 medium avocado 1 pouch of Starkist Sweet and Spicy tuna 1 celery stalk 2 Tbsp onion, diced 1 Tbsp pickled jalapeno pepper, diced cup mayonnaise INSTRUCTIONS: 1. 2. 3. 4. Combine all of the ingredients, except for the avocado. Slice avocado in half lengthwise and remove the pit. Slice avocado, still leaving it in its shell Top the avocado with tuna salad and serve.

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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.

4.2 Salmon Yakitori with Fried Salmon Skin


Submitted by: carbonbased INGREDIENTS: salmon fillets 2 Tbsp coconut oil 1Tbsp Rufina Filipino fish sauce 1-2 Tbsp tamari (organic, gluten free) salt red onion wedges skewers INSTRUCTIONS: 1. 2. 3. 4. 5. 6. Skin salmon fillets. Cube fillets. Scale skins with knife. Cut skins into strips from dark to light, about 2/3 wide. Add oil, fish sauce, tamari, and salt into pan on low heat. Fry skins like bacon.

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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

4.3 Salmon with Grapefruit-Pink Peppercorn Glaze


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13464 INGREDIENTS: 16 oz salmon (in four-4 oz steaks) salt to taste freshly ground black pepper, to taste 1 Tbsp ghee or clarified butter 1 Tbsp grapefruit, juiced pinch salt 1 Tbsp honey 1 Tbsp pink peppercorns, crushed 1 Tbsp butter INSTRUCTIONS: 1. Heat the grapefruit juice in a medium saucepan over high heat until boiling. 2. Reduce the heat slightly and add the salt, honey and peppercorns. 3. Continue cooking, stirring frequently, until the mixture has reduced by half and becomes slightly syrupy. 4. Stir in the butter until melted; remove from the heat and set aside. 5. Sprinkle the salmon steaks with the salt and pepper. 6. Heat a large, heavy skillet over high heat until almost smoking.

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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

4.4 Creole Salmon


Submitted by: SATC INGREDIENTS: 2 salmon filets (with skin) A few Tbsp olive oil 1 Tbsp paprika 1 Tbsp cayenne 1 Tbsp thyme 1 Tbsp oregano 1 Tbsp sea salt 1 Tbsp pepper INSTRUCTIONS: 1. Mix the spices together and spread out on a plate. 2. Rub the flesh side of the salmon with a little olive oil and press the salmon (flesh side down) onto the spices. 3. Heat 2-3 Tbsp of oil in a pan over medium heat. Once it is hot, turn off the burner. 4. Place the salmon -- flesh side down -- in the pan so that each filet makes full contact with the pan. 5. Turn the heat back on to medium and cook for 4 minutes. 6. Turn the heat down to medium-low and flip the salmon. 7. The spiced, flesh side should be crispy. 8. Cook on medium-low for another 3-5 minutes until skin is crispy. Enjoy! NOTES:

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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

INGREDIENTS: 1 whole salmon lemon salt pepper

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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4.6 Paleo Salmon Patties with Horseradish Mayo


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/paleo-salmon-patties-withhorseradish-mayo/ INGREDIENTS: 1 can wild-caught Alaskan salmon onion, finely diced 2 eggs 1 Tbsp coconut oil OR animal fat 1 Tbsp prepared horseradish (recipe below) cup Paleo-friendly mayonnaise (see 2.15 recipe) fresh herbs for garnish (optional) Prepared Horseradish: fresh horseradish root vinegar INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. Make horseradish ahead of time or prepare in step 10, below. Preheat a griddle or heavy skillet over medium heat. Combine salmon, onion, and eggs in a bowl. Stir with a fork until thoroughly mixed. Divide into six equal portions. Grease the skillet or griddle with the coconut oil or animal fat. Pick up one portion of the salmon mixture and form it into a ball (it won't hold its shape very well-- don't worry about it). 8. Drop the ball onto the hot griddle or skillet and press it flat with the back of a spatula. 9. Repeat with the remaining five portions. 10. Cook until the bottoms turn golden brown and flip, continuing to cook until both sides are golden. 11. While patties are cooking, prepare horseradish: a. Peel a length of fresh horseradish and cut it into one-inch chunks. b. Place the chunks into the jar of a blender and process on high until grated finely. c. Drizzle a couple of tablespoons of vinegar into the blender and whizz it around for a few more seconds. d. If necessary, add more vinegar until the mixture is uniformly moist. e. Store in a jar in the refrigerator until ready to use. 12. Remove the patties to a warm platter. 13. Mix the prepared horseradish with the Paleo-friendly mayonnaise in a cup or small bowl. 14. Serve the salmon patties drizzled with horseradish mayo and garnished with fresh herbs.

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NOTES: Serves 2. Open a window when preparing horseradish to clear the pungent air.

4.7 Salmon Frittata


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/04/salmon-frittata.html INGREDIENTS: 8 eggs 2 Tbsp olive oil 3 tomatoes, chopped 1 leek, chopped 2 cans of red wild salmon 1 cup of spinach, frozen cup frozen peas cup coconut milk INSTRUCTIONS: 1. 2. 3. 4. 5. 6. In a wok pan, fry the leek until brown; add the salmon until the mix becomes drier. Add the tomatoes and heat for another 2 mins. until soft. Then add the spinach and peas, put the lid on and simmer for about 2-3 mins. In a separate bowl, whisk the eggs & coconut milk together. Scoop the veggie mixture into a greased baking dish, and then pour over the egg mixture. In a pre-heated oven, bake for 25 mins. at 320F (160C).

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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4.8 Cashew and Macadamia Crusted Salmon


Submitted by: barramo INGREDIENTS: salmon 1 small handful of macadamia nuts 1 small handful of cashews cumin coconut oil sweet potato broccoli INSTRUCTIONS: 1. Roughly crush the cashews and macadamia nuts (you could use a food processor for this step). 2. Combine the crushed nuts with a pinch of cumin and firmly coat the salmon on one side with the mix. 3. Heat a pan with some coconut oil and while it's melting, boil/microwave/bake the sweet potato and the broccoli. 4. Fry the salmon in the pan for 2-3 minutes on each side or until it begins to brown. 5. When the sweet potato is done remove it from the skin, mash it lightly and add it to a dish with the salmon and broccoli.

4.9 Raw Honey Glazed Salmon


Submitted by: just_to_unsubscribe INGREDIENTS: wild salmon filet raw honey coconut oil carrots plum (or fig) bacon

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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.

4.10 Salmon en Papillote


Submitted by: Eat_Yr_Vegetables Blog: http://becauseyoukale.wordpress.com/2012/04/22/fancy-whole-food-tv-dinner/ INGREDIENTS: salmon fillet cherry tomatoes, handful 1 sweet potato, cut into small cubes onion, chopped thick asparagus, thick spears cut slightly short salt, pepper 1 lemon, ( squeezed, cut into rounds) olive oil parchment paper, about 2 ft twine or toothpicks (optional)

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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.

5.1 Creamy Tomato Scallops and Shrimp


Submitted by: SATC INGREDIENTS: 1 lb mixed shrimp and scallops cup coconut milk cup tomato sauce (made from blended tomatoes) 1 cup tomatoes, diced 1 Tbsp olive oil 1 cup red onion, chopped 3 cloves garlic, minced Oregano, salt and pepper, to taste INSTRUCTIONS: 1. 2. 3. 4. 5. Preheat your oven to 475F. In a medium skillet on med-high, saut the onions in the oil. Cook for 5-7 minutes, until the onion becomes slightly transparent. Add the minced garlic to the mix and cook on med-low. Saut for just a few minutes and then add the coconut milk and tomato sauce, followed by the oregano. 6. Season to taste with salt and pepper. 7. Mix well and cook for about 2 to 3 minutes. 8. Place the shrimp and scallops on the bottom of a 13x9 baking dish. 9. Pour the coconut milk and tomato mixture on top and ensure that the shrimp and scallops are well-covered. 10. Place the diced tomatoes over the mix and bake, uncovered, for 15-20 minutes. NOTES: The macronutrients on the meal are pretty close to or at 60/40.

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5.2 Seafood Ceviche


Submitted by: carbonbased INGREDIENTS: Sauce: 5 limes tsp sea salt 1 tsp organic, gluten-free Tamari 2/3 cloves grated garlic 2/3 tsp grated ginger tsp cracked black pepper 1 tsp Aji Rocoto paste Salad: lbs seafood mix (octopus, squid, shrimp, mussels) 4 tsp cilantro 2 medium tomatoes medium red onion, sliced ~3mm thick cucumber, sliced ~3mm thick INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. Bring water to boil in pot. Put seafood into rolling boil for 30 seconds. Drain and place in large mixing bowl. Add everything else to mixing bowl. Let it sit for an hour. Place in freezer until cooler than hand. Serve.

NOTES: This is an alteration of Nobu's Octopus Ceviche.

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5.3 Shrimp Salsa Salad with Guacamole


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/shrimp-salsa-salad-withguacamole/ INGREDIENTS: 1 lb. raw shrimp 1 Tbsp coconut oil 2 medium tomatoes onion (divided) 2 avocados 2 Tbsp olive oil 3 Tbsp lime juice (divided) tsp dried cilantro (divided) tsp salt (divided) 1/8 tsp pepper tsp garlic powder desired spiciness (optional) INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. 9. Preheat a heavy skillet over medium-high heat. Peel and devein the shrimp, if necessary. Melt the coconut oil in the hot skillet and dump in the shrimp. Stir fry until the shrimp just turn pink, and remove them promptly to a large bowl. Add the olive oil, 2 Tbsp lime juice, 1/4 tsp dried cilantro, 1/8 tsp salt, and the pepper. Mix thoroughly and set aside. Dice the tomatoes and finely chop 1/4 onion. Add the tomato and onion to the shrimp bowl and mix everything together. While the salsa marinates for fifteen or twenty minutes to let the flavors meld, make the guacamole. 10. Split the avocados, remove the pits, and scoop the flesh out of the skin. 11. Put the avocado flesh in a separate bowl and add the remaining 1 Tbsp. of lime juice, 1/4 tsp. cilantro, 1/8 tsp. salt, and the garlic powder. 12. Finely chop the remaining 1/4 onion and add it to the avocado mixture. 13. Use a fork or a potato masher to mash the mixture into a rough paste. 14. Serve the shrimp salsa in a bowl with a big dollop of guacamole on one side. NOTES: Serves two as an entree or four as a side dish.

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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.

5.4 Paleo "Pasta"


Submitted by: just_to_unsubscribe INGREDIENTS: 1 lb grass-fed ground beef 4 zucchinis 4 tomatoes of your choice 2 heirloom tomatoes sweet onion 1 head of broccoli lb mushrooms 1 avocado coconut oil olive oil seasonings of your choice INSTRUCTIONS: 1. 2. 3. 4. 5. Cut up the onions, broccoli, and mushrooms and saut them in coconut oil or olive oil. Add the ground beef and cooked it all up. While this is cooking, slice the zucchini with a peeler and mix some salt into a bowl. Then put it in the microwave for two mins. Chop up the normal tomatoes and, when the meat is almost done, toss it in with everything else that is cooking. 6. Then put it all together and top with avocado and heirloom tomato and some olive oil and enjoy! NOTES: This is a very versatile recipe, so use your favorite veggies.

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5.5 Savory Tomato Sorbet


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13727 INGREDIENTS: 4 large ripe tomatoes, cored cup tomato juice cup water teaspoon olive oil juice of 1 lime 2 tsp Tabasco sauce cayenne pepper, to taste tsp sea salt cup olive oil 1 small onion, diced 2 large ripe avocados sea salt, to taste INSTRUCTIONS: 1. Blend the tomatoes, tomato juice, water, 1/2 teaspoon olive oil, lime juice, hot sauce and cayenne in a blender or food processor until smooth. 2. Push through a food mill; discard solids. 3. Stir in 1/4 teaspoon salt, and freeze in an ice cream maker according to the manufacturers directions. 4. Spoon into a container with a lid, and place in the freezer until ready to use. 5. Heat the remaining 1/4 cup of olive oil in a small skillet or saut pan over medium-low heat. 6. Cook the onion until tender and translucent, stirring frequently, about 10 minutes. 7. Remove from heat and cool to room temperature. 8. Place in a blender and puree until smooth; strain through a fine-mesh sieve and discard the solids. Set aside. 9. Slice the avocados thinly and divide among 10 small plates, fanning out the slices to form a flat surface. 10. Sprinkle the avocado with lime juice and sea salt. 11. Place 1 scoop sorbet on top of the avocado slices on each plate and drizzle with a teaspoon of the onion oil. 12. Garnish with cilantro and serve immediately. NOTES: Servings: 10

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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.

6.1 Roast Chicken and Stock


Submitted by: headbean INGREDIENTS: Roast: whole chicken butter salt pepper herbs (thyme or rosemary) garlic Stock: chicken carcass celery carrot leeks INSTRUCTIONS: 1. Roast: a. b. c. d. e. f. g.

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.

6.2 Crunchy Coconut Chicken Nuggets


Submitted by: SATC INGREDIENTS: 2 lb. ground chicken 2 egg yolks 2 tsp onion powder tsp garlic powder cup + 1 cup almond flour 1 cup unsweetened shredded coconut cup coconut oil salt and pepper, to taste INSTRUCTIONS: 1. Preheat oven to 375F. 2. In a bowl, combine 1/4 c. almond flour, 1/2 cup coconut and salt & pepper. 3. In a separate bowl, combine the ground chicken, 1/2 c. almond flour, onion powder, garlic powder, egg yolk, and salt and pepper. Mix well. 4. In a medium saucepan, melt coconut oil on medium heat. 5. Take about 2 tbsp. of the chicken mixture and shape into a nugget and then coat with the coconut and almond mixture. 6. Repeat with the remaining chicken. 7. In small batches, place nuggets into heated coconut oil and cook on each side for 3-4 minutes. 8. Transfer to a parchment-lined cookie sheet and place in the oven for 4-5 minutes to allow the chicken to cook through. 9. Allow nuggets to cool and serve with your favorite sauce. Enjoy! NOTES:

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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.

6.3 Tandoori Chicken


Submitted by: carbonbased INGREDIENTS: 1 lbs chicken thighs and legs 1 tsp cayenne 1 tsp garlic 1 tsp cumin 1 tsp paprika 1 tsp cinnamon 1 tsp garam masala 1 tsp pepper 1 tsp turmeric 1 tsp brown cardamom 1 tsp salt 3 Tbsp butter 2/3 cups yogurt 3 lemons juiced INSTRUCTIONS: 1. Mix all dry spices. 2. Smell and taste on wet finger. If one thing stands out over everything else, add more of everything but that. 3. Mix yogurt, lemon juice and pre-melted butter into dry spices. 4. Let sit for 10 minutes. 5. Tear skin off of chicken, cut slits into it. 6. Toss chicken in mixture. 7. Put it all in a bag and put it in the fridge for an hour or two. 8. Put in tray. 9. Cover with sauce. 10. Bake for approximately 30 minutes at 365F. NOTES: Measurements for all spices are approximate; adjust according to your taste preference.

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6.4 Mango and Herbed Goat Cheese Chicken


Submitted by: just_to_unsubscribe INGREDIENTS: 2 chicken breasts 1 mango, cut up a small log of herbed goat cheese 1 tsp coconut oil 1 tsp raw honey (optional) INSTRUCTIONS: 1. 2. 3. 4. Cook up both chicken breasts. Heat up a separate pan and put in the coconut oil and raw honey. Once they are liquid, put in a cut up mango. Keep moving around the mango and mashing it up until it is a darker color and nice and soft. 5. Once everything is done, plate one chicken breast and put on some goat cheese. 6. Put the other chicken breast on top to melt the cheese and cover it all with the mango. NOTES: I use my foreman grill to cook up the chicken, making it quick and easy. This is a super simple recipe that I have used for years and I decided to add goat cheese for the first time, so that is definitely optional.

6.5 Paleo Chicken Parmigiana


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/04/paleo-chicken-parmigiana.html

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.

7.2 Curried Sweet Potato Fries with Strawberry-Goat Cheese Dip


Submitted by: Eat_Yr_Vegetables Blog: http://becauseyoukale.com/2012/04/23/420-fries/ INGREDIENTS: 2 sweet potatoes, cut into fry shapes curry powder salt 3 oz creamy goat cheese 5 strawberries, cut into small pieces INSTRUCTIONS: 1. Cover sweet potatoes in olive oil or bacon grease, sprinkle with curry and salt, flip, repeat. 2. Bake at 350 for 15 minutes or until soft. 3. Cut up 5 strawberries and mash. 4. Heat over stove with just enough water to cover the bottom of the pan. 5. Simmer on low until mushy. 6. Add goat cheese and stir until creamy. 7. Crisp up fries by turning on the broiler for 2-3 minutes. 8. Flip once. 9. Grab a fork and enjoy the salty sweetness of healthy snacking! NOTES: Curry powder: I use a curry turmeric paprika cumin blend.

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7.3 Goan Vindaloo Curry


Submitted by: headbean INGREDIENTS: 2 lb pork shoulder, cubed 12 dry Kashmiri chilies 2 large pods of garlic 1 tsp turmeric 2 tsp cumin seeds cup vinegar oil for cooking INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. 9. Salt pork generously to draw out the moisture. Let sit for at least half an hour, and then thoroughly pat dry. Leave it out to get to room temperature. Remove seeds from the Kashmiri chilies (if whole ones are being used). In a blender, blend together the chilies, garlic, turmeric and cumin seeds in a blender. Add a splash of vinegar (enough to make the spice mixture into a thick paste). Sear pork in a little oil until sealed. Add the spice paste and cook for 5 minutes on high. Add about a cup to a cup of vinegar to the pot. Turn down heat and simmer on low for half an hour.

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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7.4 Red Palm Shrimp Curry


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2011/12/red-palm-shrimp-curry.html INGREDIENTS: red palm oil 2 cloves of garlic 2 chili peppers 2 big carrots 1 red pepper 1 broccoli 4 celery sticks lb jumbo shrimp coconut milk 1 Tbsp curry powder cup cashews (optional) wokpan INSTRUCTIONS: 1. 2. 3. 4. Finely chop the garlic & chili. Heat the oil, and start with cooking the garlic, chili and shrimp. Chop up the carrots, celery, red pepper & broccoli and add into the wok. Then add the curry powder & coconut milk and let it simmer till the vegetables are tender. 5. Last, add the cashews right before serving.

7.5 Curried Shrimp with Spinach


Submitted by: SATC INGREDIENTS: 2 lb shrimp, peeled and deveined 2 Tbsp oil 1 onion, chopped 2 Tbsp yellow curry powder 4 Tbsp diced tomatoes 1 cup full-fat coconut milk 2 cups baby spinach, tightly packed salt and pepper, to taste

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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.

7.6 Curried Turkey Salad


Submitted by: herrokitty1979 Blog: http://t1dandglutenfree.com/curried-turkey-salad INGREDIENTS: 1 large turkey breast 1 cup of onions, chopped jar of pickled watermelon rinds 2 Tbsp of curry powder 1 cups of mayo INSTRUCTIONS: 1. 2. 3. 4. Remove the skin from the turkey breast and cut the turkey into cubes. Dice the pickled watermelon rinds. Combine all ingredients in a bowl and mix well. Keep refrigerated and enjoy for up to 1 week.

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.

7.7 Thai-Style Carrot Soup


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13737 INGREDIENTS: 1 small onion, diced 1 Tbsp ghee or clarified butter 2 Tbsp red curry paste 4 cups cooked sliced carrots 1 cup water 2 cups chicken stock 2 cups coconut milk 3 Tbsp fish sauce salt and pepper, to taste large seedless cucumber, diced INSTRUCTIONS: 1. Melt the ghee in a 2 1/2-quart enameled cast-iron Dutch oven, or comparably-sized stock pot, over medium heat. 2. Cook the onion until tender and translucent, about 5 minutes. 3. Add the curry paste and continue cooking until fragrant, about 1 minute more. 4. Scrape the onion/curry mixture into the bowl of a food processor. 5. Add the carrots and water; puree until smooth. 6. Set aside. 7. Return the carrot puree to the Dutch oven and add the chicken stock, coconut milk and fish sauce. 8. Continue cooking over medium-low heat, stirring occasionally, until the mixture is hot and smooth. 9. Season to taste with salt and pepper. 10. Divide the soup between six bowls and garnish with the diced cucumber. 11. Serve immediately. NOTES: Servings: 6 Nutrition (per serving): 247 calories, 19.7g total fat, 7.5mg cholesterol, 1287mg sodium, 512.3mg potassium, 15.4g carbohydrates, 4.2g fiber, 7.1g sugar, 5g protein

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7.8 Chu Chee Fish Curry


Submitted by: carbonbased INGREDIENTS: 2 basa filets 3 tilapia filets lb shrimp hard boiled quail eggs 1 cup bamboo shoots 3/4 can coconut milk 1 can maesri chu chee paste 1 cup Thai eggplant, quartered 1 Tbsp fish sauce 1 Tbsp coconut oil INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. Bake fish for 18 minutes at 325. Pan fry shrimp and eggplant in coconut oil in 12" skillet. Add paste and milk. Cut up fish, add to pan. Add fish sauce, bamboo shoots, eggs. Turn heat down to low for 5 minutes. Serve with spoon.

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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.

8.2 Orange-Chipotle Shrimp


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13749 INGREDIENTS: 2 pounds shrimp, peeled and deveined 1 large orange, zested and juiced 2 Tbsp chipotle pepper, minced with adobo sauce 1 Tbsp honey 1 Tbsp olive oil 3 Tbsp cilantro, chopped tsp kosher or sea salt 2 Tbsp ghee or clarified butter large green bell pepper, seeded and cut into thin strips large red bell pepper, seeded and cut into thin strips 1 small onion, thinly sliced INSTRUCTIONS: 1. Whisk the orange juice and zest, chipotle peppers, honey, olive oil, cilantro and salt in a large bowl. 2. Add the shrimp and toss, coating well. 3. Transfer the coated shrimp to a gallon zip lock bag and seal. 4. Marinate, refrigerated, for at least 30 minutes. 5. Melt the ghee in a large skillet or wok over high heat. 6. Stir fry the vegetables for 1 minute.
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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

8.3 Skewered Tiger and Banana Prawns


Submitted by: headbean INGREDIENTS: For Tiger Prawns: tiger prawns 8 dried red chilies 3 cloves 1 cinnamon pieces 3 pods of cardamom tsp of cumin seeds tsp of black pepper 8 cloves of garlic 1 piece of fresh ginger vinegar For Banana Prawns: banana prawns 1 Tbsp paprika garlic rosemary juice of half a lemon INSTRUCTIONS: 1. For Tiger Prawns: a. Combine red chilies, cloves, cinnamon, cardamom, cumin seeds, black pepper, garlic, and ginger. b. Add a bit of vinegar and grind to a thick paste. c. Smear the paste on the tiger prawns then grill or fry about 2 minutes on each side. 2. For banana prawns:

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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.

8.4 Ginger-Citrus Steamed Shellfish


Submitted by: paleogirl INGREDIENTS: 1 lb raw shrimp, shelled 1 lb fresh or frozen mussels, cleaned and debearded 1 Tbsp coconut oil 1 piece of ginger, peeled & sliced into matchsticks 3 cloves garlic, thinly sliced cup lemon, lime, and/or orange juice 2 cups fumet (fish stock) or chicken stock INSTRUCTIONS: 1. 2. 3. 4. 5. Heat the coconut oil over medium heat. Saut the ginger and garlic for 2-3 minutes until the garlic turns translucent. Add the citrus juice and fish or chicken stock and bring to a low boil. Add the mussels and shrimp. Allow the liquid to return to a boil, then lower the heat and simmer the seafood for five minutes. 6. Remove any mussels that do not open and discard them. 7. Serve the seafood hot, drizzled with the citrus-flavored stock. NOTES: Serves 2 A note about the fumet/chicken stock: If you don't keep stock on hand, make a simple shrimp stock by placing the shrimp shells in a saucepan with 2 1/2 cups cold water. Bring to a boil over medium heat and simmer for 15 minutes. Remove from heat and strain through a fine-meshed sieve. Use in place of the fumet or chicken stock.

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8.5 Tomato, Basil Shrimp Stir Fry with "paleo pasta"


Submitted by: zak_on_reddit INGREDIENTS: to 1 lb shrimp 1 can diced tomatoes 1 yellow onion 1-2 cloves garlic 2-3 tsp dried basil salt & pepper, to taste capers fresh parmesan cheese hot sauce, to taste (optional) olive oil or coconut oil Paleo Pasta: 1 zucchini 1 yellow squash 1 carrot INSTRUCTIONS: 1. Put oil in pan on medium heat. 2. Add onions & garlic. 3. Saut until onions start to soften. Be careful not to overcook them otherwise they'll be mushy. 4. Add tomatoes, basil, salt, pepper, hot sauce & shrimp to pan and simmer for about 5 minutes (shrimp cooks quickly). 5. Add capers to pan when shrimp are about halfway cooked 6. Once shrimp are cooked to desired taste, remove pan from heat. 7. Make Paleo pasta: a. Boil water in a pot. b. Use a y peeler to cut length-wise strips from the zucchini, squash & carrot. Try to cut them as thick as the peeler allows. c. Peel a few strips from one side then turn the veggie so the flat side is on the cutting board -- it's easier to cut with a flat side. d. Boil the strips for no more than a minute. They'll be thin enough that it doesn't take long to cook them. If you over cook them they'll get mushy. A quick boil will keep them firm enough that they twirl like pasta. 8. Serve shrimp & tomato stir fry on the "paleo pasta". 9. Add additional capers (to taste) 10. Add fresh ground parmesan.

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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

8.6 Creamy Shrimp


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/03/creamy-shrimp.html INGREDIENTS: lb shrimp onion, chopped 1 clove of garlic, chopped cayenne pepper, to taste coconut oil 1 cup of coconut cream 5 tomatoes, blanched & chopped 1 shot glass of cognac (optional) INSTRUCTIONS: 1. In coconut oil, saut the onions, garlic, pepper & shrimp until brown. 2. Add the tomatoes, coconut cream & cognac and let it simmer for about 20 mins. 3. Serve over shirataki noodles, and add some steamed veggies on the side. NOTES: Cognac: optional but highly recommended!

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8.7 Curried Shrimp with Spinach


Submitted by: SATC See recipe 7.5 in Curry section.

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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.

9.2 Creamy Sweet Potato and Sausage Soup


Submitted by: SATC INGREDIENTS: lb spicy pork sausage, casing removed 1 lbs (about 3-4 medium) sweet potatoes 2 large carrots 1 1/2 onions 2 celery stalks 2 cloves garlic 1 tsp curry powder 7 cups homemade chicken stock 1 Tbsp olive oil salt and pepper, to taste INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Crumble the sausage. Peel and roughly chop the sweet potatoes, carrots and onions. Roughly chop the celery stalks. Smash the garlic cloves. Heat a large skillet on medium-high to heat the oil. Add the sweet potatoes, sausage meat, carrots, celery, garlic, onions and curry powder. Combine well. Cook, stirring occasionally, for about 8 minutes, until the carrots and sweet potatoes start to brown slightly. 9. While the vegetables are cooking, pour the chicken stock in a pot and bring to a boil. 10. Add the cooked vegetables to the hot stock, bring back to a simmer and simmer for about 10 minutes, until the sweet potato cubes are cooked through. 11. Season to taste with salt and pepper, pour everything in a blender or food processor and process until smooth. Make sure to leave the cap off the lid of the blender so that the soup doesn't explode all over you when you're blending. NOTES: Garnish pictured: two onion rings (see recipe 15.1) or use whatever you'd like if anything at all! 80

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9.3 Three-Ingredient Sweet Potato Pancakes


Submitted by: paleogirl INGREDIENTS: 1 large sweet potato cup slivered blanched almonds 2 eggs fat or oil for frying Topping (optional): fresh fruit pure maple syrup or honey INSTRUCTIONS: 1. Microwave the sweet potato until completely cooked. (Time varies by microwave oven; mine takes about six minutes.) 2. Let it cool for a few minutes then peel it, removing the fibrous part next to the skin so that only the smooth flesh remains. 3. Dice the sweet potato and set aside. 4. Preheat a griddle or heavy skillet over medium heat. 5. Place the almonds and 1 egg in a blender. 6. Blend until smooth. 7. Add the other egg. 8. Process until blended. 9. Add the diced, cooked sweet potato. 10. Process until smooth and creamy. 11. Grease the griddle or skillet with fat or oil of your choice. 12. Pour the pancake batter onto the cooking surface, forming thick, three-inch diameter pancakes. 13. Cook until the bottom edges start to dry out and turn golden. 14. Flip with a thin spatula and cook the other side until golden brown as well. 15. For a special treat, drizzle with a tablespoon of pure maple syrup or honey; serve with fresh fruit NOTES: Fat or oil: bacon fat works well in this recipe! Makes 8 pancakes.

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9.4 Simple Twice Baked Sweet Potatoes


Submitted by: surefireway INGREDIENTS: 4 small sweet potatoes of similar size (about 3 pounds total), scrubbed 1 to 2 tsp olive oil/coconut oil cup full-fat sour cream 1 to 2 chipotle chilies in adobo, minced to a paste 2 Tbsp butter, softened 1 tsp kosher salt Garnish (optional): 1 lime, cut into quarters dollop of sour cream INSTRUCTIONS: 1. Heat the oven to 425F. 2. Put the potatoes on a foil-lined baking sheet, rub them with the oil, and arrange them so theyre spaced as far apart as possible. 3. Bake until a skewer or fork slips easily into the center of the potato, ~50 to 55 minutes. 4. Remove from oven and set on a rack to cool leaving the oven on. 5. When the potatoes are cool enough to handle, slice off about the top one-quarter or onethird (lengthwise) of each potato to expose the interior. 6. Peel off and discard the skin from this top section and put the potato flesh in a medium bowl. 7. Use a spoon to scoop out the rest of the flesh of each potato, leaving about of sweet potato attached to the skin to help retain its structure. 8. Put the potato flesh in the bowl. 9. Beat the sweet potato flesh, sour cream, chili paste, butter, and salt with an electric hand mixer on medium speed just until smooth. 10. Taste and, if you want more heat, mince more chipotle to a paste and add it. 11. Mound the mixture into the potato skins and set them in a baking pan. 12. Bake the stuffed potatoes at 425F until hot, ~20 to 25 minutes. 13. Serve with the lime wedges and more sour cream, if that's what you're into. NOTES: I actually use 2 chilies and a good hunk of adobo.

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9.5 Sweet Potato Brownies


Submitted by: carbonbased INGREDIENTS: 1 medium/large sweet potato 2 eggs, whisked 1 Tbsp coconut oil, melted 3-4 oz bakers dark chocolate 2 Tbsp coconut flour 4 Tbsp unsweetened cocoa powder tsp baking powder 1 tsp vanilla extract tsp cinnamon pinch of salt walnut pieces (optional) cup agave nectar or raw local honey (optional) INSTRUCTIONS: 1. Boil, bake or microwave the sweet potato until thoroughly cooked. 2. Once the sweet potato is soft and cooked through, peel off the skin and puree it in food processor until smooth no lumps. 3. Melt chocolate in microwave or double-boiler 4. Mix wet ingredients: chocolate, coconut oil, sweetener, vanilla, and whisked eggs (and agave or honey, if desired). 5. Add in dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon and salt. 6. Add walnuts, if desired. 7. Mix well so there are no lumps. 8. Pour into an 88 glass baking dish 9. Bake for 30-35 minutes. NOTES: Chocolate: I use regular chocolate and dark chocolate.

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9.6 Southwestern Sweet Potato Skillet


Submitted by: zolar16 Blog: http://3.bp.blogspot.com/-hCSoFxx7F1s/T5YIhPjcraI/AAAAAAAAAIo/upkwrsg87Q/s1600/IMG_0456.JPG

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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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9.7 Sweet Potato with a Cilantro-Lime Herb butter


Submitted by: T-888 INGREDIENTS: 3 large sweet potatoes 1 Tbsp duck fat (warmed) 1 Tbsp (or more) grass-fed butter 1 cup cilantro (chopped, with stems) juice of 1 lime salt to taste INSTRUCTIONS: 1. Preheat oven to 425. 2. As oven is preheating, melt duck fat in an oven proof bowl and remove. 3. While duck fat is melting, peel and chop sweet potatoes into roughly 1" cubes (uniform size means uniform cooking!). 4. Toss potatoes and melted duck fat together in a bowl until well coated. 5. Place on baking sheet (do not crowd the sheet!) and bake for 25-30 minutes 6. Checking half-way through to make sure potatoes aren't burning or cooking unevenly and flip. 7. Chop the cilantro, set aside. 8. Roll the lime on the counter top a few times this helps to soften the inside and yields more juice. 9. Cut lime in half and set aside. 10. At a few minutes before potatoes are done, place the butter in an oven-proof bowl to melt. 11. Remove butter and let stand for a minute or two. 12. Add some of the chopped cilantro, let stand for a few moments. 13. Take a pair of tongs and squeeze half of the lime into the melted herb butter and mix with a fork. 14. When potatoes are done to your liking, place them in a large bowl and pour the butter/cilantro/lime juice mixture over the spuds to coat. 15. Mix well, salt to taste, then add the rest of the chopped cilantro 16. Optional: add more lime juice, to taste, to the end result.

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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.

10.2 Ground Beef and Tongue Lettuce Tacos


Submitted by: carbonbased INGREDIENTS: 1 lb ground sirloin 1 beef tongue 1 poblano pepper 1 can chipotle peppers in adobo sauce 1 onion 1 block queso fresco or farmer cheese 1 Tbsp coconut oil 4 cloves garlic 2 bay leaves tsp cumin tsp oregano tsp onion powder tsp garlic powder tsp salt tsp pepper tsp chili powder INSTRUCTIONS: 1. Wash tongue. 2. Put tongue, minced garlic, bay leaves, half of roughly chopped onion into slow cooker on low. 3. Cook 6-8hrs. 4. Skin tongue. 5. Shred with 2 forks. 6. Throw away everything from slow cooker. 7. Put coconut oil in pan on med low. 8. Put beef in pan, reduce heat to low. 9. Coarsely chop poblano and 2 chipotle peppers. 10. Drain all adobo sauce into pan with meat. 11. Add pepper and spices. 12. Stir for a few minutes. 13. Add 1/3 of the tongue, saving the rest for another dish. 14. Stir and season to taste. 15. Serve in lettuce, sprinkle with onion, queso, cilantro, lime, hot sauce.
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10.3 Stuffed Peppers


Submitted by: SATC INGREDIENTS: 1 lb ground beef onion 2 cups of your favorite vegetable, diced 2 Tbsp chili powder 1 Tbsp cumin 1 Tbsp paprika 1 Tbsp onion powder 1 Tbsp garlic powder 2 tsp oregano tsp red pepper flakes cup water 4 bell peppers INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. Preheat oven to 350F. Brown ground beef and onion in a pan. Add the vegetable. Add seasonings and water. Meanwhile, cut peppers in half and clean. Once ground beef mix is cooked through, fill peppers with the mixture. Bake in oven for 20 mins.

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10.4 Steak Tartare


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13418 INGREDIENTS: 8 oz. beef tenderloin 1 Tbsp grainy mustard 1 Tbsp Worcestershire sauce 1 Tbsp capers, drained 1 Tbsp chopped cornichons 2 Tbsp finely chopped onion 2 anchovy filets 1 tsp salt tsp freshly-ground black pepper 4 large egg yolks INSTRUCTIONS: 1. Grind or finely chop the tenderloin. 2. Gently mix it with the remaining ingredients except for the egg yolks. 3. Tightly wrap with plastic wrap and refrigerate for at least an hour to allow the flavors to blend. 4. Divide the beef mixture evenly between four plates and pat into round patties, making a depression in the center. 5. Place a whole egg yolk in each depression. 6. Garnish each plate with additional mustard, capers, onions and cornichons. 7. Serve with endive leaves. NOTES: Makes 4 servings. Worcestershire sauce: be sure it is wheat and HFCS-free. Cornichons: these are tiny gherkins. Nutrition (per serving): 209 calories, 15.1g total fat, 230.4mg cholesterol, 887.2mg sodium, 256.6mg potassium, 2.5g carbohydrates, <1g fiber, <1g sugar, 15g protein

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10.5 Eggplant Parmesan Rollatini


Submitted by: headbean INGREDIENTS: 4 Tbsp olive oil lb ground beef 2 large eggplants - about 3 lb total salt and black pepper, to taste 1 cups crushed tomatoes 2 eggs 8 oz. container ricotta cheese 2 cups grated mozzarella cheese cup grated parmesan cheese INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. Heat oven to 400F (200C). Slice the eggplant lengthwise into about 16 slices total. Season eggplant with salt pepper and olive oil. Place eggplant on baking sheet and bake for 15 minutes or until soft and browning. Brown ground beef in a skillet until cooked. Spread cup of the crushed tomatoes in a baking dish. In a large bowl, whisk together the eggs, ricotta, 1 cup of the mozzarella, and salt and pepper. 8. Place some of the ricotta mixture and beef on one end of a slice of eggplant, roll it up, and transfer it to the prepared baking dish. 9. Repeat with the remaining eggplant slices, beef and ricotta mixture. 10. Top the eggplant rolls with the remaining cup of tomatoes and the remaining cup of mozzarella. 11. Sprinkle with the parmesan. 12. Bake until the cheese has melted and the sauce is bubbling, 20 to 25 minutes. 13. Let cool for 5 minutes before serving.

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10.6 Scotch Eggs


Submitted by: Eat_Yr_Vegetables Blog: http://becauseyoukale.com/2012/05/02/scotch-egg-protein-packs/ INGREDIENTS: 5 eggs 1 lb ground beef wax paper 3 Tbsp Italian seasoning mix salt to taste cooking oil with a high smoke point INSTRUCTIONS: 1. Boil 4 eggs for ten minutes. 2. While eggs are boiling, season the meat and knead in additional egg until the ground beef has a tuna salad texture to it. 3. Separate into 4 equal sized mounds and chill them out in the freezer. 4. Take out the eggs and run them under cool water, put them in the freezer. 5. Wait about 10 minutes before pulling the meat. 6. On the wax paper, mash the chilly balls flat enough to cover an egg, but not enough that it tears apart. 7. Place eggs on top of meat mashes and cover. Think back to making clay balls in art class: in your hands, roll the meat around until the entire surface is evenly covered, pat lightly to keep meat in place. 8. Return meat to the freezer while you prepare to fry. 9. Heat a large saucepan or pot and fill with half an inch of lard or oil. 10. Heat until very hot. 11. Slowly lower your first ball in. 12. It should sizzle the second it hits the grease. 13. Let cook 2 minutes on each side. 14. Be careful when turning as the ground beef sometimes sticks to the pan on my first ball. 15. Balls are done when browned and bits of fat cling to them. 16. Cut in half or stuff the whole thing in your mouth if youre talented, add dipping sauce or mayo. Pairs well with Asparagus for a full meal. NOTES: Italian seasoning mix: equal parts marjoram, thyme, rosemary, savory, sage, oregano, and basil. Cooking oil: use coconut oil or bacon grease. This recipe requires temperature control and patience.

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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

11.2 Coconut and Almond-Crusted Chicken


Submitted by: SATC INGREDIENTS: 4 chicken legs, skin removed cup chopped almonds cup unsweetened shredded coconut INSTRUCTIONS: 1. 2. 3. 4. Preheat oven to 400. Mix almonds and coconut and put in a flat dish. Coat both sides of chicken with mix. Bake 20-25 mins, or until internal temperature reaches 185.

NOTES: Chicken: this recipe can be made with chicken breasts, thighs or legs.

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11.3 Paleo Crack


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/paleo-crack-an-addictive-paleosnack/ INGREDIENTS: 1 banana, sliced 1 oz. unsweetened raisins 1 oz. blanched, slivered almonds 1 oz. chocolate (optional) INSTRUCTIONS: 1. Throw all ingredients into a bowl. 2. Devour. NOTES: Chocolate: use high-quality; can be chips or chunks. Makes 1 serving.

11.4 PB & J and Milkshake


Submitted by: headbean INGREDIENTS: "Bread": 2 cups LSA 1 Tbsp baking powder (gluten free) 5 eggs cup water 3 Tbsp oil Sandwich Insides: almond butter raspberries Almond Milk Shake: 2/3 cup unsweetened almond milk 1 generous Tbsp almond butter teaspoon cocoa powder

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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)!

11.5 Nut butter Chocolate Cups


Submitted by: penotti Blog: http://crossfitcatcave.blogspot.com/2012/04/nut-butter-chocolate-cups.html INGREDIENTS: 1/3 cup almond butter For the Chocolate: 1 cup of organic cocoa butter cup of cocoa powder 2 Tbsp coconut nectar (optional) INSTRUCTIONS: 1. Melt the cocoa butter "au bain marie".

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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.

11.6 Paleo Crack


Submitted by: paleogirl Blog: http://www.healthy-meal-plans.net/healthy-meal-plans-2/paleo-crack-an-addictive-paleosnack/

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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12.2 Greek Salad with Souvlaki Pork


Submitted by: SATC INGREDIENTS: Pork: 1 lb pork tenderloin cup lemon juice cup olive oil 4 cloves garlic, minced 1 Tbsp dried oregano tsp each salt and pepper Salad: head of romaine lettuce, chopped pint of cherry tomatoes, halved 2 cucumbers, chopped 2 bell peppers, chopped red onion, chopped olives (if desired) cup homemade Greek dressing INSTRUCTIONS: 1. 2. 3. 4. 5. Bake pork in oven until internal temperature reaches 145F. Let cool a bit. Meanwhile, toss salad ingredients together. Slice pork. Plate salad and put sliced pork on top.

NOTES: The marinade for the pork in this recipe results in a very tender companion to your Greek salad.

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12.3 Pork Adobo


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13209 INGREDIENTS: 4 lb pork country-style ribs cup rice vinegar cup wheat-free tamari or soy sauce 1 cup water 3 bay leaves , crumbled 2 tsp whole peppercorns 4 cloves garlic, roughly chopped 1 medium onion, roughly chopped tsp freshly-ground black pepper INSTRUCTIONS: 1. 2. 3. 4. 5. Bring the pork (or chicken) to room temperature. Combine all ingredients in the slow cooker. Cook on high for 2 hours. Reduce heat to low and continue cooking for 4-6 additional hours. Serve with riced cauliflower.

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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12.4 Pork Chops Simmered In Diced Tomatoes


Submitted by: zak_on_reddit INGREDIENTS: 2 boneless pork chops (big ones) 1 can diced tomatoes to zucchini chopped green pepper chopped 8-10 mushrooms, sliced 1 tsp basil 1 tsp oregano 1 large bay leaf (or 2 small) 1 large garlic cloves (or 2 small) salt & pepper hot, smoked paprika splash of red wine or tequila yams or cauliflower, mashed INSTRUCTIONS: 1. Put diced tomatoes, wine/tequila and all the spices/seasoning into a frying pan and simmer low for a couple of minutes. 2. Don't simmer so much that it reduces down. 3. Add the pork chops & veggies to the pan and continue to simmer on low heat until the chops are done. 4. It only takes about 5-10 minutes. 5. I like my pork chops with a whisper of pink or just past pink so they are tender. 6. If you simmer this too long the chops can get chewy. 7. I put just a pinch of the paprika into the mix, just enough to add smoky flavor to the tomatoes. NOTES: Diced tomatoes: suggested brand is Muir Glen. Zucchini/green pepper: be sure not to chop too small. Mushrooms: can also halve or quarter them. Basil/oregano/paprika: measurements approximate; measure to preferred taste. Yams/cauliflower: you can also use red skinned potatoes (mashed) if you're not worried about the carbs. I love this meal in cooler weather. It also pairs well with a medium-full bodied red like a Malbec or Shiraz.

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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.

12.5 Ginger-Citrus Roasted Pork Belly with Brussels Sprouts


Submitted by: paleogirl INGREDIENTS: 1 lb pork belly tsp salt 1 Tbsp oil or melted fat 1 Tbsp orange juice 1 Tbsp lime juice 1 Tbsp garlic powder 1 tsp powdered ginger 1 lb Brussels sprouts INSTRUCTIONS: 1. 2. 3. 4. Preheat oven to 500F, or whatever your highest oven setting may be. Slash the pork skin with diagonal scoring to prevent shrinkage. Rub the salt into the slashes. Place the pork, skin side up, in a shallow roasting pan (save cleanup time by lining the pan with aluminum foil first). 5. Roast at 500F for 30 minutes, or until the skin crisps and browns. 6. While the meat cooks, mix the oil or melted fat, orange juice, lime juice, garlic powder, and powdered ginger in a bowl. 7. Lower the heat to 225F, and brush the pork belly with the citrus marinade. 8. Cook for another 30 minutes. 9. Add the Brussels sprouts to the roasting pan. 10. Baste the pork and sprouts with more marinade. 11. Cook for 30 minutes more, basting occasionally, until the Brussels sprouts are cooked through and the outer leaves begin to brown. 12. Remove the roasting pan from the oven and let rest for ten minutes. 13. Serve drizzled with the mixture of fat and marinade from the bottom of the pan. NOTES: Serves 2.

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12.6 Simple Creamy Mustard Pork Tenderloins


Submitted by: BruteEpaise INGREDIENTS: pork tenderloins mustard seeds your favorite mustard 35% whipping cream Ghee INSTRUCTIONS: 1. 2. 3. 4. 5. Pre-heat your saut pan. Cut the tenderloins into 4-5 pieces. Add ghee to the pan, once its hot. Add the pork as soon as the ghee is melted. Let the pork cook till there is a tasty caramel-colored crust on each side. (Cooking time per side varies, but I'd say leave them untouched at least 3-4 minutes per side.) 6. Add the mustard seeds (they'll provide some texture later in your dish). 7. When you can smell the mustard scent from the seeds, add the cream. 8. Add enough cream to have your tenderloins sit in about half an inch of cream. 9. Lower the cooking temperature. 10. With a spoon make sure you 'deglaze' the bottom of your pan. 11. The cream will become light brown. 12. Add your favorite mustard, adding enough for your taste preference. 13. Mix the mustard with the cream, tasting often. 14. Cover the pan and finish cooking the pork to your taste preference. 15. Turn the meat often to infuse it with the flavors. NOTES: Serve with your favorite vegetables; sauted Brussels sprouts are awesome with this. Make sure to add the some of the creamy sauce on top of your meat. This dish is dangerously tasty when reheated. Note that the fat in the sauce might separate a bit if microwaved to reheat.

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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.

13.2 Roasted Garlic Fauxtatoes


Submitted by: paleogirl INGREDIENTS: 1 head of garlic 1 Tbsp Paleo-friendly oil or melted fat 1 lb cauliflower, fresh or frozen cup lard tsp salt minced chives, for garnish INSTRUCTIONS: 1. Preheat oven to 400F. 2. Remove the papery outer skin from the garlic, but leave it intact otherwise. 3. Cut the tips off of the cloves with a sharp knife. 4. Rub the head of garlic with 1 Tbsp oil or melted fat, getting it down between the cloves. 5. Wrap the head of garlic in a piece of aluminum foil. 6. Bake in the oven for about 30 minutes. 7. Remove the garlic from the oven and let it cool. 8. While it cools, boil or steam the cauliflower for 10 minutes until quite soft. 9. Drain thoroughly. 10. Add the lard, cut into small chunks, and allow it to melt over the hot cauliflower.

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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.

13.3 Garlic Balsamic Crusted Pork Tenderloin


Submitted by: headbean INGREDIENTS: 5 garlic cloves, finely minced or crushed 2 Tbsp balsamic vinegar 2 tsp salt tsp pepper 2 Tbsp olive oil 2 pork tenderloins (about 1 pounds each) INSTRUCTIONS: 1. 2. 3. 4. 5. 6. Mix all ingredients together and rub all over the pork. You could marinade it overnight, if you want. Heat oven to 400F (200C). While the oven is heating up, sear the pork in a pan till browned. Transfer to oven for about 20 minutes or until internal temperature is 158F (70C). Rest 10 mins before cutting.

NOTES: You could do this on the grill, too.

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13.4 Garlic Mashed Cauliflower


Submitted by: SATC INGREDIENTS: 1 large head of cauliflower 1 head of garlic 2 tbsp. butter (optional) salt and pepper, to taste INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. 9. Trim cauliflower. Peel and slice garlic. Put stems and half of the florets with all of the garlic in a steamer. Add salt. Add the rest of the florets. Salt again. Cover and steam for 10 mins. Drain and put into a bowl. Mash with pepper and butter.

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.

14.1 Beef and Broccoli with Almonds


Submitted by: paleogirl INGREDIENTS: cup blanched, slivered almonds 2 Tbsp coconut oil, divided 1 lb thinly sliced beef tsp salt 3 cloves garlic, minced 1-inch piece of ginger, peeled & grated 2 medium carrots, peeled, cut into matchsticks 1 lb broccoli florets cup red wine cup beef broth INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Heat a wok over medium heat. Add the slivered almonds and toast until fragrant. Remove to a bowl and set aside. Heat 1 Tbsp coconut oil in the wok over medium high heat. Add the beef and salt and stir-fry for two minutes or until the meat just barely browns. Remove the beef to a warm plate and set aside. Add the remaining coconut oil to the wok, still over medium high heat. Add the garlic, ginger, carrots, and broccoli and stir fry for two minutes, or until the garlic is translucent. 9. Pour the wine and beef broth into the wok and bring to a boil. 10. Cover and reduce the heat, simmering the vegetables in the sauce for 5-7 minutes or until the broccoli is crisp-tender. 11. Remove the cover and add the beef and any juices which have collected. 12. Stir-fry for one minute.

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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.

14.2 Second Subsection for Section Three


Submitted by: username Blog: http://www.janssushibar.com/?p=13804 INGREDIENTS: 3 heads broccoli, trimmed, cut to bite-size pieces 4 slices thick-cut bacon, diced medium red onion, diced cup cashews, roughly chopped cup raisins cup Better Than Miracle Whip (see 2.16 recipe) salt and freshly-ground black pepper, to taste INSTRUCTIONS: 1. Bring 3 quarts of water to a boil; blanch the broccoli for 30 seconds to 1 minute, but no longer. 2. Remove, drain and plunge into an ice water bath until cold. 3. Drain well. 4. Fry the bacon until crisp; remove from the pan with a slotted spoon and drain on paper towels, reserving the fat for another use. 5. Combine the broccoli, bacon, onion, cashews and raisins in a large glass mixing bowl. 6. Add the Better Than Miracle Whip, and gently toss to combine. 7. Season to taste with salt and pepper. 8. Refrigerate for 30 minutes to allow the flavors to blend; stir before serving. NOTES: Broccoli: 3 heads should equal about 1 pound total. Nutrition (per serving): 286 calories, 213 calories from fat, 24.3g total fat, 29.7mg cholesterol, 282.2mg sodium, 318mg potassium, 15.2g carbohydrates, <1g fiber, 7.4g sugar, 5.1g protein.

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14.3 Broccoli salad with Grapes and Bacon


Submitted by: SATC INGREDIENTS: 2 or 3 heads of broccoli, chopped 1 cups red or green grapes, halved 10 slices bacon red onion, chopped cup slivered or chopped almonds cup lemon juice INSTRUCTIONS: 1. Place the slices of bacon in a large pan on medium heat and cook for about 8 minutes on each side until crispy. 2. Steam broccoli to soften just a bit. 3. Once the bacon is cooked and crispy, crumble and toss with the rest of the ingredients. NOTES: Lemon juice: substitute balsamic vinegar plus 2 tbsp. olive oil (depending on your taste).

14.4 Broccoli Cheese Soup


Submitted by: headbean INGREDIENTS: 2 small heads of broccoli (or 1 large) 3 oz cheddar 3 oz cream cheese cup cream 1 cup stock (see 6.1 recipe) INSTRUCTIONS: 1. 2. 3. 4. 5. Steam broccoli. Add cream cheese and blend. Put back on the stove on low. Add grated cheddar, the cream and stock. Stir and heat through.

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14.5 Gordon Ramsey's Broccoli Soup


Submitted by: slewp Video: http://www.youtube.com/watch?v=Mvc8Au4YO60 INGREDIENTS: 1 broccoli head, stem discarded 2-3 tsp kosher or sea salt, divided favorite seasonings, to taste Garnish (optional): goat cheese, sliced thin a few, whole walnuts freshly ground pepper olive oil INSTRUCTIONS: 1. In a large pot, bring water to a rapid boil. 2. Place the broccoli on its crown (with the stem toward the ceiling), hold at the center stem, and slowly spin it clockwise while cutting the florets off, holding the knife at a 45 degree angle. 3. Continue cutting the rest of the florets off from the center stem, discarding it. 4. Add 1 teaspoon of salt to the boiling water. 5. Add broccoli to pot. 6. Add another teaspoon of salt to the top of the broccoli. 7. Cover the pot. 8. Bring the water back to a rapid boil. 9. Cook for 3 to 4 minutes. 10. Meanwhile, cut goat cheese into thin slices about thick. a. To make this easier, hold the blade of the knife in the boiling broccoli water for a few seconds to heat it up. b. This will allow you to smoothly slice the cheese without it crumbling. c. Set aside. 11. Test the doneness of the boiling broccoli with your knife by slicing through a few broccoli florets that are floating on the surface against the side of the pot. If the knife slices through the broccoli with some resistance, the broccoli is done. Do not overcook or wait till the broccoli is mushy. The broccoli should be bright green. Do not cook broccoli for more than 4 minutes total! 12. Drain the broccoli, reserving the broccoli water. 13. While the broccoli is still steaming and piping hot, put the florets into a blender. (Do not overfill perform this step twice if your blender is small.) 14. Add some of the reserved broccoli water to the jar of the blender, depending on desired consistency. (Do not overwater! Its easier to keep adding more water as you go.)

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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.

15.1 Crispy Baked Onion Rings


Submitted by: SATC INGREDIENTS: 3 eggs 2 yellow onions, sliced into rings cup almond flour salt, pepper, to taste pinch of cayenne 3 to 4 cups almond meal INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Preheat oven to 450F. Whisk eggs and cayenne together; set aside. Pour almond meal into shallow dish; set aside. In a large bowl, combine almond flour, seasoned with salt, pepper and a pinch of cayenne. Put onion rings in large bowl and toss to coat evenly with flour. Dip onion rings into egg mix, then into almond meal to cover completely. Transfer to sprayed baking sheet. Spray lightly with oil and bake for 12-15 mins.

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15.2 Light and Crispy Fried Onion Rings


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13501 INGREDIENTS: 1 medium onion, very thinly sliced 1 large egg cup almond milk or other milk substitute cup tapioca flour tsp salt 1/8 tsp cayenne pepper, or to taste 2 cups tallow or other fat suitable for frying INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. 9. Separate the onion slices into individual rings. In a medium mixing bowl, whisk the egg and milk substitute until well blended. Mix the tapioca flour, salt and cayenne together in a pie plate or other wide, shallow dish. Dip the onion rings into the egg mixture, and then toss with the tapioca flour until wellcoated. Use additional seasoned tapioca flour if necessary. Melt the tallow in a large, heavy skillet over high heat until it reaches 350 F. Carefully place the onion rings in the skillet in a single layer and fry until golden brown, about 2 to 3 minutes, turning once. Drain on paper towel. Repeat until all of the onion rings have been fried, and serve immediately.

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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15.3 Braised Pig's Head with Onions and Shallots


Submitted by: paleogirl Head prep post: http://www.reddit.com/r/Paleo/comments/t0eqg/if_someone_visited_the_house_right_now_it_w ould/ INGREDIENTS: 1 deboned pig's head, rolled around the tongue and tied OR 1 pork roast, 2-3 lbs. 1 large red onion, cut into wedges 8 shallots 8 cloves of garlic, peeled cup lard, tallow, or coconut oil 2 cups pork or chicken broth tsp salt tsp pepper INSTRUCTIONS: 1. Preheat oven to 500F, or whatever the highest setting is for your oven. 2. Place the onion, shallots, and garlic cloves in an even layer on the bottom of a heavy, oven-proof skillet or Dutch oven. 3. Scatter chunks of the lard, tallow, or coconut oil over the top. 4. Sprinkle the rolled head or pork roast with the salt and pepper, rubbing it evenly over the surface, and set the meat on top of the layer of onions.

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.

16.1 Grilled Asparagus with Garlic Mayo Sauce


Submitted by: headbean INGREDIENTS: Asparagus: asparagus olive oil salt & pepper, to taste garlic mayo (see 2.17 recipe) INSTRUCTIONS: 1. 2. 3. 4. 5. Heat oven on grill setting. Place asparagus on baking sheet. Drizzle with olive oil, salt and pepper. Grill for about 10-15 minutes (should be bright green). Top with garlic mayo.

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16.2 Grilled Balsamic-Marinated Asparagus


Submitted by: paleogirl INGREDIENTS: 1 lb asparagus 2 Tbsp olive oil 2 tsp balsamic vinegar tsp salt 1/8 tsp pepper tsp garlic powder INSTRUCTIONS: 1. Place all ingredients in a one-gallon Ziploc bag. 2. Remove as much air as possible and seal the bag. 3. Use your fingers to squish everything around so it mixes and coats the asparagus thoroughly. 4. Allow the asparagus to marinate for 15-30 minutes. 5. Preheat a heavy skillet or griddle over medium heat. 6. Pour the asparagus and marinade onto the hot surface and grill until the bottoms of the spears start to brown. 7. Use tongs to flip the asparagus and repeat, grilling until the other side turns brown. 8. Serve. NOTES: Makes 2 side servings.

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16.3 Prosciutto Wrapped Asparagus and Pears


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=10693 INGREDIENTS: 24 medium asparagus spears 6 slices prosciutto 12 slices dAnjou pear Vinaigrette: 1/3 cup balsamic vinegar 1 tsp raw honey 1 clove garlic, minced 1 Tbsp Dijon mustard cup extra virgin olive oil salt, to taste freshly ground black pepper INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. In a small bowl, whisk together the balsamic vinegar, honey, garlic and Dijon mustard. Gradually pour in the olive oil, whisking continually, until well-blended. Taste; season with salt and pepper as needed, and set aside. Snap each asparagus spear by holding each end and bending, until they break (or snap), discarding the butt end. Cut each slice of prosciutto in half; lay two asparagus spears and a slice of pear at one end and roll up, jellyroll fashion. Place each, seam side down on a plate, and set aside. Grill over direct heat on a charcoal or gas grill turning them only once until prosciutto is crisp and the asparagus are crisp-tender, 5 to 6 minutes. Plate, and drizzle with the vinaigrette before serving.

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16.4 Roasted Asparagus Salad


Submitted by: SATC INGREDIENTS: 1 bunch asparagus 1 pint grape tomatoes, halved 1 leek, sliced thin 1-2 jalapeo peppers, seeded 4 cloves of garlic, chopped 1 heaping Tbsp capers 2 Tbsp dark or golden raisins cup extra virgin olive oil 4 Tbsp balsamic vinegar 1 tsp dried basil Salt, to taste fresh ground pepper, to taste Pinch of hot red pepper flakes 1Tbsp fresh chopped Italian parsley (optional) INSTRUCTIONS: 1. 2. 3. 4. 5. 6. Preheat oven to 400F. Trim the asparagus and slice diagonal into slightly-bigger-than-bite-size pieces. Finely dice the jalapeo peppers. Put all ingredients into a 10x13-inch (medium) roasting pan; stir to coat. Place the pan in the oven, near the top. Keep an eye on the vegetables and stir every ten minutes or so. Do not overcook the asparagus. 7. When asparagus is tender-crisp (after about 15-20 mins -- and you'll know it because your kitchen will smell amazing), pull the roasting pan out of the oven. 8. Toss gently and serve. Enjoy! NOTES: If you are living with people who do not follow Paleo, you could toss this recipe with some pasta for them. On its own though, its delicious.

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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.

17.1 Honey-Glazed Ham


Submitted by: SATC INGREDIENTS: 1 5-lb half-moon ham cup whole cloves 2 cup honey 2/3 cup butter INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Preheat oven to 325F. Score ham and stud with cloves. Place in foil-lined pan. Heat honey and butter together in double-boiler. Brush some glaze over ham and bake for 1 hour and 15 minutes. Drizzle more of the glaze onto the ham every 10-15 minutes while it's baking. During the last 4-5 minutes of baking, turn on broiler to caramelize glaze. Remove from oven and let sit for a few minutes before serving.

NOTES: Many people tend to like the sweetness of honey combined with the saltiness of ham.

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17.2 Honey-Glazed Plantain Chips


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13824 INGREDIENTS: 1 large green plantain, peeled and thinly sliced 2 cups palm oil shortening 1 cup honey cup water INSTRUCTIONS: 1. Melt the palm oil shortening in a medium-sized, heavy skillet over high heat until it reaches a temperature of 350 F. 2. Working in batches, quickly fry the plantain slices until golden brown, about 2 minutes, turning once with a slotted spoon or spatula. 3. Remove from the hot fat and drain on paper towel; repeat until all the chips have been fried. 4. In an 8" skillet or saut pan, heat the honey and water over medium heat until it is gently bubbling. 5. Reduce the heat to low and, again working in batches, place several of the chips on the honey. 6. Turn immediately with a fork and remove to a wire rack suspended over a foil-lined baking sheet. 7. Allow to dry for at least one hour; store in an airtight container, in single layers with wax paper in between. NOTES: Make sure the chips are crisp; if not, they become chewy after being glazed. Conversely, make sure they dont become too brown, or they take on a bitter, burnt flavor.

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17.3 Honey-Orange Roasted Duckling


Submitted by: paleogirl INGREDIENTS: 1 5-lb. duckling tsp salt 1/8 tsp pepper 1 Tbsp honey 2 Tbsp orange juice 2 Tbsp high-oleic safflower oil INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. 8. Preheat oven to 375F. Truss duckling and place on a rack over a roasting pan. Sprinkle with salt and pepper. Roast for 1 hour 15 minutes. Combine honey, orange juice and safflower oil. Set aside. Remove from oven and brush evenly with honey-orange mixture. Pour any that's left over into the body cavity. Return the duckling to the oven for 15 minutes or until the skin turns a rich golden brown. 9. Remove from the oven and let rest for 10 minutes. 10. Carve the bird, removing the leg quarters and breasts and as much of the crispy skin as you can salvage. 11. Use the carcass to make broth. NOTES: Serves 4 (or two very hungry people).

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18 L ARD /B UTTER /FAT


Fats consist of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are triglycerides, triesters of glycerol and any of several fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition. Examples of edible animal fats are lard, fish oil, butter/ghee and whale blubber. They are obtained from fats in the milk and meat, as well as from under the skin, of an animal. Examples of edible plant fats include peanut, soya bean, sunflower, sesame, coconut and olive oils, and cocoa butter. Relatively few non-western diets are high in animal fat, though butter ghee is popular in India, and animal fats are primary in the diet of the Intuit people, which are generally considered healthier than the high animal fat western diets because of the presence of monounsaturated fats and omega-3 fatty acids.

18.1 Salted Yak Butter Tea


Submitted by: headbean INGREDIENTS: 1 cup of water 2 tea bags, English Breakfast flavor fresh cream 3 Tbsp butter salt, to taste INSTRUCTIONS: 1. 2. 3. 4. Boil a cup of water along with two English Breakfast tea bags on the stove. Add in some fresh cream and about three tablespoons of butter. Take it off the stove. Whisk it for a while and then sprinkle in some salt.

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.

18.3 Avocado Home Fries with Horseradish Mayo


Submitted by: paleogirl INGREDIENTS: 1 avocado, not too ripe 1/3 cup lard 2 Tbsp Paleo mayo 1 Tbsp prepared horseradish salt and pepper to taste INSTRUCTIONS: 1. Halve the avocado and remove the seed. 2. Peel the avocado and slice into 1/2-inch matchsticks.

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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.

18.4 Grilled Halibut with Cilantro Garlic Butter


Submitted by: SATC INGREDIENTS: 3 cloves garlic, coarsely chopped cup fresh cilantro, coarsely chopped 1 Tbsp fresh lime juice 2 Tbsp butter 1 Tbsp olive oil 4 (6 oz) halibut filets salt and pepper, to taste INSTRUCTIONS: 1. Preheat a grill to high heat. 2. Drizzle half of the lime juice over the fish, then season with salt and pepper. 3. Grill fish for about 5 minutes on each side, until browned and fish can be flaked with a fork. 4. Set aside. 5. Heat the oil in a skillet over medium heat. 6. Add garlic; cook and stir just until fragrant, about 2 minutes. 7. Stir in the butter, remaining lime juice and cilantro. 8. Serve fish with the cilantro butter sauce.

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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.

19.1 Quick, Nutritious and Delicious Fruit & Spinach Smoothie


Submitted by: headbean INGREDIENTS: 2 cups spinach 1 cup unsweetened almond milk 1-2 Tbsp almond butter 1 tsp cocoa powder (optional) a handful of blueberries or strawberries INSTRUCTIONS: 1. Put all ingredients in a blender and blend. 2. Pour and drink. NOTES: Pictured smoothie does not contain fruit.

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19.2 Not-Your-Usual Spinach Salad


Submitted by: SATC INGREDIENTS: 1 (6 ounce) package baby spinach leaves 1/3 cup cheddar cheese, cubed 1 Fuji apple, peeled, cored and diced 1/3 cup red onion, chopped finely cup dark raisins 1/3 cup slivered almonds 3 Tbsp balsamic vinegar 3 Tbsp olive oil INSTRUCTIONS: 1. In a large salad bowl, combine the spinach, cheddar cheese, apple, red onion, raisins and slivered almonds. 2. Toss with balsamic vinegar and olive oil just before serving. NOTES: This salad is super easy to make, and the textures of the various ingredients make it very enjoyable to eat.

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19.3 Spinach and Chard Souffl


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13830 INGREDIENTS: 4 oz fresh spinach 4 oz fresh Swiss chard cup ghee or clarified butter cup tapioca flour tsp kosher salt 1/8 tsp freshly-ground black pepper 2/3 cup coconut milk 1/3 cup water cup finely chopped onion 1 clove garlic, minced tsp kosher salt 1/8 tsp freshly grated nutmeg 3 large eggs, separated INSTRUCTIONS: 1. Remove the stems and finely chop the spinach and Swiss chard. 2. Preheat oven to 350 F. 3. Grease a 1-quart souffl or casserole dish. 4. Melt the ghee in a large skillet over medium low heat. 5. Stir in the tapioca flour until smooth and bubbling. 6. Add 1/2 teaspoon salt and 1/8 teaspoon pepper. 7. Gradually add the coconut milk and water, stirring constantly. 8. When the mixture has thickened, remove from heat. 9. Stir in the onion, garlic, 1/2 teaspoon salt, and nutmeg. 10. Whisk about 1/2 cup of the hot onion/coconut milk mixture into the egg yolks to temper them. 11. Scrape the egg mixture back into the skillet; add the spinach and Swiss chard and stir well to combine. 12. In a large metal or glass mixing bowl, beat egg whites until stiff peaks have formed. 13. Gently fold into the spinach/chard mixture in the skillet. 14. Pour into the prepared souffl dish; set into a large pan then add hot water to a depth of about 1 inch. 15. Bake for 60 minutes; the top will be golden brown. 16. Serve immediately. NOTES:

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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

19.4 Wilted Spinach with Bacon and Onions


Submitted by: paleogirl INGREDIENTS: 1 slice nitrite-free bacon onion, diced 1 large bunch fresh spinach 1 Tbsp lemon juice salt and pepper to taste INSTRUCTIONS: 1. 2. 3. 4. 5. 6. 7. Saut the bacon in a heavy skillet until crisp; remove to paper toweling and set aside. Saut the onion in the bacon fat over medium heat until translucent. Add the spinach leaves and toss to coat with the grease. Continue to saut over medium heat until just wilted; remove skillet from heat. Sprinkle the spinach and onions with the lemon juice. Add salt and pepper to taste. Serve topped with the crumbled bacon.

NOTES: Serves two as a side dish.

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20 H ALIBUT /H ADDOCK /T ILAPIA


Halibut have historically been an important food source to Native Americans and Canadian First Nations and continue to be a key element to many coastal subsistence economies. Accommodating the competing interests of commercial, sport, and subsistence users is a challenge. The Atlantic population is so depleted through overfishing that it may be declared an endangered species. According to Seafood Watch, consumers should avoid Atlantic halibut. Most halibut eaten on the East coast of the United States are from the Pacific. Tilapia have very low levels of mercury, as they are fast-growing, lean and short-lived, with a primarily vegetarian diet, and so do not accumulate mercury found in prey. Feral tilapia, however, may accumulate substantial quantities of mercury. Tilapia is low in saturated fat, calories, carbohydrates and sodium, and is a good protein source. It also contains the micronutrients phosphorus, niacin, selenium, vitamin B12 and potassium.

20.1 Thai Fish Cakes


Submitted by: headbean INGREDIENTS: lb white flesh fish 2 Tbsp coconut cream 2 Tbsp fish sauce 5 kaffir lime leaves tsp chili powder tsp ground cumin tsp ground coriander 2 shallots 1 piece of ginger 4 garlic cloves 2 dried red chilies (optional) INSTRUCTIONS: 1. Put all ingredients in a food processor and pulse until you have a sticky paste. 2. Form into small round balls (I found it easiest to just take a tablespoon to scoop out balls as it was very sticky). 3. Heat a generous amount of coconut oil in a frying pan and fry the fish paste. 4. Drain on paper towel to soak up extra oil.

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20.2 Haddock Green Bean Casserole


Submitted by: paleogirl INGREDIENTS: 1 lb frozen green beans 1/3 cup water or broth 2 large haddock fillets 1/8 tsp salt 1/8 tsp pepper tsp garlic powder 1 Tbsp fresh dill weed OR 1 tsp dried dill weed 1 batch Roasted Garlic Fauxtatoes (see 13.2 recipe) INSTRUCTIONS: 1. Place the frozen green beans and water or broth in an oven- and microwave-safe casserole dish. 2. Microwave on high until thawed (about 3 minutes in my microwave; yours may vary). 3. Place the haddock fillets on top of the green beans and sprinkle evenly with the salt, pepper, garlic powder, and dill weed. 4. Cover the casserole and microwave on high until the fish is just cooked through (2 1/2 minutes in my microwave). 5. Preheat the broiler. 6. Remove the cover and spread the Roasted Garlic Fauxtatoes (see 13.2 recipe) over the top of the casserole, covering the fish and green beans right to the edges of the dish. 7. Run the casserole under the broiler element until the Fauxtatoes turn a light golden brown. 8. Remove and serve. NOTES: Serves two as a one-dish meal.

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20.3 Grilled Halibut with Cilantro Garlic Butter


Submitted by: SATC INGREDIENTS: 3 cloves garlic, coarsely chopped cup fresh cilantro, coarsely chopped 1 Tbsp fresh lime juice 2 Tbsp butter 1 Tbsp olive oil 4 (6 oz) halibut filets salt and pepper, to taste INSTRUCTIONS: 1. Preheat a grill to high heat. 2. Drizzle half of the lime juice over the fish, then season with salt and pepper. 3. Grill fish for about 5 minutes on each side, until browned and fish can be flaked with a fork. 4. Set aside. 5. Heat the oil in a skillet over medium heat. 6. Add garlic; cook and stir just until fragrant, about 2 minutes. 7. Stir in the butter, remaining lime juice and cilantro. 8. Serve fish with the cilantro butter sauce.

20.4 Baked Haddock with Uglimole


Submitted by: JansSushiBar Blog: http://www.janssushibar.com/?p=13837 INGREDIENTS: 5 large haddock filets kosher or sea salt Mrs. Dash Fiesta Lime Seasoning Blend 1 Tbsp olive oil Uglimole: 1 small tomato, diced 1 medium Ugli Fruit, supremed and chopped small red onion, diced 1 medium jalapeno chili, stemmed, seeded & minced

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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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