Read Cavewomen Don't Get Fat Online
Authors: Esther Blum
Cavewomen Don't Get Fat (25 page)
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4
cup raisins
1 carrot, shredded
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2
cup celery, chopped
1 tablespoon Paleo Mayonnaise
1 tablespoon lemon juice
1 teaspoon curry powder
1 tablespoon fresh parsley, chopped
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4
teaspoon sea salt
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2
teaspoon ground black pepper
2 cups baby lettuce greens
Combine all ingredients in bowl except greens and mix well. Serve chicken salad on greens.
SOUTHWESTERN TURKEY BURGERS
Serves 3 to 4
1 pound organic turkey meat
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2
cup tomatoes, diced
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4
cup cilantro, chopped
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4
cup scallions, finely chopped
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4
cup red or yellow bell peppers, finely chopped
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4
teaspoon sea salt
Combine all ingredients in bowl and mix thoroughly. Divide into 4 equal portions and shape each portion into
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2
-inch-thick burgers. Grill burgers for 3 to 4 minutes per side or until desired doneness at 400°F.
GREEN SALAD
Serves 4
1 garlic clove, halved
1 teaspoon Dijon mustard
1 tablespoon balsamic vinegar
Sea salt and ground black pepper to taste
3 tablespoons extra-virgin olive oil
4 cups mixed greens
Rub inside of large bowl with garlic halves and then run them through garlic press. Add crushed garlic, mustard, and vinegar to bowl and whisk vigorously for about 10 seconds. Season with salt and pepper to taste. Drizzle in olive oil as slowly as possible with one hand while whisking as quickly as possible with the other hand to emulsify. Toss salad greens with dressing just before serving.
TACO SALAD
Serves 4
1 tablespoon grapeseed oil
1 pound ground organic bison or turkey
1 packet Simply Organic Spicy Taco Seasoning
2 cups romaine lettuce, chopped
2 medium tomatoes, chopped
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2
sweet onion, chopped
1 medium cucumber, seeded, peeled, and chopped
1 cup black olives, sliced
Heat grapeseed oil in large skillet over medium heat. Add bison and cook, breaking up with a wooden spoon until lightly browned. Add seasoning packet and mix well. Cook, stirring,
until bison is fully cooked. Remove from heat. Divide lettuce, tomatoes, onions, cucumbers, and olives among four bowls. Top with taco meat and serve with a dollop of guacamole if desired.
GRILLED SKIRT STEAK WITH SPINACH, CRANBERRIES, AND WALNUTS SALAD
Serves 2
1 pound skirt steak
1 tablespoon extra-virgin olive oil
2 garlic cloves, run through a garlic press
1 teaspoon sea salt
1 teaspoon ground black pepper
Spinach
2 tablespoons cranberries, chopped
2 tablespoons walnuts, chopped
1 tablespoon balsamic vinegar
Preheat grill or grill pan. Rub steaks with olive oil. Distribute garlic evenly between 2 steaks and rub on both sides well. Season with salt and pepper. Grill steaks for 4 minutes per side at 375°F for medium-rare or until desired doneness. Serve atop handful of spinach leaves sprinkled with cranberries, walnuts, and vinegar.
GRILLED SKIRT STEAK AND BEET SALAD
Serves 2
1 pound beets, tops removed and 1-inch stems left attached
1 pound skirt steak
1 tablespoon extra-virgin olive oil
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cup cilantro, chopped
2 tablespoons red wine vinegar
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2
teaspoon sea salt
Preheat oven to 475°F. Wrap beets individually in aluminum foil and place on baking sheet. Roast beets until they can be pierced with a knife, about 45 to 60 minutes. Remove from oven and let cool. Peel off skins and cut into
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2
-inch chunks.
Rub beef with olive oil. Place steak in ovenproof baking dish and roast for 12 minutes. Let sit for 5 minutes and cut into 1-inch cubes. Place all ingredients in bowl; add cilantro, vinegar, and salt. Serve immediately.
SKIRT STEAK WITH GUASACA SAUCE
Serves 2
1 small, ripe avocado
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2
cup cilantro
2 tablespoons onion, chopped
1 small garlic clove, minced
1 tablespoon rice vinegar
1 to 2 tablespoons fresh lime juice
1 to 2 teaspoons jalapeño
1 cup water
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2
cup coconut milk
Sea salt to taste
12 ounces skirt steak
1 teaspoon extra-virgin olive oil
1 teaspoon ground black pepper
Preheat broiler. Put avocado, cilantro, onion, garlic, vinegar, lime juice, and jalapeño in food processor and process until smooth. Slowly add water and milk until sauce is thin. Taste sauce for seasoning, adding more as necessary.
Rub steak with olive oil, pepper, and salt. Broil 4 minutes per side for medium-rare. Cut steak in half and serve.
GRILLED STEAK SALAD WITH TANGERINES AND ALMONDS
4 ounces flank steak
1 tablespoon chili powder
1 teaspoon extra-virgin olive oil
2 limes, juiced
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2
bag mixed green salad
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4
cup orange juice
1 teaspoon extra-virgin olive oil
2 tablespoons balsamic vinegar
Sea salt and ground black pepper to taste
2 tangerines, peeled and segmented
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4
cup almonds, sliced
Rub chili powder, 1 teaspoon olive oil, and juice of limes on both sides of steak. Cook steak in grill pan over medium-high heat; 4 minutes per side will yield a medium-rare piece. Cut into slices. Place mixed greens in bowl and put steak slices on top. In separate small bowl mix orange juice, olive oil, balsamic vinegar, salt, and pepper. Pour mixture over steak salad. Top with tangerines segments and almond slices. Toss and serve.
BURGERS AND SWEET POTATO FRIES
Serves 4
Sweet Potato Fries
2 sweet potatoes, peeled and cut lengthwise into
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4
pieces
1 tablespoon extra-virgin olive oil
1 teaspoon sea salt
Preheat oven to 325°F. Peel and slice 2 sweet potatoes into
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4
-inch strips. In large bowl, toss sweet potatoes with olive oil and sea salt to coat thoroughly. Arrange potatoes in single layer on foil-lined baking sheet. Bake until sweet potatoes are lightly browned and crispy, turning once halfway, about 30 minutes.
Burgers
1 pound lean ground beef, turkey, or bison
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2
teaspoon sea salt
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4
teaspoon paprika
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2
teaspoon garlic powder
1 teaspoon dried parsley
In medium bowl, combine meat, sea salt, paprika, and garlic powder with your (clean) hands. Divide into 4 portions. Flatten into patties about
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2
-inch thick. Heat stove-top grill pan over medium heat; cook burgers 3 minutes per side.
TWICE-BAKED SWEET POTATO SKINS WITH BISON, SPINACH, AND TURKEY BACON
Serves 2
2 sweet potatoes
1 tablespoon extra-virgin olive oil
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onion, diced
8 ounces ground bison
1 cup spinach leaves, chopped
2 pieces cooked turkey bacon, chopped
2 garlic cloves, minced
Bake pierced sweet potatoes at 350°F for 1 hour. Remove from oven but keep oven on. When cool enough to handle, cut in half and scoop out flesh. Reserve skins.
While potatoes are cooking, heat the olive oil in a large skillet. Add the onions and sauté until translucent, about 5 minutes. Add garlic and ground bison and cook until browned. Add spinach and cook until wilted. Add bison mixture to sweet potato flesh and mix together. Spoon bison mixture back into scooped-out potato skins. Sprinkle with chopped turkey bacon pieces. Return to oven and bake for 10 to 15 minutes, until potato skins are crisp.
CAJUN BAKED PORK CHOPS
Serves 2
Two 6-ounce center-cut loin pork chops
1 tablespoon Cajun seasoning
Preheat oven to 350°F. Rub Cajun seasoning into pork chops. Arrange pork chops in baking dish and bake for 30 minutes or until instant-read thermometer inserted into center reads 150°F.
LAMB CHOPS AND BROCCOLI RABE
Serves 2
Two 6-ounce veal chops
1 tablespoon Dijon mustard
1 bunch broccoli rabe
1 tablespoon unsalted butter
Preheat oven to broil. Place lamb chops on broiling pan; brush both sides with mustard. Broil 6 to 8 minutes per side, depending on desired doneness.
Trim bottoms from 1 bunch broccoli rabe. In skillet, heat 1 tablespoon butter over medium heat until melted. Add broccoli rabe and cover. Cook about 3 minutes or until color is bright green and texture is al dente.
LAMB AND GREEK SALAD
Serves 2
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2
cup organic beef broth
1 tablespoon Dijon mustard
2 tablespoons fresh lemon juice
1 garlic clove, minced
8 ounces boneless lamb sirloin or chops, cut into cubes
1 tablespoon extra-virgin olive oil
1 tablespoon water
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8
teaspoon sea salt
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teaspoon ground black pepper
1 tablespoon scallions, sliced
1 small tomato, diced
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cucumber, diced
5 Kalamata olives, chopped
1 cup romaine lettuce, chopped
Mix broth, mustard, 1 tablespoon lemon juice, and garlic in shallow dish. Add lamb to marinade. Cover and refrigerate for 4 hours, turning once. Preheat grill or broiler. Grill or broil on high heat for 4 minutes per side.
In small bowl, whisk oil, water, remaining 1 tablespoon lemon juice, salt, and pepper. Add scallions, tomatoes, cucumbers, and olives, and toss to coat well. Pour mixture on top of romaine lettuce and toss. Top with grilled lamb chops.
GRILLED WILD ALASKAN SALMON AND SPINACH SALAD
Serves 2 generously
1 pound skinless wild salmon fillet
2 teaspoons extra-virgin olive oil
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teaspoon sea salt
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teaspoon ground black pepper
2 cups fresh spinach leaves
1 lemon, halved
Heat large skillet over medium heat. Rub salmon on both sides with olive oil; sprinkle with salt and pepper. Place salmon in skillet pan over medium-high heat and cook until center is opaque, about 4 minutes on each side. Divide spinach in 2 serving bowls, squeeze half of the lemon on each bowl of spinach, and toss. Place cooked salmon and pan juices on top of each bowl of spinach.
CHILI-SEARED SEA SCALLOPS WITH SAUTÃED WATERCRESS
Serves 2
3 tablespoons fresh lemon juice
2 teaspoons chili powder
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2
teaspoon lemon zest
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teaspoon ground cumin
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teaspoon sea salt
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teaspoon cayenne pepper
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4
pound sea scallops
2 tablespoons extra-virgin olive oil
4 garlic cloves, minced
2 bunches watercress
1 teaspoon sea salt
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4
cup chicken broth
Whisk together lemon juice, chili powder, lemon zest, cumin, salt, and cayenne in small bowl. Add scallops to mixture and toss to coat; let sit for 15 minutes. In large skillet, add 1 tablespoon olive oil and place heat on low to medium. Place scallops in skillet, turning scallops until they are golden brown on outside and just opaque in center, about 2 minutes on each side. Remove from skillet and set aside.
In same skillet, heat 1 tablespoon olive oil. Add garlic and sauté for 30 seconds. Add watercress and salt. Cook, tossing continuously, until wilted. Add chicken broth, cover, and simmer for 1 minute. Serve immediately.
CITRUS TILAPIA SALAD
Serves 2
Two 6-ounce tilapia filets
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2
teaspoon sea salt
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teaspoon ground black pepper
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2
cup fresh orange juice
2 teaspoons garlic powder
2 tablespoons extra-virgin olive oil
1 cup celery, chopped
1 cup carrots, chopped
2 cup mixed salad greens
2 clementine oranges, peeled and segmented
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2
cup almonds
Preheat broiler. Season both sides of tilapia with 1 teaspoon olive oil, salt, and pepper. Put fish in shallow roasting pan. Drizzle with 1 tablespoon orange juice; sprinkle with garlic powder. Broil fish for 4 to 5 minutes. In large bowl, combine celery, carrots, greens, clementines, and almonds. Add remaining olive oil and orange juice; toss well. Arrange salad on 2 plates and top with fish.
BUFFALO CHICKEN SALAD
Serves 4
1 pound chicken tenders
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cup hot sauce (with no added sugar or preservatives)
2 bunches spinach
1 large cucumber, chopped
1 pint cherry tomatoes, halved