Recipes

Great Recipe Websites:

My Paleo Kitchen

Mark’s Daily Apple

Every Day Paleo

The Performance Menu

Sweet Potato Fries

Ingredients:

Directions:

Preheat oven to 425°. Line a baking sheet with aluminum foil coated with olive oil.

Spread the sweet potato strips out onto the baking sheet in a single layer, coat with olive oil and sprinkle with salt and spices, turning them over to evenly coat on all sides with oil and spices.

Bake for 30 minutes, turning every 10 minutes with spatula. Serve warm.

Stir-Fried Chilli Beef

with Cashews

Ingredients

1 lb lean beef, sliced thinly

½ tbs olive oil

1tsp honey

2 tsp red curry paste

2 tsp fish sauce

2 tbs lime juice

½ cup water

1 cup green pepper, diced

1 tsp arrowroot

24 cashews

Instructions

Heat oil in a pan and fry beef until it changes color. Add the red curry paste and fry for a

few minutes longer. Add the fish sauce, lime juice, honey, water and green pepper and simmer for 10 minutes. Thicken the sauce with arrowroot mixed with a little cold water.

Turn off the heat before adding the fried cashews.

Chinese Fried “Rice”

Ingredients:

• 1/2 head raw cauliflower, (grated to make 3 1/2 cups)
• 3 green onions
• 1 clove garlic, minced or 1/2 tsp garlic powder
• 1/2 teaspoon ginger
• 3 Tablespoons Soy Sauce
• 3 eggs, beaten
• Olive Oil
• Cooked Chicken, Beef, Pork, Shrimp, Ham, Turkey, etc.

• — Any mixture, your choice.

In a wok or large flat skillet, heat enough oil to cover the bottom. Fry minced garlic (or garlic powder) with finely diced white part of onions for approximately 1 minute. Add grated cauliflower and fry for 4-5 minutes, stirring constantly. Add soy, ginger, diced green onion tops, and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a bit. Push mixture to one side of pan. Add more oil if necessary and scramble eggs in empty side of pan until done but still moist. Stir eggs into “rice” mix and remove from heat.

Serves 3-4.   5-7 net grams of carbohydrate per serving. Stores and re-heats beautifully.

Darcy’s Paleo

Candy Bars

3-4 Tbsp coconut oil
1/4 cup carob powder or cocoa powder (unsweetened of course)
1/2 ground nuts – almonds, hazelnuts (I used cashews)
3/4 cup dried shredded coconut (I found the unsweetened kind in the bulk section at the grocery store)
1 Tbsp honey (or more to taste)
Melt the honey and oil in a sauce pan over med heat, add cocoa, nuts, and coconut.
Form into a square on a small baking sheet (don’t worry if it’s a bit runny) and refrigerate or freeze until hard. Cut into smaller squares and enjoy!

Apple Glazed Pork Roast

With Sweet Potatoes

Prep Time: 15 minutes

Cook Time: 10 hours

Ingredients:

• 4 lb. pork loin roast
• salt and pepper
• 2-3 apples, cored and quartered
• 2 Medium sweet potatoes, sliced big
• 1/3 cup apple juice
• 1 tsp. ground ginger

Preparation:

Whitefish with Macadamia

Salsa

According to Rebecca, this is a “really good” recipe:

Ingredients:

2 whitefish fillets

1/4 cup macadamias, halved.

1/2 cup chopped tomatoes

1 avocado, peeled, seeded, and diced

3tbs coriander, chopped

3tbs parsley, chopped

olive oil

Instructions:

Pre heat grill to medium heat, place fish on grill and cook until done (3-4 min).  Make the salsa by mixing all of the other stuff together and coating it with olive oil.  Enjoy!

Breakfast Egg Cups

Make these in muffin cups and they are easy to grab and go for breakfast—either hot or cold. This is the doubled version, which makes about 16 muffin cups.

·         1 whole package of ground turkey or turkey sausage, over 1 lb.
·         1 yellow, red or orange bell pepper, chopped
·         1 whole medium onion, chopped
·         1 package of sliced white mushrooms
·         Salt and pepper
·         10 large eggs
·         ½ cup shredded cheddar or Mexican cheese (reduced fat if you want)
·         Sprinkle of fresh chives, chopped

Preheat the oven to 350°F. Line a 12-cup (or two 6-cup) muffin pan with paper baking cups. Using only one paper baking cup per muffin is best.

In a medium non-stick skillet over medium-high heat, cook the turkey, pepper, onion and mushrooms for 5 minutes or until the turkey is no longer pink. Add salt and pepper (a pinch of salt and a few grinds of pepper is fine). Spoon this mixture into a larger bowl and cool slightly, about 5 to 10 minutes (if the turkey is not cooled it will cook the egg, which is bad). Stir in the eggs. Evenly divide the mixture among the prepared muffin cups. Sprinkle with cheese and chives.

Bake for 20 to 23 minutes, or until the egg is set.

Remove from oven. Let the egg cups cool in the pan for about 5 minutes. Remove the egg cups and place them in a Tupperware container and refrigerate. The egg cups will last for up to a week.

Reheating instruction: Leave the egg “muffin” in the paper cup. Heat in the microwave loosely wrapped in a paper towel for 25 to 30 seconds. Peel off the paper cup and enjoy! Two egg cups makes a great breakfast.

Garlic Mashed Cauliflower

Here is an easy alternative to mashed potatoes, from the Performance Menu Issue #1. We recommend using a pressure cooker for the sake of saving time, although steaming is a viable option as well. The amount of garlic we use is fairly moderate. For extreme garlic lovers add as much as you desire. If you’re not combating vampires one may certainly reduce the prescribed amount.

Time

Pressure cooker: 10 minutes

Steaming: 15-20 minutes

Ingredients

. 1 large head of cauliflower

. 8-12 cloves of garlic

. Olive oil

. Black pepper and sea salt to taste

Preparation

Cut cauliflower into florets and place in pressure cooker or steamer. Peel garlic cloves and add to cauliflower. No need to chop or mince the garlic as it will be mashed later. If using a pressure cooker add ¼ to ½ cup of water. Cook cauliflower until slightly soft. This will be 3-5 min­utes in a pressure cooker, 5-10 minutes if steaming.

One may use a hand-held potato masher or electric beaters (for a creamier consis­tency) to mash. Add black pepper, sea salt and olive oil as desired.

Roast Sticky Chicken

Rotisserie Style

This is one of our favorites for several reasons: it’s cheap (you can get a pack of 2 small chickens from Costco for $10), It’s easy (about 15 mins prep time), and it tastes sooooo good! You can also do 1 chicken, just cut the baking time to 3.5 hours.

INGREDIENTS

* 4 teaspoons salt

* 2 teaspoons paprika

* 1 teaspoon onion powder

* 1 teaspoon dried thyme

* 1 teaspoon white pepper

* 1/2 teaspoon cayenne pepper

* 1/2 teaspoon black pepper

* 1/2 teaspoon garlic powder

* 2 onions, quartered

* 2 (4 pound) whole chickens

1. In a small bowl, mix together salt, paprika, onion powder, thyme, white pepper, black pepper, cayenne pepper, and garlic powder. Remove and discard giblets from chicken. Rinse chicken cavity, and pat dry with paper towel. Rub each chicken inside and out with spice mixture. Place 1 onion into the cavity of each chicken. Place chickens in a resealable bag or double wrap with plastic wrap. Refrigerate overnight, or at least 4 to 6 hours.

2. Preheat oven to 250 degrees F (120 degrees C).

3. Place chickens in a roasting pan. Bake uncovered for 5 hours, to a minimum internal temperature of 180 degrees F (85 degrees C). Let the chickens stand for 10 minutes before carving.

High Protein Pizza

This is a great paleo recipe I found on The Performance Menu.

Time: 30 minutes

For the “crust”:

• 2 boneless, skinless chicken breasts
• 2 Tbsp olive oil

Pizza sauce:

• 3 Tbsp olive oil
• 2 cloves crushed garlic
• 2 Tbsp finely chopped red onion
• 1 6 oz can tomato paste
• 1 8 oz can tomato sauce
• 1 tsp black pepper

Toppings for the Italian sausage and olive pizza:

• 3 oz Italian sausage
• chopped black olives
• chopped mushrooms
• chopped red onions
• 1 Tbsp tahini

Toppings for the Canadian bacon and pineapple pizza:

• 2 oz sliced Canadian bacon
• chopped pineapple

To create the “crust”, use a mallet to pound the chicken breasts into flat, thin crusts. This will take a little effort – you might not want to try this right after finishing a grueling workout of deadlifts and rope climbs! While you are pounding, preheat the oven to broil. Once you have two thin, approximately round “crusts”, they are ready to bake.

Spread the olive oil on a baking pan. Brush each side of the chicken with the oil, then place the pan in the oven. Broil for 1 1/2 minutes, then flip the chicken over and broil for 1 1/2 minutes on the other side. Remove from the oven, and now the pizzas are ready to top. Reduce the oven heat to 350 degrees.

Meanwhile, make the pizza sauce. Warm the tomato paste and tomato sauce in a small saucepan. In a separate small skillet, saute the garlic and onion for 3 minutes, then add them to the tomato mixture. (Basil and oregano would be good additions to the recipe at this point, as well. When I prepared this, we were away from home, and I didn’t have access to our spices) Mix to combine well. Simmer on low.

Spread the pizza sauce on the broiled chicken “crusts”. Add the toppings of your choice. Place the pizzas back into the oven, baking for around 12-15 minutes. They are then ready to slice and serve.

Quick Paleo Pancakes

From The Performance Menu.

Time: 10 minutes

• 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.