Cavewomen Don't Get Fat (24 page)
Read Cavewomen Don't Get Fat Online
Authors: Esther Blum
1
/
4
cup chives or parsley, chopped
In skillet, heat oil over medium heat. Beat the eggs and salmon in bowl. Add the egg-salmon mixture to skillet and cook until light and fluffy. Remove from heat and sprinkle with chives before serving.
PALEO BLUEBERRY PANCAKES
Makes twelve 3-inch pancakes
1 cup almond flour
1
/
2
cup unsweetened applesauce
2 large eggs
1
/
4
cup water
1
/
4
teaspoon ground cinnamon
1
/
4
teaspoon sea salt
1 cup fresh or frozen blueberries
1 to 2 tablespoons coconut oil
Combine all ingredients in bowl except blueberries and oil. Mix until thoroughly blended together. Gently fold blueberries into mixture. Heat 1 tablespoon coconut oil in large skillet over medium heat. Drop batter into pan by tablespoonful. Turn when small bubbles appear on surface of pancake. Cook evenly on both sides. Add more coconut oil to skillet to cook additional pancakes.
SPINACH FRITTATA
Serves 2
1 tablespoon extra-virgin olive oil
2 cups spinach leaves
2 tablespoons sun-dried tomatoes, chopped
1 garlic clove, minced
6 large eggs
1 cup almond milk
Sea salt and ground black pepper to taste
Preheat oven to broil. Add olive oil to large skillet and warm over medium heat. Add spinach and sun-dried tomatoes until spinach is wilted. Add garlic and cook for one minute. Meanwhile, combine eggs, milk, salt, and pepper in small bowl. Add mixture
to pan and cook until eggs are firm. Put skillet under preheated broiler and cook until top is brown, about 3 to 5 minutes.
STEAK AND EGGS WITH TOMATOES
4 ounces hanger steak, sliced into
1
/
2
-inch pieces
1
/
4
teaspoon sea salt
1
/
4
teaspoon ground black pepper
2 teaspoons coconut oil
1
/
4
cup onions, diced
2 large eggs
1 large beefsteak tomato, sliced
Season sliced steak with sea salt and pepper. Heat 1 teaspoon of coconut oil in skillet and sauté onions until translucent. Add steak and cook until desired tenderness; 4 minutes per side will yield a medium-rare steak. Remove from heat and set aside on plate. In separate skillet, heat 1 teaspoon coconut oil and fry the eggs.
Remove from heat and serve with steak and tomato slices.
EGGS BENEDICT WITH ORANGE SLICES
Serves 2
Eggs Benedict
4 slices Canadian bacon
4 large eggs
2 oranges, sliced
In skillet, cook bacon until thoroughly heated. Remove from heat and set aside. Do not discard bacon fat. Add eggs and cook sunny-side up. Divide bacon among 4 plates. Place 1 egg over each slice of bacon. Top with 2 tablespoons hollandaise sauce. Garnish with orange slices.
Hollandaise Sauce
2 large egg yolks
2 tablespoons water
1
/
3
cup Kerrygold butter or ghee, melted
1 tablespoon fresh lemon juice
1
/
4
teaspoon Dijon mustard
1
/
4
teaspoon sea salt
1
/
2
teaspoon ground black pepper
Whisk egg yolks and water in small metal bowl until smooth and frothy. Place bowl over double boiler on low heat, continuously whisking eggs until they thicken. Remove from heat and continue to whisk. Whisk in butter, lemon juice, mustard, salt, and pepper; mix together well. Serve warm over eggs.
CRUSTLESS MINI-QUICHE
Serves 2
4 large eggs
2 slices cooked bacon or ham, crumbled
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 teaspoon melted coconut oil, for oiling ramekins
1
/
4
cantaloupe, cut in half
In medium bowl, whisk eggs. Add ham or bacon and peppers and mix well. Divide egg mixture between 4 greased ramekins. Bake at 350°F for 20 minutes or until eggs are firm to touch. Gently run a knife around the edges of ramekin to remove eggs. Serve with cantaloupe wedges. (Each serving is 2 ramekins.)
BANANA-WALNUT PANCAKES WITH TURKEY SAUSAGE
Serves 4
(makes twelve 3-inch pancakes; 1 serving is 3 pancakes and 2 sausages)
1 ripe banana
1 cup almond flour
1
/
2
cup unsweetened applesauce
2 large eggs
1
/
4
cup water
1
/
4
cup walnuts, chopped
2 tablespoons coconut oil plus 1 teaspoon
8 turkey sausages
Combine all ingredients except coconut oil in bowl and mix until well blended. In large skillet, heat 2 tablespoons coconut oil over medium heat. Drop batter into skillet, using
1
/
4
cup batter per pancake, and cook until small bubbles begin to form on surface. Flip pancakes and cook until done. While pancakes are cooking, split open two sausages and cook in one teaspoon coconut oil, about 2 minutes per side.
BIG BREAKFAST
1 tablespoon coconut oil
4 ounces ground bison
1 cup broccoli, chopped
1
/
2
cup red onion, chopped
1
/
2
cup tomatoes, chopped
Sea salt and ground black pepper to taste
In medium skillet, heat coconut oil over medium heat. Add bison, broccoli, onions, and tomatoes, and cook until meat is browned and vegetables are soft. Add salt and pepper to taste; serve immediately.
Smoothies are perfect for breakfast or a morning and/or afternoon snack. All smoothie recipes make one serving.
ALMOND BUTTER DREAMS SMOOTHIE
8 ounces almond milk
1 tablespoon almond butter
1 scoop chocolate whey protein powder
1 cup ice
Place all ingredients in blender and blend well.
BANANA BOOM PROTEIN SMOOTHIE
8 ounces almond milk
1
/
2
frozen banana
1 scoop vanilla protein powder
Place all ingredients in blender and blend well.
BERRY BLAST SMOOTHIE
8 ounces almond milk
1 cup frozen berries (strawberries, blueberries, raspberries)
1 scoop vanilla whey protein powder
Place all ingredients in blender and blend well.
BROWNIE SURPRISE
1 cup coconut milk
1 scoop chocolate whey protein powder
1 tablespoon unsweetened cocoa powder
1
/
4
cup walnuts
1 cup ice
Place all ingredients in blender and blend well.
CHOCOLATE-STRAWBERRY SMOOTHIE
8 ounces unsweetened almond milk
1 cup frozen strawberries
2 scoops chocolate whey protein powder
Place all ingredients in blender and blend well.
CREAMSICLE SMOOTHIE
4 ounces water
4 ounces orange juice
1 scoop vanilla whey protein powder
1
/
2
frozen banana
1 cup ice
Place all ingredients in blender and blend well.
PB & J SMOOTHIE
8 ounces almond milk
1 tablespoon almond butter
1
/
2
cup frozen strawberries
1 scoop vanilla whey protein powder
Place all ingredients in blender and blend well.
PIÃA COLADA SMOOTHIE
1 cup (unsweetened) coconut milk
1
/
4
cup frozen pineapple chunks
2 teaspoons shredded coconut
1 scoop vanilla whey protein powder
Place all ingredients in blender and blend well.
PUMPKIN PIE SMOOTHIE
8 ounces almond milk
2 tablespoons canned pumpkin puree (unsweetened)
1 scoop vanilla whey protein powder
1
/
2
teaspoon ground cinnamon
1
/
4
teaspoon ground nutmeg
1 cup ice
Place all ingredients in blender and blend well.
TROPICAL SMOOTHIE
1 cup coconut milk
1
/
2
frozen banana
1 scoop whey protein powder
1 teaspoon coconut flakes
Place all ingredients in blender and mix well.
YOU'RE MAKIN' ME BANANAS SMOOTHIE
8 ounces almond milk
1 frozen banana
1 scoop chocolate whey protein powder
1 tablespoon unsweetened cocoa powder
Place all ingredients in blender and mix well.
L
UNCH
Roasted Chicken Breasts with Arugula and Fennel Salad
Paleo Chicken Fingers and Zucchini Sticks
Grilled Chicken, Spinach, and Strawberry Salad
Grilled Skirt Steak with Spinach, Cranberries, and Walnuts Salad
Grilled Skirt Steak and Beet Salad
Skirt Steak with Guasaca Sauce
Grilled Steak Salad with Tangerines and Almonds
Burgers and Sweet Potato Fries
Twice-Baked Sweet Potato Skins with Bison, Spinach, and Turkey Bacon
Grilled Wild Alaskan Salmon and Spinach Salad
Chili-Seared Sea Scallops with Sautéed Watercress
ROASTED CHICKEN BREASTS WITH ARUGULA AND FENNEL SALAD
Serves 4
1 medium fennel, thinly sliced
1 large red onion, thinly sliced
1 pound boneless, skinless chicken breasts
1 teaspoon sea salt
1
/
4
teaspoon crushed red pepper flakes
1 cup chicken broth
2 teaspoons extra-virgin olive oil
2 cups arugula
Preheat oven to 425°F. Place fennel and onion in bottom of roasting pan and place chicken on top. Rub salt and pepper on chicken. Add chicken broth and roast until chicken is cooked, about 20 minutes. Reduce heat to 400°F and roast fennel and onions until caramelized, about 35 to 40 minutes more. Remove chicken and vegetables from roasting pan and set aside. Set roasting pan on stovetop; add olive oil and arugula. Cook 1â3 minutes over medium heat, until arugula just begins to wilt. Remove from pan and plate arugula. Top with fennel and chicken breasts.
PALEO CHICKEN FINGERS AND ZUCCHINI STICKS
Serves 4
Chicken Fingers
2 large eggs
1 cup almond flour
1 teaspoon garlic salt
1 teaspoon ground black pepper
1 pound organic chicken strips
Preheat oven to 350°F. Beat large eggs in shallow bowl. Mix almond flour, garlic salt, and pepper in another shallow bowl. Dredge chicken strips on both sides in egg mixture, and then almond flour mixture to coat. Arrange chicken strips on baking sheet and bake 20 minutes or until edges are crispy.
Zucchini Sticks
4 medium zucchini, cut into thin strips (the size of French fries)
1 tablespoon extra-virgin olive oil
1 teaspoon sea salt
Preheat oven to 350°F. Place zucchini sticks on parchment paperâlined baking sheet. Toss with olive oil and sea salt. Bake until lightly browned, turning once with a spatula, about 25 minutes.
APPLE-WALNUT CHICKEN SALAD
4 ounces grilled chicken, chopped
2 cups spinach
1
/
2
cup walnuts
1
/
2
cup apple, chopped
1 tablespoon Paleo Mayonnaise (see recipe below)
2 tablespoons balsamic vinegar
Place all items in bowl, toss, and serve.
Paleo Mayonnaise
1 large egg
1 teaspoon lemon juice
1
/
4
teaspoon mustard powder
1
/
2
cup extra-virgin olive oil
1 teaspoon apple cider vinegar
Place egg, lemon juice, and mustard powder in bowl and whisk until well blended. Add in olive oil and vinegar, and keep whisking until it forms consistency of mayonnaise. Store in refrigerator; will keep up to 5 days.
GRILLED CHICKEN, SPINACH, AND STRAWBERRY SALAD
4 ounces chicken breast, grilled and sliced
1 cup spinach leaves
4 strawberries, sliced
1 tablespoon almonds, slivered
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
Mix salad ingredients together in small bowl. Drizzle with vinegar and olive oil. Toss and serve.
CHEF'S SALAD
Serves 4
1 head romaine lettuce
4 large eggs, hard boiled and sliced
1 cup grilled chicken, diced
1 cup cooked turkey, diced
1 cucumber, diced
2 slices bacon, diced
1 tablespoon extra-virgin olive oil
2 tablespoons balsamic vinegar
Place all ingredients in bowl, toss, and serve.
CURRIED CHICKEN SALAD
Serves 2
2 cups cooked chicken breasts, chopped