Professional Documents
Culture Documents
April/May 2012
T ABLE OF C ONTENTS
1
April-May 2012
9.4
9.5
9.6
9.7
April-May 2012
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
April-May 2012
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.
April-May 2012
6. Put the sugar snap peas in a pan. Add the rest of the paste and the coconut milk.
7. Let it simmer until thickened. Try not to stick your finger in the curry to taste because it
will burn your finger.
8. When satisfied with the consistency (or can't take the delicious smell any longer) add the
prawns, stir a bit then consume.
NOTES:
You could put this over some cauliflower rice. I ate it like a soup.
I've just had the leftovers for lunch and it tastes even better today. Guess the spices
must've worked some extra magic over night.
11. Place each piece of mango on a nori-topped square of tuna. Set aside.
12. Remove the panna cotta from the refrigerator and cut out fourteen 1 1/2" squares; place
each square on a stack of tuna, nori and mango.
13. Top each with a small dollop of fish roe, and refrigerate until ready to serve.
NOTES:
Servings: 14
Nutrition (per serving): 95 calories, 6.6g total fat, 9.7mg cholesterol, 25.5mg sodium,
176.2mg potassium, 5.3g carbohydrates, <1g fiber, 2.5g sugar, 4.8g protein.
April-May 2012
April-May 2012
NOTES:
Serves four, and by four, I mean me when Im having a bad chocolate craving.
Plated sauces shown are sriracha and Greek yogurt with tarragon. Top with lime when
serving.
April-May 2012
10
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-
April-May 2012
11
specialty market. DO NOT MAKE WITHOUT THEM, or do so at your own risk. (In
NYC they are available at the Bangkok Center Grocery at 104 Mosco.)
Chicken: The recipe calls for white meat, I used pasture raised thighs. White meat is
probably better for this recipe given that it is pretty fatty already.
Mushrooms: They used oyster which are great but I used maitake which were great too.
Potato: They use regular ole potato. I used Japanese sweet potatoes, and they were fine
although it was maybe a bit sweet.
Lemongrass protip: cut the ends off, then cut it in half, and then cut the slices lengthwise.
This way you can easily remove them before eating.
Chili paste: either buy some or better yet make your own by finely chopping lemongrass,
shallots, galangal, garlic, chilies, and mixing until creamy.
I recommend adding the coconut milk and water carefully, maybe dont use quite as
much of either as in the ingredients list. That being said, the soup changes flavor over
time so if you judge it too early it will probably taste too coconutty and not have the spice
flavor you are looking for.
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12
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!
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.
Cool completely (about one hour) and put into freezer.
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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.
April-May 2012
14
Makes 2 servings.
Serve with simple cauliflower rice and sauted bok choy.
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15
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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1.13 Caramelized Coconut Milk Sauce Over Tilapia and Steamed Vegetables
Submitted by: porcuswallabee
INGREDIENTS:
1 zucchini
broccolini
green beans
onion, sliced
pine nuts
1 tilapia filet
avocado
coconut milk
water
INSTRUCTIONS:
1. In a saucepan, mix about 3 parts water, 1 part coconut milk.
2. Bring liquid to a boil and steam veggies (like pine nuts, broccolini, green beans, onion) in
a steam basket above it.
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3. The water will evaporate and the remaining coconut milk will thicken to a sauce
consistency.
4. Fry tilapia separately.
5. Serve fish over avocado slices. Add steamed vegetables. Top with sauce.
NOTES:
The highlight of this recipe is not how I used Coconut milk, but rather how I misused it. I
only meant to use the coconut milk to steam the vegetables to see what might happen, but
it turned into a nice sauce.
Additional photos.
NOTES:
April-May 2012
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Makes 8 cups.
April-May 2012
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2 E GGS
As the primary symbol of fertility in many cultures, eggs have been the center of many ancient
civilizations since the dawn of time, from the Romans, to the Phoenicians, to the ancient Chinese
people.
Eggs are known to be an essential source of protein and 14 essential nutrients. Contrary to
popular belief, eating eggs does not increase levels of bad cholesterol in the blood. It is also
know that the amount of cholesterol the body creates on a daily basis outweighs that of eating an
egg or two every morning. Cholesterol is in fact needed as a base to create steroid hormones such
as estrogen, cortisol, and testosterone.
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20
11. Serve.
NOTES:
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:
April-May 2012
21
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.
NOTES:
April-May 2012
23
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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If you cant wait, flip the cup when its almost done to get the last bit of white cooked.
Quick, easy, and so cute!
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We prefer our slightly underdone if were saving them for the week so that when
reheated the eggs do not become overcooked.
Makes 16-24 pizzas, depending on how much you fill the cups with toppings. We filled
our muffin cups about 50% with toppings and 50% with eggs and had 20 egg cups.
NOTES:
April-May 2012
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28
Sorry my oven sucks so it's hard to give precise temp and times.
NOTES:
April-May 2012
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Recipe posted in response to editorial by McGee: Though we commonly speak of hardboiled eggs, boiling is not a good way to cook eggs. Turbulent water knocks the eggs
around and cracks shells ... and a water temperature way above the protein coagulation
temperature means that the outer layers of the white get rubbery while the yolk cooks
trough ... A properly prepared hard-cooked egg is solid but tender, not rubbery; its shell
is intact and easy to peel; its yolk well centered and not discolored; its flavor delicate,
not sulfurous.
Method variation submitted by JansSushiBar: You can also put the eggs in a pot of cold
water to cover, bring them to a boil then turn the heat off and cover them for 10 minutes
before running cold water over them.
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NOTES:
Use an egg carton for easy transport and display of the eggs. Put some spinach leaves in
the bottom of the egg carton for presentation.
April-May 2012
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1.
2.
3.
4.
5.
6.
Place the egg yolks in the bowl of a stand mixer and attach the paddle.
Beat for 1 or 2 minutes until they are thick and sticky.
Add the vinegar, honey, salt and mustard.
Beat for 30 seconds more.
Begin adding the oil a tablespoon or two at a time while the mixer is running.
Continue beating for 10 seconds or so after each addition, to be sure the egg yolks are
absorbing the oil.
7. After 1/3 to 1/2 cup of oil has been incorporated, the mayonnaise will thicken to the
consistency of heavy cream and it will no longer be in danger of separating or curdling.
8. Beat in the remaining oil in a thin, steady stream it helps to rest the lip of the measuring
cup on the edge of the mixing bowl.
9. If the mayo becomes too thick and stiff, beat in drops of vinegar or lemon juice to thin it
out, then continue with the oil.
10. Season to taste, if necessary.
NOTES:
If not using immediately, scrape it into a clean, dry container with a tight lid and
refrigerate. It will keep for 5 to 7 days.
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3 AVOCADO
Ahhh, Avocado. The butter of the vegetables. Interesting fact: The avocado gets its name from
the Latin American Nahuatl word ahuacatl, which happens to mean 'Testicle', because of its
suggestive ball-like shape.
Avocados have been eaten regularly at least 291 years before Common Era, first discovered in
Mexico. The Aztecs not only ate avocados for nourishment, but also as a sexual stimulant.
Avocados have about 35% more potassium than bananas, and are rich in vitamins B, E, and K.
Avocados are loaded with delicious monounsaturated fats, and have been shown to lower blood
cholesterol levels.
3.1 Avocado Cupped Iced Cream of Banana, Coconut Milk and Avocado
Submitted by: carbonbased
INGREDIENTS:
1 avocado
banana
cup coconut milk
1 tsp vanilla extract
1 tsp cinnamon
1 Tbsp honey or agave nectar
2 Tbsp crushed almonds
2/3 cups ice
INSTRUCTIONS:
1.
2.
3.
4.
5.
6.
7.
8.
NOTES:
April-May 2012
35
A zesty gazpacho soup with a definite kick, calmed by the avocado crme.
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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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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.
INSTRUCTIONS:
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Serves 6, as an appetizer.
Serves 3, as a side dish or breakfast entree.
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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:
NOTES:
April-May 2012
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Cacao: I use SCHOC 100% cacao, but the Lindt Excellence 85% chocolate or higher is
fine too.
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NOTES:
The lemon juice gives the dip a bit of tang and keeps it from browning.
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NOTES:
Be as creative as you want with your tuna salad. When I make this, I end up using about
the tuna salad per avocado.
In my opinion, it tastes better when you make the tuna salad ahead of time and make sure
it is good and chilled.
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4 S ALMON
The word salmon, any variety of fish of the genera Salmo and Oncorhynchus, comes from the
Latin salmo, which later became samoun in Middle English. Many Native American tribes
depended heavily upon salmon in their diet.
A simple rule of thumb is that the vast majority of Atlantic salmon available on the world market
are farmed (almost 99%), whereas the majority of Pacific salmon are wild caught (greater than
80%).
Salmon is known for its high protein, high omega-3 fatty acid content, and high vitamin D
content.
4.1 Wasabi Cream Cheese Salmon Maki, Salmon Sashimi, Roe Maki and
Wakame Salad
Submitted by: headbean
Recipe Resource: http://diy-sushi-recipes.com/seaweed-salad.html/
INGREDIENTS:
cream cheese, softened
wasabi
a few pieces of raw cauliflower, grated
avocado
salmon
nori
Wakame Salad:
3/8 oz dried wakame
3 Tbsp light soy sauce
3 Tbsp
rice vinegar (without seasoning)
1 tsp sugar
2 Tbsp sesame oil
2 scallions, thinly sliced
1 tsp finely grated ginger
1 Tbsp toasted sesame seeds
INSTRUCTIONS:
1. Prepare the salmon: take the skin off. (The sharper your knife, the better that way you
don't maul the salmon.) Slice into sashimi. Try not to handle the fish too much.
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2.
3.
4.
5.
6.
7.
8.
9.
NOTES:
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45
7. Set oven to 350 and bake salmon cubes -- arranged with space between each -- for 15ish
minutes.
8. Let skins cool on towel. Save sauce.
9. Let salmon cool.
10. Skewer, rolling skins between each.
11. Place on ceramic or metal serving boats to keep them elevated.
12. Coat with sauce. Broil 4min.
13. Turn, coat with sauce. Broil 2min.
14. Coat with sauce.
15. Serve; plate with sriracha sauce.
NOTES:
1. I had a fried salmon skin roll several years ago and thought it was a nice texture and taste.
2. I have never scaled a fish, but it was pretty easy. To cut it, I ended up rolling the skins
though (cutting it flat wasn't really working out).
3. Rufina Filipino Fish Sauce: http://importfood.com/sarp4201.html
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7. Add the ghee and when it has melted and coated the bottom of the pan; place the salmon
in the skillet in a single layer, skin side up.
8. Sear for 2 to 3 minutes, and then carefully flip.
9. Reduce the heat to medium and continue cooking, basting the fish with the grapefruit
glaze, until the fish is cooked through and flakes easily with a fork, another 5 to 7
minutes.
10. Garnish the salmon with a few more pink peppercorns and serve immediately.
NOTES:
Servings: 4
Nutrition (per serving): 259 calories, 12.2g total fat, 75.4mg cholesterol, 200.8mg
sodium, 477.7mg potassium, 12.1g carbohydrates, 1.5g fiber, 8.6g sugar, 24.9g protein
47
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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April-May 2012
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NOTES:
Serves 2.
Open a window when preparing horseradish to clear the pungent air.
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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INSTRUCTIONS:
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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.
INSTRUCTIONS:
1. Preheat the oven to 400 F.
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2. Lay out a good sized amount of parchment paper (best present wrapping judgment) and
lay out your salmon fillet.
3. Squeeze some lemon and rub the whole thing with olive oil, salt and pepper to taste.
4. Place sliced lemon on top.
5. Fill one side with asparagus and tomatoes topped with squeezed lemon, olive oil, salt &
pepper.
6. On the opposite side, place cubed sweet potato and onion.
7. Drizzle olive oil and salt.
8. Fold it up so it stays closed. Use twine or toothpicks to secure, if necessary.
9. Put in the oven with the folded seam on the top (so you can easily check to see if the fish
is flakey).
10. Bake for 20 minutes at 400 degrees.
11. The fish is done when pink/white and flakey and when everything else appears done as
well.
NOTES:
It is important to get thick asparagus spears so that they DO NOT get too mushy during
cooking.
Be sure to cube potatoes small enough so that that they DO get mushy.
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5 T OMATO
This odd fruit was first introduced to Europeans by explorers returning from the New World. In
about 700 AD, the Aztecs began to cultivate tomatoes and it was through them that the rest of the
world got tomatoes.
Tomatoes are a natural antioxidant that can help prevent a number of diseases, including heart
disease and some cancers. They are an excellent source of potassium, calcium, and vitamin A
and C. All of these are important nutrients needed for optimal health.
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NOTES:
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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.
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:
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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.
April-May 2012
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e.
f.
g.
h.
NOTES:
This is a simple roast chicken where none of it is waster by making a stock with the
carcass.
For any of you with kids, I'm sure this is something they could help make, or, at the very
least, help eat.
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Measurements for all spices are approximate; adjust according to your taste preference.
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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.
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.
INGREDIENTS:
2 chicken breasts
sliced ham
2 Tbsp coconut flour
coconut oil
egg, whisked
grated old Gouda (optional)
oregano
grated coconut
salt & pepper
For the Sauce:
5 tomatoes
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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:
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7 C URRY
7.1 Chicken Sweet Potato Curry
Submitted by: paleogirl
INGREDIENTS:
2 cooked chicken breasts or leg quarters
2 Tbsp lime juice
2 Tbsp curry powder
1 large sweet potato
2 medium carrots
2 Tbsp coconut oil
1 medium onion, roughly chopped
2 length of peeled ginger
4 cloves garlic, peeled
cup water
1 bay leaf
tsp salt
1 can coconut milk
INSTRUCTIONS:
1. Chop the cooked chicken meat into bite-sized pieces and place in a bowl.
2. Add the lime juice and curry powder and mix to coat the chicken evenly.
3. Set aside.
4. Heat the coconut oil in the bottom of a large pot over medium-high heat.
5. Cut the sweet potato and carrots into a 1-inch dice.
6. Saut in the hot oil for five to seven minutes.
7. Don't be afraid to let those suckers caramelize; doing so will greatly enhance the flavor.
8. Remove the sweet potato and carrot to a plate and set aside.
9. Lower the heat to medium.
10. Place the onion, garlic, ginger and water in the jar of a blender and process into a smooth
paste.
11. Pour the paste into the heated pot (there should be some oil left over from cooking the
vegetables).
12. Cook the paste over medium heat, stirring occasionally, until most of the liquid is
evaporated.
13. Add the sweet potatoes, carrots, chicken and marinade liquid, bay leaf, salt, and coconut
milk.
14. Stir to mix.
15. Increase the heat to high and bring the mixture to a boil.
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16. Reduce heat to medium-low, and simmer uncovered for 15 minutes, stirring occasionally.
17. Serve hot, with Sriracha sauce on the side for spice-lovers.
NOTES:
Serves 2.
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NOTES:
Pork shoulder: or use any other slow cooking meat, like stewing beef for example.
Kashmiri chilies: this can be bought at Indian grocery stores. Sometimes they just sell it
as a powder instead of the chili. These are not spicy chilies but are used mainly to give
the curry the fiery red color. I've been told you could substitute it with paprika.
It looks very spicy because of the color, but it's really more of a tangy taste due to the use
of vinegar.
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INSTRUCTIONS:
1. Heat a medium skillet on medium-low and cook the onion in the oil until it begins to
soften, about 3 minutes.
2. Stir in the curry powder and continue cooking for a minute.
3. Add the tomatoes and coconut milk.
4. Season to taste with sea salt and freshly ground black pepper.
5. Bring to a simmer.
6. Add the shrimp and spinach and cook, covered, for about 5 minutes, until the shrimp are
cooked.
NOTES:
I know that many people are not as familiar with yellow curry as with other types of
curries, so I hope that those of you that try this recipe enjoy it, be it your first or tenth
time eating a yellow curry dish.
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!
I love to serve this on a nice beautiful bed of fresh spinach or butter lettuce.
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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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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:
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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
74
I used two different spices for the two different types of prawns.
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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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.
NOTES:
Makes 2 servings.
Diced tomatoes: I like Muir Glen.
Onion: I like large slices instead of diced small.
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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.
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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.
Garnish pictured: two onion rings (see recipe 15.1) or use whatever you'd like if
anything at all!
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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:
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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.
9. Place the head of cabbage on a large
plate or platter.
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Serves 4.
It's a bit messy, but you can eat the wedges like a big soft taco. Take the outer leaf off of
the taco before eating it, placing it on the plate to catch the meat that fell out. When
done with the main part, roll up the outer leaf with the dropped filling and eat that.
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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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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
NOTES:
Chicken: this recipe can be made with chicken breasts, thighs or legs.
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INSTRUCTIONS:
1. Sandwich:
a. Heat oven to 375F (190C).
b. Mix dry ingredients together.
c. Beat eggs.
d. Combine wet ingredients with dry.
e. Let batter set for 5 minutes.
f. Pour into baking dish/pan.
g. Bake for 25-30 minutes or until cooked through (use a toothpick to test).
h. Let cool.
i. Slice bread and slather on almond butter.
j. Blend up some raspberries to make "jam".
k. Add to bread slice.
l. Put bread together to make a sandwich.
2. Almond milk shake:
a. Blend ingredients together.
b. Pour into glass; drink.
NOTES:
LSA: this is a mix of linseed 50% (aka flax), sunflower seeds 33% and almond meal
17%.
I work at a school and see kids munching on their sandwiches every day. Some days I
just want a sandwich (a meatless one)!
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2. When completely melted, add the cocoa powder and the optional coconut nectar till you
reach the desired taste.
3. Meanwhile, line up your molds. (I used silicone muffin cups, but you could also use a
silicone ice cube tray for example or muffin papers. At least use something that makes it
easy to remove the chocolate later.)
4. In each muffin cup, pour a small amount and let it cool in the fridge.
5. Once it is solid, scoop about a teaspoon of almond butter and then pour the remaining
liquid over it until fully covered.
6. Store in the fridge or freezer.
NOTES:
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.
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NOTES:
The marinade for the pork in this recipe results in a very tender companion to your Greek
salad.
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NOTES:
Serves 8.
Protein substitutions: 4 lb pork shoulder (cubed), or 4 lb chicken (cut into pieces).
Nutrition (per serving): 341 calories, 12.9g total fat, 167.8mg cholesterol, 1160.7mg
sodium, 950.4mg potassium, 9.7g carbohydrates, <1g fiber, <1g sugar, 49.3g protein
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If you haven't given up beer in your Paleo diet this goes great with a good Porter like
Sierra Nevada, Fuller's London Porter or Geary's London Porter.
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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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.
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
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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. Slice the cabbage lengthwise in half; cut away the tough stem parts.
2. Chop roughly.
3. Dissolve the salt in the water in a large stock pot; place the cabbage in the water.
4. Place a plate on top, weighted if necessary, to keep the cabbage submerged.
5. Place on the counter for at least 2 hours, or up to 24.
6. Mix the remaining ingredients in a very large metal or glass mixing bowl.
7. Drain the cabbage; rinse, and squeeze it dry.
8. Add the cabbage to the bowl with the rest of the ingredients and mix well.
9. Pack the kimchi into two 2-quart, clean glass jars and cover tightly.
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.
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NOTES:
Servings: 32
Yields 4 quarts.
I do not recommend allowing it to sit on the counter for more than three days - refrigerate
the jars; they will still ferment.
Once refrigerated, the kimchi is ready to serve. It will keep for many weeks, and continue
to ferment and become sourer. If, at any point, it begins to smell bad, throw it away
immediately without tasting.
Nutrition (per serving): 14 calories, <1 calories from fat, <1g total fat, 0mg cholesterol,
423.7mg sodium, 114.7mg potassium, 3g carbohydrates, 1.1g fiber, 1.5g sugar, <1g
protein.
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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.
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:
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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.
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Lemon juice: substitute balsamic vinegar plus 2 tbsp. olive oil (depending on your taste).
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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15. Cover the blender and pulse the blender a few times to let the water settle down with the
mixture.
16. While still covered and holding your hand over the cover, blend on high.
17. Leaving the mixture in the blender, sample a taste for flavor.
18. Add additional salt/desired spices to taste.
19. Cover and blend again until pureed not too thick; not too thin.
20. To serve:
a. Put a few almonds at the bottom-center of a soup bowl and offset-stack 2 slices of
goat cheese on top of the walnuts.
b. Grind freshly cracked pepper over the goat cheese.
c. Slowly pour the broccoli soup into the bowl to the side of the garnish in the center
of the bowl being careful not to pour it OVER the cheese-stack garnish. Do not
overfill the stacked cheese garnish should not be submerged.
d. Finish by drizzling a ring of a little bit of olive oil around the goat cheese (on the
soup part).
NOTES:
Broccoli selection: choose a dark green broccoli head where the florets are all nice and
tightly closed up.
Goat cheese: use a nice ash-rolled version.
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15 O NION
Common onions are normally available in three colors: yellow, red, and white. Yellow onions
are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a
rich, dark brown when cooked and give French onion soup its tangy sweet flavor. The red onion
is a good choice for fresh uses or in grilling and char-broiling. White onions are the traditional
onion used in classic Mexican cuisine. They have a golden color and sweet flavor when sauted.
In ancient Greece, athletes ate large quantities of onion because it was believed to lighten the
balance of blood. Roman gladiators were rubbed down with onion to firm up their muscles. In
the Middle Ages, onions were such an important food that people would pay their rent with
onions, and even give them as gifts. Doctors were known to prescribe onions to facilitate bowel
movements and erections, and also to relieve headaches, coughs, snakebite and hair loss.
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NOTES:
Makes 4 servings.
Nutrition (per serving): 244 calories, 18.6g total fat, 64.9mg cholesterol, 332.4mg
sodium, 82.9mg potassium, 17g carbohydrates, 1.2g fiber, 1.2g sugar, 2.1g protein
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sauce.
11. Serve the slices of meat topped with the cooked onions and sauce.
NOTES:
Serves 4.
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16 A SPARAGUS
By around 20,000 BP, asparagus was being eaten near Aswan in Egypt. It has been used as a
vegetable and medicine, owing to its delicate flavor, diuretic properties, and more. It is pictured
as an offering on an Egyptian frieze dating to 3000 BC. Still in ancient times, it was known in
Syria and in Spain. Greeks and Romans ate it fresh when in season and dried the vegetable for
use in winter; Romans would even freeze it high in the Alps, for the Feast of Epicurius. Emperor
Augustus reserved the Asparagus Fleet for hauling the vegetable, and coined the expression
"faster than cooking asparagus" for quick action.
Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6,
calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A,
vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus,
potassium, copper, manganese and selenium, as well as chromium, a trace mineral that enhances
the ability of insulin to transport glucose from the bloodstream into cells. The amino acid
asparagine gets its name from asparagus, as the asparagus plant is rich in this compound.
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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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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.
NOTES:
Many people tend to like the sweetness of honey combined with the saltiness of ham.
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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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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.
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3. Heat the lard in a heavy skillet over medium heat until a drop of water hisses and sputters
in the fat (careful!).
4. Place the avocado slices in the skillet in a single layer-- do not crowd.
5. Fry until golden brown on the bottom, flip with a fork and fry the other side until golden.
6. Remove promptly to a layer of paper towels to drain, and pat dry with more towels.
7. Whisk the horseradish and Paleo mayonnaise together.
8. Serve the avocado fries promptly, sprinkled with salt and pepper, and with the
horseradish mayo on the side.
NOTES:
Serves one.
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19 L ETTUCE /S PINACH
Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh,
steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein),
vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2,
calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium
and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in
spinach.
Depending on the variety, lettuce is a good source of vitamin A and potassium, with higher
concentrations of vitamin A found in darker green lettuces. It also provides some dietary fiber
(concentrated in the spine and ribs), carbohydrates, protein and a small amount of fat. With the
exception of the iceberg type, lettuce also provides some vitamin C, calcium, iron and copper,
with vitamins and minerals largely found in the leaf.
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This salad is super easy to make, and the textures of the various ingredients make it very
enjoyable to eat.
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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
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:
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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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