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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
3.8 Ice cream with 100% Cacao Ganache ............................................................................ 41
April-May 2012

Paleo Iron Chef Recipes

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 ..................................................................... 62
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" ......................................................... 75
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
9.3 Three-Ingredient Sweet Potato Pancakes ....................................................................... 81

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Paleo Iron Chef Recipes

9.4
9.5
9.6
9.7

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 ........................................................................................................... 89
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................................................................................................................................ 105
13.1
Kimchi ...................................................................................................................... 106
13.2
Roasted Garlic Fauxtatoes ........................................................................................ 107
13.3
Garlic Balsamic Crusted Pork Tenderloin ................................................................ 108
13.4
Garlic Mashed Cauliflower ...................................................................................... 108
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
17
Honey ............................................................................................................................... 123

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Paleo Iron Chef Recipes

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.
April-May 2012

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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Paleo Iron Chef Recipes

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.
9.

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.

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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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Paleo Iron Chef Recipes

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.
NOTES:
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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.
b. Top with sliced avocado and sauted red onion.
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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)

INSTRUCTIONS:

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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.
5.
6.
7.
8.

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.
Pure until you get a thick avocado slurpee.
Transfer to a bowl, add the water and the remaining coconut cream, and stir until smooth.
Press some plastic wrap on the surface of the liquid, seal tightly, and chill in the fridge
for an hour (to keep from browning).
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.

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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:

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:
I wanted to try something a bit different than my usual lemon-herb-garlic salmon recipe,
so I kicked it up a notch.
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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

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.

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)

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.

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.

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.

NOTES:

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:

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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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.

6.4 Mango and Herbed Goat Cheese Chicken


Submitted by: just_to_unsubscribe

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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.

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
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:

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!
I love to serve this on a nice beautiful bed of fresh spinach or butter lettuce.

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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:
a. Combine paprika, garlic and rosemary.
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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.

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


Submitted by: zak_on_reddit

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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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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.
NOTES:

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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.

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!

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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.
9. Place the head of cabbage on a large
plate or platter.

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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.
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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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.

10.3 Stuffed Peppers

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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.

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.

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.
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.
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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.

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.

13.4 Garlic Mashed Cauliflower


Submitted by: SATC
INGREDIENTS:
1 large head of cauliflower

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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.

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.
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
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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.

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
lime, juiced
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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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