Cavewomen Don't Get Fat (27 page)
Read Cavewomen Don't Get Fat Online
Authors: Esther Blum
1 pound ground turkey
1 cup tomatoes, diced
1
/
2
teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
1
/
2
teaspoon chili powder
In large skillet, sauté onions and garlic in olive oil. Add turkey and stir frequently until it loses its pale color. Add tomatoes, salt, pepper, garlic powder, and chili powder. Simmer until turkey is fully cooked.
Steamed Spinach
9 ounces regular spinach, trimmed, or baby spinach
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice, plus lemon wedges for garnish
1
/
8
teaspoon coarse salt
Fill medium saucepan with 2 inches of water, and fit with steamer insert. Bring to a boil. Add spinach. Reduce to a simmer. Cover, and steam until spinach has wilted, about 1 to 2 minutes.
Transfer to serving bowl. Toss with oil, lemon juice, and salt. Garnish with lemon. Serve immediately.
TURKEY MEATBALLS WITH SPAGHETTI SQUASH AND STEAMED BROCCOLI
Serves 4
Turkey Meatballs
1 pound ground turkey
2 tablespoons parsley, chopped
1 teaspoon onion powder
1 garlic clove, crushed
1 tablespoon grapeseed oil
One 32-ounce jar organic tomato sauce
In medium bowl, combine turkey, parsley, onion powder, and garlic. Mix well and shape into 1-inch meatballs. Pour grapeseed oil in large skillet and heat over medium heat. Add meatballs and brown on both sides. Add tomato sauce and reduce heat to low; simmer for 30 minutes.
Spaghetti Squash (see recipe,
page 234
)
Steamed Broccoli (see recipe,
page 235
)
LETTUCE WRAP TURKEY TACOS AND BUTTERNUT SQUASH SOUP
Serves 4
Lettuce Wrap Turkey Tacos
1 tablespoon coconut oil
1 pound ground turkey
1 packet Simply Organic spicy taco seasoning
8 romaine lettuce leaves
1 cup guacamole
1
/
2
cup salsa
In large skillet, heat coconut oil over medium heat. Brown ground turkey, stirring frequently. Add taco seasoning and mix well. Remove from heat and set aside. Break lettuce leaves apart, wash well, pat dry, and stack on plate.
Take an open lettuce leaf and top with guacamole and salsa. Roll up into wrap and serve.
Butternut Squash Soup (see recipe,
page 232
)
TURKEY-VEGETABLE LASAGNA
Serves 6
3 large eggplants, sliced
1
/
8
-inch thick
3 large zucchini, sliced
1
/
8
-inch thick
1
1
/
2
teaspoons sea salt
1 tablespoon extra-virgin olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1
1
/
2
pounds ground turkey
3 large tomatoes, freshly chopped
1 tablespoon dried basil
1 teaspoon dried oregano
1
/
4
teaspoon ground black pepper
Toss sliced eggplant and zucchini in large skillet with salt, tossing once or twice to coat well. Lay strips on paper towels on work surface; set aside for 1 hour. Drain off any excess water.
In large saucepan, heat olive oil and sauté onions over medium heat until translucent. Add garlic and sauté another minute. Add ground turkey and cook until browned. Stir in tomatoes, basil, oregano, and pepper. Cook, stirring occasionally,
until tomatoes start to break down and sauce thickens, about 25 minutes. Remove from heat and set aside.
Preheat oven to 350°F and position rack in center of oven. Blot any moisture off zucchini and eggplant strips with paper towels. Use
1
/
3
eggplant to line bottom of a 9 x 13âinch baking pan, layering lengthwise like you would lasagna noodles. Place layer of zucchini strips in opposite direction and then top with
1
/
3
of tomato-and-turkey-meat mixture. Repeat this process two more times, ending with sauce.
Bake, uncovered, until bubbling, about 30 to 45 minutes. Let stand at room temperature for 10 minutes before serving. Slice into six pieces and serve.
MAMA'S SUNDAY MEATBALLS AND SPAGHETTI SQUASH
Serves 4
Tomato Sauce
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
1 pound canned or fresh plum tomatoes (skins removed), cut into quarters
1
/
2
teaspoon parsley, chopped
1
/
2
teaspoon dried oregano
1 teaspoon basil, chopped
1
/
4
teaspoon sea salt
1
/
4
teaspoon ground black pepper
In large skillet, sauté garlic in olive oil over low-medium heat until lightly browned. Add tomatoes, parsley, oregano, basil, salt, and pepper. Simmer for 20 to 30 minutes, stirring occasionally. (Prepare meatballs while sauce is cooking.)
Spaghetti Squash (see recipe,
page 234
)
Meatballs
1 pound ground buffalo or turkey
1 onion, grated
1 large egg
1 tablespoon parsley, chopped
1 teaspoon dried oregano
2 garlic cloves, crushed
1
/
4
teaspoon sea salt
1
/
4
teaspoon ground black pepper
1
/
4
cup basil, chopped
1 tablespoon grapeseed oil
In medium bowl, use your hands to mix together all ingredients well (except grapeseed oil). Shape mixture into 1-inch balls. In skillet, heat oil over low to medium heat. Place meatballs in pan, turning as needed until brown on all sides.
Transfer meatballs to pot with tomato sauce. Simmer for additional 30 minutes. To serve, place squash on serving platter and top with meatballs and sauce.
SKIRT STEAK WITH ROASTED ASPARAGUS, SWEET POTATO, AND ONION
1 sweet potato, diced
1 onion, diced
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1
/
4
teaspoon sea salt
8 asparagus spears, trimmed
1 teaspoon sea salt
One 6-ounce skirt steak
1 teaspoon grapeseed olive oil
1 teaspoon sea salt
1 teaspoon ground black pepper
Preheat oven to 400°F. Toss sweet potatoes and onions with 1 tablespoon olive oil and sea salt in baking dish large enough to hold vegetables in single layer. Bake 45 minutes, stirring once after 25 minutes. Remove from oven and cover.
While sweet potatoes and onions are roasting, drizzle asparagus with 1 teaspoon olive oil and sea salt and place in baking dish large enough to hold vegetables in single layer. Roast 12 minutes. Serve immediately.
Heat skillet to medium-high. Rub oil, salt, and pepper into both sides of steak. Cook on high heat for about 4 minutes each side or until desired doneness.
SKIRT STEAK WITH CHIMICHURRI SAUCE, CHERRY TOMATOES, AND SWEET POTATO SKEWERS
Serves 4
Sweet Potato Skewers
2 sweet potatoes, rinsed and cut into 1-inch cubes
1 tablespoon extra-virgin olive oil
Sea salt and ground black pepper to taste
3 bamboo sticks or metal skewers (if using bamboo skewers, soak in water for 15 minutes)
Preheat oven to 400°F. Toss sweet potatoes, olive oil, salt, and pepper together to coat. Arrange sweet potatoes on skewers. Arrange skewers on baking sheet and bake for 30 minutes, or until desired doneness.
Skirt Steak
1 pound skirt steak, cut into 4 pieces
1 tablespoon extra-virgin olive oil
2 garlic cloves, run through a garlic press
Sea salt and ground black pepper to taste
1 pint cherry tomatoes, sliced in half
1 tablespoon balsamic vinegar
Preheat grill or grill pan on medium-high heat. Rinse and pat dry steak; set aside on a small platter. Generously rub steak with olive oil. Evenly distribute garlic among steaks. Season with salt and pepper. Grill for 4 minutes per side for medium-rare or until desired doneness. Toss cherry tomatoes with balsamic vinegar and serve with steak and sweet potato skewers.
Chimichurri Sauce
1 cup fresh parsley
1 cup fresh cilantro
2 tablespoons oregano leaves
1
/
2
tablespoon garlic, minced
2 tablespoons onion, chopped
1
/
2
cup extra-virgin olive oil
1 teaspoon fresh lime juice
2 tablespoons white vinegar
1 teaspoon sea salt
Place parsley, cilantro, oregano, garlic, and onion in food processor; blend until finely chopped. Transfer to medium bowl, add olive oil, lime juice, vinegar, and sea salt; mix together. Spoon chimichurri sauce over cooked skirt steak. Sauce will keep for 1 week in refrigerator.
PEPPER STEAK WITH PEPPERS AND ONIONS
Serves 4
2 tablespoons extra-virgin olive oil
1 pound grass-fed steak, cut into
1
/
4
-inch slices
1 onion, thinly sliced
4 bell peppers (yellow, orange, green, and/or red), seeded and thinly sliced
1
/
2
teaspoon garlic salt
1
/
2
teaspoon ground black pepper
Heat oil in large skillet over medium-high heat. Add meat and onions and cook until onions are slightly translucent. Stir in peppers and continue to cook for another 5 minutes. Season with garlic salt and pepper.
FILET MIGNON AND BROCCOLI RABE
Serves 2
Two 8-ounce filet mignon steaks
1 tablespoon plus 2 teaspoons extra-virgin olive oil
3 garlic cloves, run through a garlic press
1
/
2
teaspoon sea salt
1
/
2
teaspoon ground black pepper
1 bunch broccoli rabe, trimmed
Heat a large skillet over medium-high heat. Generously rub steaks with 1 tablespoon of the olive oil and garlic. Season with salt and pepper. Grill steaks for 4 minutes per side or until desired doneness. Remove from heat and set aside.
Add the remaining 2 teaspoons olive oil to same skillet. When heated, add broccoli rabe. Sauté, tossing regularly, for 5 minutes or until bright green and tender.
ZUCCHINI PASTA WITH MEAT SAUCE
Serves 6
1 tablespoon extra-virgin olive oil
1 carrot, finely grated
1 celery stalk, finely grated
1 small onion, finely grated
2 garlic cloves, minced
1 pound ground beef and pork (
1
/
2
pound each)
One 28-ounce can tomato puree
1
/
2
teaspoon sea salt
1 bunch fresh basil
2 large zucchini, peeled and ends trimmed
Heat olive oil in large, heavy-bottomed pot over medium heat. Add carrot, celery, and onion; cover and steam, stirring every few minutes, until onions are translucent and all liquid has evaporated. Add garlic and cook another minute. Add meat and cook until browned. Add the tomato puree, salt, and basil. Cover and reduce heat to low; simmer for 30 minutes.
Place zucchini in spiralizer vegetable slicer (available at Amazon.com) set to the smallest blade. (Note: zucchini will cook and release liquid once it comes in contact with sauce. If you have time, put shredded zucchini in colander, toss with
1
/
4
teaspoon salt, and let drain for 10 to 15 minutes. Using your hands, squeeze any excess water from zucchini.) Serve meat sauce over the zucchini.
STUFFED PEPPERS
Serves 4
4 red bell peppers, halved and seeded
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 pound organic ground bison meat
1
/
2
cup organic chicken stock
4 cups spinach leaves, torn
2 cups tomatoes, diced (about 2 large)
1
/
2
teaspoon chili powder
1
/
2
teaspoon sea salt
1
/
4
teaspoon ground black pepper
Preheat oven to 375°F. In large pot of boiling water, cook bell peppers until tender, about 4 minutes, then drain.
For filling, heat large skillet with olive oil over medium heat. Add onion, garlic, and bison, and cook until meat is browned. Add chicken stock, spinach, tomatoes, chili powder, salt, and pepper; bring to simmer. Reduce heat and stir occasionally until all flavors are blended, about 10 minutes.
Divide filling among bell pepper halves. Place stuffed peppers in shallow baking dish. Cover with foil and bake until heated through, about 20 to 25 minutes.
GRILLED WILD SALMON WITH PESTO
Serves 2
Two 6-ounce salmon filets
1 teaspoon extra-virgin olive oil
1 bunch spinach
2 teaspoons butter, clarified
Basil Pesto (see recipe,
page 198
)
Preheat oven to 350°F. Brush salmon filets with olive oil on both sides. Place skin side down in baking dish. Bake 6 to 8 minutes or until center of fish is opaque.
In pot, melt butter over medium heat. Add spinach and cover to steam, about 1 to 2 minutes. Remove from heat, plate spinach, and top with salmon.
SWEET POTATOâCRUSTED WILD SALMON
Serves 2
1 teaspoon coconut oil
Two 6-ounce wild Alaskan salmon filets
1 large egg, beaten