Docstoc

Paleo 2011 Recipe Book - CrossFit Crux Blog

Document Sample
Paleo 2011 Recipe Book - CrossFit Crux Blog Powered By Docstoc
					                                                Breakfast
Paleo egg Pizza – My favourite
Crust:
8 eggs scrambled
2 tbsp olive oil
3 garlic cloves minced
1 tbsp dried basil
Pinch of sea salt
Black pepper to taste

Toppings:
1/2 cup Trader Joe’s Organic Marinara sauce (or gluten free marinara sauce of your choice)
1 lb ground mild italian pork sausage
1-2 sweet bell peppers diced
2 roma tomatoes sliced
1 cup sliced black olives
3 green onions sliced

In a medium sized skillet, brown the sausage and set aside. In a large skillet heat the olive oil over
medium high heat and add the minced garlic. Saute for 2 minutes. While the garlic is cooking, add the
basil, sea salt, and pepper to the scrambled eggs and mix well. Pour the egg mixture over the garlic in
the skillet and turn the heat down to medium. Cover and let cook for about 3 minutes, or until the
bottom of the eggs are set and firm. Do not stir or disturb the eggs while cooking. Remove the lid and
transfer the skillet to the oven and broil for another 3 minutes or until the top of the frittata is also firm.
Remove from the oven and add evenly spread the 1/2 cup of marinara sauce. Add the cooked sausage
and the rest of the toppings. Place the pizza back in the oven and under the broiler for another 5
minutes. Slice and serve immediately with avocado slices as a garnish!

Breakfast Egg Cups
Ingredients for One Serving
2 slices of black forest ham – I used gluten & soy free with low nitrates and low sodium
2 eggs
handful of fresh spinach
4 mushrooms, cleaned and sliced
2 tsp of finely chopped onion
1 garlic clove, finely chopped
1 tsp coconut oil

Directions: Heat oven to 350°F
Line 2 muffin cups with a slice of ham each. Bake in oven for ~ 5 minutes, until edges look like they are
starting to brown and ham holds its cup like shape. While ham is cooking, in small frying pan, heat
coconut oil over medium heat. Add mushrooms, garlic and onion and saute until cooked. Add spinach
and continue cooking until wilted. Set mixture aside
To assemble fill each ham cup (still in muffin tin) with about 1 tbsp of the mushroom spinach mixture.
Crack an egg over the top of each and season with salt and pepper.
Place back in oven. Bake for about 10 minutes or until the egg is cooked to your liking.
Quick Paleo Pankcakes
• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter.
Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to
form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn
them!
Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I
like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce

Banana Pancakes (makes 2)
1 banana
1 egg
1 egg white
dash of cinnamon and vanilla
Whip eggs together, then add mashed banana and spices. Pour by 1/4 cup onto heated pan with
coconut oil. Flip once. They need to be perfect to flip or they stick..So watch them carefully.
No need for syrup- they are sweet enough.

Katie’s Banana Pancakes
2 Ripe Bananas, 4 Eggs, 1 Cup almond flour, 1 Cup unsweetened shredded coconut, 1 Tablespoon of
vanilla, 1-2 teaspoons of cinnamon
Directions:
 Mix all ingredients in a large bowl.
 Heat coconut oil on medium/low.
Pour 1/4 cup of batter into pan and cook pancake till bottom is browned, then flip. Be sure to watch
these--they can burn easily! Top with more coconut oil, almond butter, butter, mashed strawberries, or
maple syrup.

Coconut Pancakes
1/4 cup coconut flour
4 eggs
1 tbsp coconut milk
1/4 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp baking soda

In a medium sized mixing bowl, blend all ingredients with a hand mixer.
Heat coconut oil in a non-stick frying pan or griddle to medium heat.
Pour 1/8 cup of batter into frying pan or griddle.
Cook for 2 minutes, flip, cook for 2 more minutes, repeat with the rest of the batter
Fried Banana and Toasted Pecan Topping
1 tsp coconut oil , 1 banana, 1/4 cup pecans, chopped
Heat coconut oil in a non-stick frying pan on medium heat.
Slice banana and add to frying pan.
Sear banana slices until brown and crispy on the bottom side, then flip.
Add pecans to frying pan and lightly toast with the seared banana slices.
Top over waffles or pancakes and serve.


Banana Oatmeal:
Mix 1 1/2 banana in a bowl, add 2 tbs of shredded coconut, handful of chopped walnuts and 3/4 cup of
frozen blueberries. Microwave for 1.15 minutes. Add some flax seed after the heating
process and add whey powder if you're not having any additional protein with your meal. Voila Grain
Free Oatmeal!


Paleo No-Oatmeal

1 Banana
3 Eggs
1 sml handfull of walnuts
1 sml handfull of pecans
1 tsp of cinnamon
2 tbsp of ground flax seed
1/4 cup of almond milk
1 tbsp of almond butter
1 pinch of ground ginger (optional)
1 pinch of ground nutmeg (optional)

Instructions

Add walnuts, pecans, flax seed and spices to a food processor and pulse it down to a course grain,
making sure to stop before it’s totally ground into a powder. Set aside.

Whisk together eggs and almond milk until the consistency thickens a little bit. Thoroughly blend
together the mashed banana and almond butter and add to mixture, mix well.

Stir in the nut mixture. Gently warm on the stove until it reaches your desired consistency; this should
only take a few minutes. Stir the mixture frequently as it cooks.
                                               Lunches
Chicken Curry Salad
1 pound organic, boneless skinless chicken breast
3-4 stalks of celery, sliced lengthwise then chopped
1 cup chopped apple
½ cup chopped walnuts
3-4 tablespoons blender homemade Mayonnaise (more if needed)
Curry powder (lots!)
Sea salt & pepper to taste
Large fresh leaves of Bibb or other lettuce
Directions:
Slice uncooked chicken breast into long, thin strips, then cut down into 1-inch cubes. Add to skillet with
a little bit of water, and cook until just tender and white all the way through. When done, drain and set
aside. In a small bowl, mix together mayonnaise, curry powder, and salt and pepper, adding curry until it
reaches your heat level of satisfaction.

In a separate bowl, toss chicken with nuts, celery and apple. Finally, add chicken to wet ingredients and
stir it all together. Spoon into lettuce leaves, wrap up, and enjoy.

Cranberry Walnut Chicken Salad
This simple chicken salad is healthy and fresh, a unique combination of a slightly sweet dressing, tart
dried cranberries, and pungent feta cheese. Add walnuts for a bit of texture interest, and put everything
over shredded chicken breast meat… it’s perfect on its own, or in a pita, lettuce wrap, on crackers, in an
endive leaf… the possibilities are endless.
For this recipe, you will need:
• 3 chicken breasts, cooked and shredded
• 1/4 to 1/3 cup mayonnaise
• A splash of orange Juice
• 1/3 cup craisins (dried cranberries)
• 1/4 cup chopped walnuts
• Feta cheese (crumbled) to taste

Whisk the mayo and OJ together in a small bowl, then dump everything together in a large bowl and stir.

Purple Cabbage Slaw

3 cups purple cabbage, chopped
1 cup cucumber, chopped
1/3 cup purple onion, finely chopped
1/2 cup green mango, diced
3 tbsp olive oil
2 tbsp balsamic vinegar
Cracked black pepper to taste
Mix all ingredients together in a large mixing bowl.

I added chicken to this and used a bag of mixed coleslaw.
Warm Mushroom and Garlic Salad
Serves 2-4
olive oil (enough for dressing too!)
1/2 box mixed greens
2-3 packages of mushrooms- sliced (can use a variety here if you wish)
3/4 red onion- thinly sliced
roasted garlic- 6 cloves
4 slices bacon- crispy (ISH)
splash of balsamic vinegar (ISH)
fresh ground pepper or sea salt to taste
can add various types of meat here, such as chicken or beef (I splurged and added bacon)
Directions:
wash spinach or mixed greens thoroughly, in the meantime, or before, roast garlic in oven (see separate
directions) and fry the bacon on the stove top on medium to high heat, until crispy. During this time,
take chopped mushrooms and onions and saute in frying pan over medium to high heat in olive/coconut
oil , cook until caramelized and /or golden brown (until done) next, add in roasted garlic into the
mushroom mix the next part is easy: grab a handful of the lettuce mix and put it on the plate, next
spoon out mushroom mix and top with bacon, chicken, beef or any other meat that you may prefer (this
mixture is better warm!) pour over any excess juices as the dressing
 Roasting garlic is simple— place peeled garlic bunches into a casserole dish or onto a baking sheet.
Make certain that you cut off about 1/4 inch of the top to make it even. Pour olive oil over the garlic
cloves and add lots of fresh ground peeper and sea salt (optional). Roast in the oven for 45-60 minutes
@ 350-400. The leftover garlic can also be stored in the fridge and used later on in the week in other
dishes or as a spread.


Coconut Encrusted Chicken Salad
Ingredients:
4 boneless, skinless chicken breasts
½ cup unsweetened coconut flakes
½ cup almond flour
Salt and pepper to taste
2 eggs
3 tbsp of virgin coconut oil
1 bag/8 cups of mixed salad greens or spinach
2 tbsp olive oil
2 tbsp lemon juice
Method:
Trim any remaining skin or white parts from the chicken breasts. (Note: I usually love the skin on
chicken. In fact I find boneless skinless chicken breast pretty boring unless it is dressed up like I’ve done
here.) Rinse under cool water and pat dry using a clean kitchen towel or parchment. On a chopping
board, cut the chicken into strips somewhere between ½ an inch and an inch thick. Set aside. In a
shallow dish, combine coconut flakes, almond flour and salt and pepper. In a bowl, crack eggs and beat
lightly. Dip the chicken strips first in the egg and then roll in the coconut/almond flour mixture. Heat the
coconut oil in the pan over medium-high heat and sauté the chicken strips until the exterior turns a
golden brown and the inside is no longer pink. Remove from heat and place atop a bed of mixed greens.
Drizzle with olive oil, lemon juice, and salt and pepper to taste and serve immediately. Serves 4.
 Coconut-Lime Chicken Stew with Rice (can be made without rice)
Serves 8
1 tbs vegetable oil
3 chicken breasts, bone-in, skinless
3 cups onions, coarsely chopped
1 1/2 cups red peppers, diced
2 tbs garlic, finely chopped
3tbs fresh ginger, finely chopped
1/4 tsp chili flakes, or to taste
4 cups sweet potato, finely diced
1 tsp salt, or to taste
4-6 cups water/stock
1 can (414ml) coconut milk (light or regular)
2/3 cup jasmine or basmati rice
1/2 cup fresh cilantro, coarsely chopped
1 cup frozen peas
Zest and juice or 2 juicy limes
1) In a large pot, heat oil over medium heat, add chicken breasts and cook until well browned on both
sides, about 15 minutes. Remove and set aside; the chicken does not need to be cooked through at this
point.
2) To the same pot add onions; red pepper, garlic, ginger and chili flakes; sauté over medium heat until
onions are translucent, about five minutes.
3) To the pot add the browned chicken, sweet potato, salt and water. Bring to the boil, then lower heat,
cover and simmer until potatoes are tender and chicken is cooked through.
4) Remove chicken and let cool enough to handle. While chicken is cooling add coconut milk, 2 cups
(500ml) water and rice. Cook until rice is done, about 20 minutes.
5) Coarsely chop or shred chicken and add to pot along with cilantro, peas, zest and juice. Serve

Bacon, Egg, Avocado and Tomato Salad
Ingredients:
1 ripe avocado, chopped into chunks
2 boiled eggs, chopped into chunks
1 medium-sized tomato, chopped into chunks
Juice from one lemon wedge
2-4 cooked pieces of bacon, crumbled (optional)
Salt and pepper to taste
Mix all ingredients together, stirring not too much, but just enough to make some of the avocado and
egg into mush.

Paleo Pizza
1 cup almond meal
2 tbs flax (optional)
1/2 c chopped pecans
3 egg whites
Mix together and press into pizza pan lined with wax paper. Bake at 350 while toppings get lighlty
cooked in a frying pan for about 10 mi.
Remove semi hard crust from oven, spread with marinara sauce . Spread on toppings and return to
oven for another 20 min. Voila!
Quick Curry Soup
1 yellow onion diced
3 zucchini squash halved and sliced
2 lbs grass fed ground beef
2 tsp crushed garlic or 6 minced garlic cloves
4 tbsp curry powder
1 tsp ground turmeric
1 tsp ground cumin
1 tsp cinnamon
2 tsp ground ginger
2 cans coconut milk
2 tbsp coconut oil
Chopped cilantro
Saute the onions in the coconut oil until tender, add the ground beef and brown. Add all the spices to
the ground beef and onion mixture and stir well. Pour in the coconut milk and add the sliced zucchini.
Bring the soup to a simmer and let it cook for about 5 – 7 minutes or until the zucchini are tender but
not too mushy. Serve with a little chopped cilantro for garnish


Bacon, Chicken and Avocado Salad
Servings: Approx. 4
Ingredients:
1/4 pound bacon, or 4-5 slices, cut into 1/2 inch bits
8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
1 avocado – peeled, pitted and cut into 1-inch chunks
1 head romaine lettuce, chopped
1/4 cup chopped red onion
1/2 cup chopped walnut
1 apple – cut into 1 inch chunks (optional)
Instructions:
In a pan over medium heat, cook the bacon “bits” until crisp.
Remove and set aside, but save the bacon grease in the pan. Next, add the chopped and seasoned
chicken thighs to the pan and sauté in the bacon grease. Cook the chicken and turn so that every side is
browned.
Allow it to simmer over low heat while you prepare the rest of the salad.
Toss the chopped romaine, avocado, chicken and bacon together. Top with red onion, walnuts and
apple.
                                                 Dinners
Chicken Pot Pie
Ingredients (serves 4-6)
Crust
- 1 Cup almond flour
- 1/4 Cup Olive Oil
- 1/4 tsp baking soda
- 1/4 tsp sea salt
Filling
- 2 big roasted chicken breasts (boneless, skinless) cut into small pieces
- 2 Tbsp olive oil
- 3 Cups cremini mushrooms – sliced
- 1 Cup chopped onion
- 1 Cup chopped carrots
- 1 Cup chopped celery
- 1 Cup finely chopped broccoli
- 1 Cup finely chopped cauliflower
- 2 Cups chicken stock
- 1 Tbsp fresh Thyme
- 1 tsp dried parsley
- 1 tsp Herbes de Provence
- 2 tsp coconut flour
- 1 Tbsp fresh garlic
- pepper to taste
Directions
1. Pre-heat oven to 350
2. In a small bowl, mix together the crust ingredients
3. Put the dough for the crust in between 2 pieces of wax paper and roll it out to create a thin layer to fit
the size of your casserole dish (9 inch dish). Remove the top layer of wax paper. Put to the side.
4. In a pot or large skillet heat the olive oil and add garlic and onion.
5. Once garlic and onion is softened add the mushrooms and cook for 2-3 minutes
6. Add the carrots, celery, broccoli and cauliflower and cook for 5-7 minutes until the veggies begin to
cook through
7. Add the roasted chicken, chicken stock, coconut flour (to thicken) and herbs
8. Simmer for 10 minutes
9. Pour into your casserole dish and put the dough on top. I took the wax paper and flipped it upside
down on top of the casserole dish and then gently pulled the wax paper away from the dough – you can
see in the original picture that only 1/2 of the crust stayed in tact during this process. It’s OK if it falls
apart, you still get all the flavour.
10. Bake for 25 minutes or until crust is brown. I had to broil mine for 5 minutes at the end to get my
crust to crisp up.
Hasta La Vista Lasagna
2 lbs grass fed ground beef
1lb mild Italian sausage (I used Sicilian chicken sausage from Trader Joe’s)
1 red onion diced
4 cloves crushed garlic
2 tbsp dried oregano
2 tbsp dried basil
1/2 tsp cayenne pepper
1/2 tsp sea salt
2 tbsp olive oil
1 28 ounce can of diced tomatoes drained
1 small can of tomato paste
1cup organic black olives sliced
6 zucchinis thinly sliced(I used my slicer blade in the food processor for thin, even zucchini rounds – for
more “lasagna” like noodles slice lengthwise with a mandolin slicer).
In a large soup pot saute onions and garlic in the olive oil for about 3 minutes. Add ground beef and
sausage and brown. Season meat mixture with all dry ingredients and add drained diced tomatoes and
tomato paste and mix well. In a big lasagna baking dish place a layer of sliced zucchini and then ladle on
a thick layer of the meat mixture and top with the sliced black olives. Top meat and olive layer with
another layer of sliced zucchini and top with a final layer of the remaining meat mixture. Cover tightly
with aluminum foil and back at 350 for 30 min. Let sit for 10 min before serving.


Shrimp Tacos
1 bag of frozen already cooked tail removed shrimp – thawed and drained
1 cup cherry tomatoes halved
1 green bell pepper sliced
1/2 red onion sliced
1 tbsp cumin powder
1/2 tsp cayenne pepper
3 garlic cloves smashed or minced
3 tbsp coconut oil
1/2 a jar of salsa verde
1 head of iceberg lettuce leaves for taco shells
Cut the thawed shrimp in half and set aside. In a skillet, heat the coconut oil over medium heat and
saute the onions, garlic and bell peppers until tender, add the cherry tomatoes and saute for about 1
minute. Add the shrimp, the spices, and the salsa, mix well and cook just until the shrimp are warm.
Serve in the lettuce leaves with sliced avocados and shredded purple cabbage
Pork Pot Roast
1 Boston pork roast (4.5 lbs) or beef chuck roast
6 carrots
5 celery stalks
2 leeks
2 yellow onions
6 fresh thyme branches
6 garlic cloves
2 14 oz cans of diced organic salt free tomatoes
2 cups red wine
1 1/2 cups organic free range chicken broth
4 tbsp organic butter
1/4 cup coconut flour
Sea salt and crushed black pepper to taste
In a large soup pan or dutch oven add the olive oil and heat over medium heat. Sprinkle a bit of sea salt
(if desired) and the crushed black pepper all over the roast. Roll the seasoned roast in the coconut flour.
Sear the roast in the large soup pan for 4 minutes on each side (make sure you get the top and bottom
of the roast seared as well). While the roast is searing, chop the veggies into large pieces. When cutting
leeks, make sure to cut in half lengthwise and rinse well because they are full of sand and dirt in
between the layers. Remove the roast from the pan and add all the veggies and cook in the drippings
from the roast until the onions and leeks become tender. Add the wine, chicken stock, canned
tomatoes, thyme branches (tie them together with some cooking twine so they are easier to remove
later), and a bit more sea salt and pepper. With the flat part of your knife blade, crush the whole garlic
cloves (as pictured) and toss those in as well. Stir well and bring to a boil. In the meantime, place your
roast in a crock pot (this will only work if you have a big crock pot). Pour the vegetable mixture over the
crock pot and cook on high for 4 hours and on low for 1 hour. If your crock pot is not big enough, you
can cook the roast in a dutch oven or large roasting pan at 325 for 2 1/2 hours and then turn down to
250 and cook for another hour. After the roast is done, remove the roast from the vegetable mixture.
With scissors, remove the string holding the roast all together, and slice thin. Remove the thyme
branches from the vegetable mixture and pour half of the veggie mixture into a food processor or
blender, add the butter, and blend until smooth. On a large serving platter place the sliced meat and
top with the remaining cooked veggies and pour the blended sauce over all of it.

Pecan Crusted Chicken
4 chicken breasts
1/2 cup organic spicy brown mustard
2 tbsp raw organic honey
1 cup pecans
Pre heat oven to 350. In a medium sized mixing bowl blend together the mustard and honey. Toss the
pecans in a food processor and pulse until the nuts are finely chopped. Pour the chopped pecans either
on a plate or in a pie pan if you have one. Using a paper towel, remove any excess moisture from the
outside of your chicken breasts. Place the chicken into the mustard/honey mixture and coat on both
sides. Transfer chicken to the chopped pecans and again cover both sides. Place coated chicken into a
greased glass baking dish (I used a little olive oil spray to cover the bottom of the dish) and sprinkle each
chicken breast with just a little sea salt. Bake at 350 for 45 minutes or until the chicken juices run clear.
Cabbage Rolls
The traditional cabbage roll uses rice as a filler, so I substituted ground cauliflower. This is actually really
easy to make – the hardest part is getting the cabbage leaves off the cabbage in one piece.
Ingredients (makes 10-12 cabbage rolls):
- 1 large head green cabbage
- 1/2 head of cauliflower – ground up (use a food processor if you have one or chop finely and use your
hands to shred it)
- 1 Lb ground pork (i also made a batch with ground beef which tasted just as good)
- 2 Tbsp white wine vinegar
- 1/2 onion – chopped
- 3 garlic cloves – minced (about 2 Tbsp)
- 1 Tbsp flat leaf parsley – chopped
- 1 egg
- 725mL crushed tomatoes (~3 cups or 3/4 litre)
- 1/2 small can of tomato paste
- lots of fresh ground black pepper
- 2 Tbsp of olive oil
Directions:
There are a few different ways to remove the leaves from the head of cabbage – I used this link to
determine my weapon of choice. I went with the microwave method: Cut 1 inch off the end (or you can
remove the core like the picture in the link) of the cabbage. Put it core side down in a microwave safe
dish filled about 2 inches with water. Microwave for 12 minutes. Carefully remove, drain and start
running under cold water. Pull off the top couple leaves and put them aside to dry (you’ll need these
later). Start carefully peeling off the other leaves and set aside. You may need to cut off more of the
bottom once you get closer to the middle. Let the leaves dry while you work on the other stuff.
Pre-heat oven to 350
In a small pot, put 1 Tbsp of olive oil. Add 1 Tbsp of the minced garlic and saute for about 1 min.
Add the crushed tomatoes and some ground pepper stir. Bring to a simmer.
Add the white wine vinegar and stir. Let it simmer for about 5 more minutes. This is your sauce. Set it
aside.
In a large skillet, add 1 Tbsp of olive oil. Add the onion and remaining garlic (1 Tbsp) and saute until soft.

Add the tomato paste, parsley and 1/4 cup of the sauce that you already made. Stir and let it heat up
for about 2 min. Set it aside – this is for the cabbage roll filling.
In a large bowl, combine the ground pork, egg, tomato/onion filling, cauliflower and more ground
pepper. Mix together thoroughly with your hands.
Line a large casserole dish with the couple larger outer cabbage leaves that you set aside. This will
insulate your cabbage rolls when cooking and prevent them from burning.
Take 1 of the other cabbage leaves and lay it down flat. Make a slim cut to remove the center vein of
the cabbage leaf – this will make it easier to roll and get rid of the tough part.
Add 1/2 cup of the meat filling to the center of the cabbage leaf. Starting at the stem end, begin to roll
while tucking in both sides. Place it in the casserole dish seam-side down.
Repeat with the other cabbage leaves – you should end up with about 10-12 rolls
Pour the tomato sauce over top of your cabbage rolls and bake in the oven for 1 hour.
Coconut Curry Chicken
Ingredients (serves 4):
- 4 chicken thighs & legs (still intact), skin on
- 1 cauliflower (to make the rice)
- 1 Tbsp coconut oil
- 1 Onion – finely chopped
- 5 garlic cloves – smashed and roughly chopped
- 1 red chili pepper – seeds removed, chopped (I used a Scotch Bonnet pepper)
- 1 can coconut milk
- 2 Tbsp curry powder
Directions:
 In a large skillet, heat coconut oil to a med-high heat
Put chicken pieces into the skillet and cook until each side golden-browned (about 3 min per side)
Remove chicken and set aside.
Add onion, garlic and chili – saute for about 3 min or until soft
Add the coconut milk and curry powder – mix together thoroughly
Add back the chicken and simmer at medium heat covered for about 15-20 minutes or until the chicken
is cooked through. You can use a meat thermometer to check and it should be about 155 before you
stop cooking it (it will continue to cook up to 160 which is the perfect internal temp). The coconut milk
that the chicken is simmering in should cover about 1/2 of the chicken – if yours’ doesn’t you can add
more coconut milk or some chicken stock.
For the cauliflower rice, either use your food processor to chop the cauliflower to a rice consistency or
use a cheese grater. If you have a microwave you can cook it in the microwave for 3 minutes and it’ll be
good to go. Otherwise you can steam it for a few minutes. I always cook my cauliflower after I’ve
grated it.
Serve the chicken on a bed of cauliflower rice.

Crockpot Layered Cabbage Roll Casserole
3 cups coarsely chopped cabbage
4 slices of bacon, cooked and crumbled
2 cups chopped inion
1 lb beef
2 cloves garlic
½ tsp celery salt
½ tsp pepper
1.5 cups rice – I substituted a head of cauliflower shredded
28 oz diced tomatoes and juice
2 cups of vegetable broth- don’t need as much if not using rice
½ tsp hot pepper sauce
In a crock pot
Layer 1.5 cups of the cabbage.
Cook the bacon and drain the fat- reserving 1 tsp for cooking the next 5 ingredients. Cook for 10
minutes, drain and layer on top of the ccabbage in the crock pot. Scatter the rice- (or cauliflower) and
bacon on top of meat mixture. Add the last half of the cabbage.
Combine the tomatoes, juice, hot sauce and broth( if using rice).
Layer this on top of the cabbage. Do not stir! Cover and cook 4-5 hrs on high or 9-10 on low.
Salmon Cakes with Homemade Ginger Mayo
3 cans of wild caught Alaskan Salmon
3 omega 3 enriched eggs
4 diced green onions
1 tbsp dried dill
1/2 tsp ground ginger
a few shakes of red pepper flakes and about 1 tsp fresh ground pepper and a pinch of sea salt
about 1/4 cup grape seed oil
3 tbsps of fresh squeezed lemon juice
Shredded green and purple cabbage
Directions:
Drain the water from the canned salmon and dump into a large mixing bowl. Add the eggs, green
onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well. In a large skillet heat the
grape seed oil over medium to medium high heat – make sure there is more than enough to cover the
bottom of the pan. You’ll know the oil is hot enough when it crackles after flicking some water into the
pan – but do not get the oil so hot that is smokes. Form the salmon mixture one at a time into patties or
“cakes” and place gently into the oil. Fry for 3 minutes on each side. IMPORTANT – do not mess with
the patties once they are in the pan. Let them go for the full 3 minutes before you touch them or flip
them or they will stick or fall apart. Serve the patties over a bed of the shredded green and purple
cabbage with a lemon wedge and the ginger mayo.
Ginger Mayo
see condiments section below.

Balsamic Pesto Chicken
Marinade/dressing for 4 chicken breasts
¼ c balsamic vinegar, ¼ basil pesto ( you can make your own or buy), 2 cloves garlic minced
3 tbsp parsley fresh, 2 tbsp EVOO, S&P
Mix together...Keep some marinade aside ( 3 tbs) for the salad....then marinate the chicken up to 4
hours.
Salad
1/2 pint grape tomatoes & 2 cups chopped romaine
And I added some beets that I had just cooked...you could add anything- peppers, cucumbers etc...Top
with chicken or on the side! Drizzle with left over dressing and serve with chicken

Pork Tenderloins in a cream sauce
Pork tenderloin cut into thin slices
1 cup of coconut milk
2 large onions thinly sliced
Coconut f flour or anything you like to dust your pork with...
1 cup Beef/Chicken broth
Pepper
Bring broth and pepper to a boil. Add onions and cook until broth is almost reduced. Remove from pan.
Add some cooking oil- I use coconut oil. Lightly dust the tenderloin in flour and fry until no longer pink-
few minutes per side.
Meanwhile heat the coconut milk on the stove and then add the onion mixture to it. You are suppose to
reduce down heavy cream, but I found the coconut milk/cream worked just as well and you don’t need
to reduce it as much. Place the cream mixture in your serving plate, layer the pork on top and Voila-!!
Serve with cauliflower rice
Primal Jambalaya
2 large chicken breasts, cut into bite-size pieces
1 lb andouille sausage, cut into ¼ inch thick slices
1/4 cup olive oil
1 cup onion, chopped
1 large bell pepper, chopped
2 cloves of garlic, minced crushed
1 14.5 oz can diced tomatoes, undrained
1.5 cups chicken stock
1/2 tsp dried leaf thyme
1 tbsp parsley (fresh is preferable, but dried will do in a pinch!)
1 tsp chili powder
1 large head of cauliflower
2 cups shelled, deveined and cleaned shrimp
Salt and pepper to taste
Method:
In a large skillet, heat the olive oil and lightly cook the sausage and chicken over medium heat. Once
golden, add onion, bell pepper and garlic and sauté until onion becomes translucent. Transfer items
from the frying pan into a large pot. Add diced tomatoes, chicken broth, thyme, parsley and chili powder
and bring to a simmer. While the mixture is simmering (you’ll want to let it go for about 20 minutes,
uncovered, stirring occasionally), place the cauliflower in a food processor and shred until it becomes
the consistency of rice. Add the cauliflower “rice” to the mixture and simmer for another 15 minutes
until tender. Add shrimp and simmer for another 5 minutes. Add salt and pepper to taste and adjust
other spices as needed. Serve piping hot. Serves 6.

MeatBalls
Mix together (use your hands)
2lbs grassfed ground beef
1lb of pork sausage
chopped celery, onions, and carrots
3 eggs
1/2 cup almond meal
lots of dried oregano, garlic powder, cracked black pepper, and a little cayenne
small drizzle of raw honey

Form into large meatballs and cover bottom of crock pot, you might have to stack them depending on
the size of your crock pot.
For the sauce mix:
1 16 oz can of diced tomatoes
1 can of tomatoe paste
a large handfull of torn fresh basil
5-6 coarsely chopped garlic cloves
a couple pinches of sea salt
cracked black pepper to taste.
Cover meatballs with tomato sauce and cook all day on low. These were even better the next day for
lunch!! Or bake in the oven for 45-60 min at 375.
Giant Stuffed Mushrooms
4-6 BIG Portobello Mushrooms
1.5 lbs grass fed ground beef
1 lb spicy Italian pork sausage – casing removed
3 celery stalks diced
 ½ green bell pepper diced
1 red onion diced
Diced mushroom stems
1 tsp paprika
a few shakes to 1/2 tsp cayenne pepper
2 tbsp dried basil
1 tbsp tarragon
6 crushed garlic cloves
Pinch of sea salt
Black pepper to taste
1 omega 3 enriched egg
1/4 cup olive oil
1/4 cup coconut flour (or I’m sure almond meal would work just fine too!)
Preheat oven to 400. Use a moist paper towel to gently clean the mushrooms, if you run mushrooms
under the tap to clean them, they get a little soggy… Remove the stems and set them aside and carefully
scoop out the feathery insides of the mushrooms with a spoon. Rub the outsides of the mushrooms with
olive oil and place cap down in a large glass baking dish. Dice the bell peppers, onions, celery stalks, and
mushroom stems. In a large soup pot brown the sausage and ground beef, add the bell peppers,
onions, celery, and mushrooms and cook until the veggies are tender. Move the meat/veggie mixture
to a food processor and add all the spices, the egg, olive oil and the coconut flour. Process until the
mixture is finely chopped but NOT mushy, it should be chopped fine but still chunky. Scoop mixture into
the mushroom caps – make them really full. Spoon any remaining mixture around the mushrooms and
cook your stuffed mushrooms in the preheated oven for 20 minutes or until brown and bubbly.

Italian Rib Eye with Sun Dried Tomato Topping
4 big rib eye steaks
1 1/2 cups olive oil
the juice from 1 lemon
1 tbsp basil
1 tbsp oregano
ground black pepper to taste
sea salt to taste
Mix all marinade ingredients together in a large mixing bowl. Add steaks and mix together with your
hands to make sure all the steaks are well coated. Leave in the fridge for at least 45 minutes but the
best would be for a day. Broil or grill for 7-10 minutes per side depending on thickness for a nice
medium rare steak. For rare cook for 4-6 minutes each side.

Sun Dried Tomato Topping
In a food processor throw in 1 jar of sun dried tomatoes and 1/2 a jar of garlic stuffed green olives.
Pulse until roughly chopped and serve on top of steaks.
Moroccan Chicken Casserole
1 head cauliflower
2-3 pounds of chicken
1 tablespoons coconut oil
1 onion, finely chopped
2 tablespoons ginger root, finely chopped or grated
2 garlic cloves, finely chopped
3 carrots, peeled and sliced
2 teaspoons cumin
1 teaspoon paprika
1 teaspoon coriander
1/2 teaspoon turmeric
1/2 teaspoon cinnamon
1/4 tsp cayenne (optional – the other spices will already add a bit of spiciness to the dish, so only add
the cayenne if you want a really spicy dish)
1 red pepper, cut into thin strips
28-ounce can of diced tomatoes (do not drain)
1/2 cup minced parsley or cilantro
2 tsp salt
1 lemon
Directions:
Preheat oven to 375.
The base of the casserole is cauliflower grated into a rice-like texture. Chop the head of cauliflower into
small pieces. Push the pieces through a food processor using the grating blade. Spread the grated
cauliflower out in a 9×13 rectangular baking pan.
Salt and pepper the chicken. Melt 1 tablespoon of coconut oil in a deep pan over high heat. Add the
chicken, browning well, about 3-5 minutes a side.
Add red pepper, the can of tomatoes, minced parsley or cilantro and salt. Return the chicken to the pot
and simmer for 3-5 minutes.
Pour the chicken mixture over the cauliflower and mix really well, so the cauliflower is completely
covered by the sauce. Slice a lemon into thin slices and lay on top of the casserole. Cover the pan with
tin foil and bake for 35 minutes. Remove the tinfoil and cook for 25 minutes more.
Garnish with more fresh parsley or cilantro before serving.

Stuffed Peppers
4 green or red peppers
1 yellow onion (peeled and chopped)
2 cloves of garlic
1lb of ground turkey
1 can of diced tomatoes
oregano, ground or lemon pepper, chilis or chili powder
olive oil
Bring a large pot of water to a boil-cut tops off peppers-remove seeds -add peppers to boiling water 3-5
minutes, drain and set to coolpreheat over to 350.
heat olive oil and add chopped onion and garlic - add meat plus all the spices you want for flavouring-
Cook throughout add tomato and mix well - drizzle olive oil in peppers -arrange cut side up in baking
dish and stuff away!
Bake for 10-20 minutes and enjoy!!!
                      Salad Dressings, Condiments & Side Dishes
Coconut Vinegar Salad Dressing
This is the best salad dressing I have eaten!
2 Tbsp coconut vinegar
2 Tbsp grape seed oil (could use olive oil)
1/2 tsp blueberry black pepper vinegar (found it at Longo’s last weekend)
dash of Celtic sea salt
1/4 tsp Italian seasoning
1 clove garlic - minced or pressed
Mix all of the ingredients together a jar, put the lid on, shake vigorously and voila, wicked dressing.

Another Salad dressing
3/4 cup flax seed oil,
1/3 cup apple cider vinegar
squeeze of lime
1/2 tsp oregano
1/2 tsp basil
1/2 tsp thyme
1 tbsp maple syrup
pinch of sea salt
pinch of cayenne
pinch of chili powder.

Mix all together and voila!

Balsamic Apple Vinaigrette
1/4 cup balsamic vinegar
2 tablespoon apple cider
1 shallot, minced
2 cloves garlic, minced
1 teaspoon mustard
pinch salt
pinch black pepper
1/3 cup extra virgin olive oil
Mix all ingredients except olive oil (using a whisk, food processor, or blender). Slowly add in olive oil
drop by drop to make an emulsion (like you would when making mayo) until it is all incorporated.
Zesty Barbecue sauce (use for ribs)
Ingredients:
- 1 6oz can tomato paste (preferable organic)
- 1 to 1.5 cups of beef stock (I made my own but if you buy, you want it without salt)
- 3 Cloves Garlic
- .5 of an onion
- 2 tablespoons dijon mustard
- 2 tablespoons apple cider vinegar
- 1 tablespoon Extra Virgin Olive Oil (EVOO)
- 1 teaspoon sea salt
- 2 tablespoons chili powder
Directions:
1. Dice your onions and garlic as fine as possible. You want your BBQ sauce a little chunky but the more
fine you dice these, the better the flavor will spread through the entire sauce.
2. Combine all ingredients in a sauce pan. Whether you use 1 cup or 1.5 cups of beef stock will depend
on how thick you want your sauce.
3. Bring sauce to heat on stove with a low setting.
4. Cover and simmer. Stir frequently and taste regularly. The longer you simmer, the more consistent
your flavor will be. I simmered for 20-30 minutes.
I pureed some honey dates to sweeten this.

Ginger Mayo
2 omega 3 enriched eggs
2 tbsps apple cider vinegar
1 tsp yellow mustard
1 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 tsp ground ginger
2 cups grape seed oil
In a blender or food processor place all ingredients except for the oil. Cover and blend on low while you
count to 5. Continue to blend while you slowly add the grape seed oil. Once all the oil is in continue to
blend while you again count to 5. Shut the blender or processor down at this point, and ta-da home
made ginger mayo.
Savory Cauliflower Fried Rice
1 head organic cauliflower – steamed
1/2 red onion – minced
3 garlic cloves – minced
2 tbsp fresh basil – diced
1 egg
2 tbsp coconut flour
1 tsp sea salt
black pepper to taste
3-4 tbsp coconut oil
In a large mixing bowl, add the minced onions, garlic, and basil. Place the steamed cauliflower in the
bowl as well and add the egg, coconut flour, salt, and pepper. Using a potato masher, mash the
cauliflower down to the consistency of rice. Mix all the ingredients well.
Heat the coconut oil in a large skillet over medium high heat. Add the cauliflower rice and saute for 7-10
minutes or until the “rice” starts to crisp up a little and the onions are tender. Remove the rice and keep
warm in the oven.

Brussels Sprouts & Bacon Bits
4-6 cups brussels sprouts, washed & trimmed and cut in half
5 strips of bacon, chopped
4-6 garlic cloves, peeled & trimmed and sliced lengthwise in half
1/2 cup red onion, chopped/sliced to your liking
2 tbsp coconut oil
Sea Salt & Black Pepper

Heat a skillet on medium heat and melt coconut oil. Add chopped bacon and cook for about 4 minutes.
Add brussels sprouts, garlic and red onion. Saute for about 15 minutes or until brussels sprouts soften.
Add sea salt & black pepper to taste.

Alternative cooking method: Preheat oven to 350F. Mix all ingredients together in a bowl and place in a
casserole dish. Cook for 45 minutes or until brussels sprouts soften.
                                              Dessert
Nutty Cookies
2 bananas smashed
1/3 cup coconut flour
3/4 cup almond butter
1/2 tsp baking soda
1/3 cup raw walnuts
1 apple finely chopped
1/3 cup coconut milk
1 tbsp cinnamon (or more if your 2 year old is measuring…)
Preheat oven to 350 degrees. In a medium mixing bowl, use a fork to smash the bananas to baby food
consistency. Add the coconut flour, almond butter, and baking soda and mix well. Using a hand held
chopper or food processor, chop the walnuts and apples to a very fine dice. Add the walnuts, apples,
coconut milk, and cinnamon to the bowl and mix in remaining ingredients. Cover two cookie sheets
with parchment paper and spoon heaping tablespoons of the cookie mix onto the parchment paper,
placing an inch or two apart. Back for 25 minutes. Makes approximately 20-22 cookies

Blackberry Cobbler

3 cups of fresh blackberries
1 1/2 cups almond meal (finely ground almonds)
1 omega 3 enriched egg
2 tbsp coconut oil
A drizzle of raw organic honey
Cinnamon to taste
coconut milk

Preheat oven to 350. Pour the blackberries into a pie pan. In a small bowl mix together the egg, almond
meal, and coconut oil, and shake in a bunch of cinnamon. Stir well. The mixture will be really thick and
clumpy. If you wish, drizzle a bit of raw organic honey on top of the blackberries. By hand crumble the
almond meal mixture on top of the blackberries and bake in your pre-heated oven for 35 minutes.
Serve in bowls with cold coconut milk poured over the top.

Coconut Banana cookies
1/2 cup + 1 tablespoon coconut flour
1/2 teaspoon baking soda
8 tablespoons refined coconut oil
2 lrg eggs
1 very ripe banana
1 1/2 teaspoons vanilla
3/4 cup dark chocolate chips
-In a medium bowl whisk the coconut flour and the baking soda together.
- In a large bowl mix together the coconut oil,banana, eggs, and vanilla.
- Then mix the dry ingredients into the wet.
- Add the chocolate chips.
- Bake at 350 for 12 minutes.
Carrot Banana Muffins
Ingredients
2 cups Almond Meal Flour
2 tsp Baking Soda
1 tsp Sea Salt
1 tbsp Ground Cinnamon
1 cup Pitted Dates
3 medium Banana
3 Eggs
1 tsp Apple Cider Vinegar
1 tbsp Raw Organic Coconut Oil
1 1/4 cups Carrots, Shredded
3/4 cup Raw Walnuts

1. In a small bowl, combine almond flour, baking soda, salt, and cinnamon
2. In a food processor, combine dates, bananas, eggs, vinegar and oil
3. Transfer mixture to a large bowl
4. Blend dry mixture into wet until thoroughly combined
5. Fold in carrots and walnuts
6. Spoon mixture into paper lined muffin tins
7. Bake at 350° for 25 minutes

Paleo Strawberry Rhubarb Crumble
Ingredients (serves 6)
- 5 stalks rhubarb – chopped (about 2 Cups)
- 2 C strawberries – cut into 1/2′ s or 1/4′ s
- 1 C pecans – chopped
- 1 C shredded coconut (unsweetened)
- 3 Tbsp coconut oil
- zest of 1 lemon
- juice of 1/2 lemon

    1. Pre-heat oven to 375
    2. In a baking dish (about 9 x 9), spread out strawberries and rhubarb. Mix in the lemon juice and
       zest.
    3. In a bowl, melt the coconut oil. Mix the pecans and coconut with the melted oil.
    4. Spread the nut mixture evenly across the top of the strawberry/rhubarb, like a crust
    5. Bake for about 45 minutes.
    6. Serve warm or cold.

				
DOCUMENT INFO
Shared By:
Categories:
Stats:
views:20
posted:7/19/2011
language:English
pages:21