Read Cavewomen Don't Get Fat Online
Authors: Esther Blum
Cavewomen Don't Get Fat (28 page)
1 large sweet potato, shredded
Preheat broiler. Oil baking dish with coconut oil. Brush beaten egg on top of salmon. Top salmon with shredded sweet potato. Arrange salmon on baking sheet and place in broiler at medium-high heat. Broil until salmon is opaque in middle when pierced with knife and potatoes are golden brown, about 6 to 10 minutes. Do not overcook salmon.
CAJUN CATFISH, MASHED PARSNIPS AND APPLES, AND ROASTED BRUSSELS SPROUTS
Serves 4
Roasted Brussels Sprouts (see Roasting Those Vegetables,
page 121
)
Mashed Parsnips and Apples
3 medium apples, cored, seeded, and chopped (can also substitute pears)
4 medium parsnips, peeled and chopped
1
/
4
cup water
1
/
4
cup unsweetend coconut milk
1
/
4
teaspoon ground cinnamon
Sea salt and ground black pepper to taste
Combine apples, parsnips, and water in small pot. Bring to a boil and cook until parsnips are soft, about 20 minutes. Remove from heat and drain any liquid. Place mixture in food processor or blender and add the coconut milk and cinnamon. Blend until pureed. Return to pot to reheat over low heat. Season with salt and pepper before serving.
Cajun Catfish
Four 6-ounce catfish filets
1
/
4
cup fresh lemon juice
2 tablespoons Cajun seasonings
Preheat oven to 350°F. Arrange fish in single layer in baking dish. Sprinkle lemon juice on fish and then pat on Cajun seasoning. Bake 10 to 12 minutes or until fish is lightly browned.
ALMOND-CRUSTED TILAPIA AND SWEET POTATO MASH
Serves 2
1 large egg
2 teaspoons unsweetened almond milk
1 cup almond meal
1
/
4
teaspoon sea salt
1
/
4
teaspoon ground black pepper
1
/
2
teaspoon onion powder
1
/
2
teaspoon garlic powder
1 tablespoon parsley, chopped
Two 6-ounce tilapia filets
1 teaspoon coconut oil
2 medium sweet potatoes, peeled and cut into small pieces
1 tablespoon butter
1
/
4
cup coconut milk
1
/
4
teaspoon ground cinnamon
Preheat oven to 400°F. In shallow bowl, beat egg and almond milk and set aside. Combine almond meal, salt, pepper, onion and garlic powder, and chopped parsley in another shallow bowl. Dip tilapia filets into egg mixture and then into almond mixture to coat well. Arrange fish in shallow baking dish coated lightly with coconut oil. Bake 8 to 10 minutes or until lightly browned.
Boil sweet potatoes until they are tender, about 20 to 30 minutes. Drain potatoes and mash them with a fork or potato masher. Add in butter, coconut milk, and cinnamon until well blended together.
FISH TACOS
Serves 4
Four 4-ounce pieces white fish (such as mahimahi, tilapia, or flounder)
2 limes
1 teaspoon chili powder
1 tablespoon coconut oil
1
/
2
cup cabbage, shredded
1 teaspoon cilantro, chopped
1 cup salsa
8 large romaine lettuce leaves
Marinate fish in juice of 1 lime and chili powder for 15 minutes. Heat coconut oil in large skillet. Add fish and cook until center of fish becomes opaque. Flake cooked fish and shredded cabbage inside large romaine leaves. Top with fresh squeezed lime juice, cilantro, and salsa; roll up lettuce leaf like a wrap and serve.
SESAME SEARED TUNA WITH SEAWEED SALAD
Serves 2
Sesame Seared Tuna
Two 6-ounce ahi tuna steaks
1
/
2
teaspoon sea salt
1
/
2
teaspoon ground black pepper
1 tablespoon sesame oil
1 teaspoon sesame seeds
Heat skillet on medium-high heat. Rinse and pat dry tuna steaks. Sprinkle with salt and pepper. Brush both sides of tuna steak with sesame oil and coat with sesame seeds.
Sear steaks, cooking 2 to 3 minutes per side for rare, 4 to 5 minutes per side for well done.
Seaweed Salad
2 ounces dried wakame seaweed
1
/
3
cup rice vinegar
1 teaspoon sesame oil
4 tablespoons sesame seeds, toasted
Place wakame seaweed in mixing bowl filled with water and soak for 20 to 30 minutes. Remove from water and squeeze dry. Cut into thin strips and place in large bowl. In separate bowl, whisk together vinegar and oil. Pour over seaweed and top with sesame seeds; toss well and serve.
COCONUT SHRIMP WITH SESAME BOK CHOY
Serves 2
1
/
2
cup coconut milk
1
/
2
cup shredded coconut
8 large shrimp, peeled and deveined
1 tablespoon coconut oil
2 tablespoons sesame seeds
2 teaspoons extra-virgin olive oil
1
/
4
cup onions, chopped
1 tablespoon garlic, minced
4 stalks bok choy, torn or cut into
1
/
2
-inch-thick pieces
Sea salt and ground black pepper to taste
Place coconut milk and shredded coconut into two separate bowls. Dip shrimp into coconut milk bowl and then dip into coconut bowl to be sure whole shrimp is covered in coconut flakes. In small skillet, heat coconut oil to medium-high. Place
in skillet and lightly brown both sides until shrimp is cooked, about 3 to 5 minutes.
Heat large skillet over medium heat. Add sesame seeds and cook until lightly toasted for about 1 to 2 minutes; place seeds in bowl and set aside. Add olive oil to same skillet and sauté onions until translucent. Add garlic and cook another minute. Add bok choy, salt, and pepper, and stir-fry over medium-high heat until bok choy is cooked, about 3 to 5 minutes. Sprinkle sesame seeds on top and toss. Remove from heat and serve.
GRILLED ROSEMARY-GARLIC SHRIMP WITH GRILLED VEGETABLES
Serves 2
Grilled Rosemary-Garlic Shrimp
2 garlic cloves, run through a garlic press
1 tablespoon fresh rosemary leaves, minced
1
/
4
cup extra-virgin olive oil
Juice of 1 lemon
1 pound shrimp, peeled and deveined
Bamboo or metal skewers (if using bamboo, soak skewers in water for 30 minutes)
Combine garlic, rosemary, olive oil, and lemon juice. Add shrimp and marinate 1 hour. Skewer shrimp. Grill shrimp for 2 minutes per side at 400°F.
Grilled Vegetables
1 medium zucchini, halved lengthwise
1 medium eggplant, halved lengthwise
1 medium yellow pepper, halved
1 tablespoon extra-virgin olive oil
1 teaspoon sea salt
Preheat grill or grill pan to 350°F. Place vegetables on cutting board and drizzle with olive oil and sprinkle with salt. Grill the zucchini and eggplant, turning often, until lightly charred and tender, about 10 to 12 minutes; the yellow pepper for 5 minutes.
CUCUMBER SUSHI
1
AND WASABI MASHED “POTATOES”
Serves 4
Wasabi Mashed “Potatoes”
1 head cauliflower, torn into florets
1
/
2
cup unsweetened coconut milk or almond milk
1 teaspoon wasabi powder
1 tablespoon chives, minced
1 tablespoon butter
1
/
2
teaspoon sea salt
Ground black pepper to taste
In pot, steam cauliflower in 2 cups water until fork tender, about 20 to 25 minutes. Transfer cauliflower and any remaining liquid to blender or food processor and blend until smooth. Heat milk in small saucepan over medium heat for 5 minutes. Whisk in wasabi powder until dissolved. Add milk mixture, chives, butter, salt, and pepper to cauliflower. Mix well to combine; serve immediately.
1
. You can find sushi wrapped in cucumber without rice at Japanese restaurants and some supermarkets.
S
NACKS
Smoked Salmon and Red Pepper Roll-Ups
Chicken, Avocado, and Walnut Salad
Watermelon, Avocado, and Hearts of Palm Salad
Smoked Salmon, Fennel, and Dill Salad
Turkey Pepper Open-Faced Sandwich
CHICKEN-VEGETABLE SOUP
Although this is listed in the snack section, you can certainly use it as a meal!
Serves 4; each serving is 1 snack portion
Two 6-ounce skinless, boneless chicken breasts, chopped
6 cups water, broth, or chicken stock
5 carrots, cut into 2-inch pieces
2 onions, chopped
3 celery stalks, cut into 2-inch pieces
2 garlic cloves, minced
6 sprigs parsley, chopped
6 sprigs dill, chopped
1 bay leaf
1 teaspoon sea salt
1
/
4
teaspoon ground black pepper
1
/
4
cup parsley, chopped
Place all ingredients in large pot and bring to boil. Reduce heat and simmer, covered, until chicken is cooked through and vegetables are tender, about 45 minutes. Discard bay leaf before serving. (Soup may be divided into servings and frozen up to 1 month.)
Note: If you have bones from the chicken carcass on hand, throw them in the pot and cook with all the vegetables to boost the nutritional content.
BACON-WRAPPED DATES
2 slices pork bacon, cut in half
4 large dates, pitted
Wrap slice of bacon around pitted dates, place it on cooking sheet, and bake in oven for 20 to 25 minutes or until bacon is crispy. Let cool and serve.
PALEO DIP WITH VEGETABLES
1 head cauliflower
2 tablespoons extra-virgin olive oil
1
/
2
cup tahini
3 garlic cloves, minced
3 tablespoons fresh lemon juice
Sea salt and ground black pepper to taste
Cut up raw vegetables: cherry tomatoes, carrots, celery, bell peppers, cucumber, zucchini, and green beans.
Chop cauliflower and place in pot. Steam with 2 cups water until fork tender, about 20 minutes. Set aside to cool for 10 minutes. Place cauliflower in food processor with olive oil, tahini, garlic, lemon juice, sea salt, and pepper; blend until desired consistency. Serve with raw veggies. Refrigerates for up to 1 week.
CRABMEAT-CUCUMBER SALAD
1 cucumber, chopped
1 cup lump crabmeat, picked over
1 tablespoon grapeseed oil
2 tablespoons rice vinegar
2 large tomatoes, thickly sliced
In medium bowl, combine cucumber, crabmeat, oil, and vinegar. Arrange crabmeat salad atop tomato slices.
CRABMEAT-STUFFED MUSHROOMS
Serves 4
2 cups lump crabmeat (1 pound)
1 large egg
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
Sea salt and ground black pepper to taste
24 medium mushrooms, such as button or cremini, stems removed
Preheat oven to 350°F. Mix together all ingredients, except mushrooms, in bowl. Place mushrooms faceup on baking sheet. Divide crab mixture among mushroom tops and bake 20 minutes.
CALIFORNIA CHICKEN SALAD
One 6-ounce grilled chicken breast
2 cups fresh spinach, rinsed
10 cherry tomatoes, halved
1 rib celery, sliced into
1
/
4
-inch pieces
1 carrot, peeled and sliced into
1
/
4
-inch pieces
1 tablespoon almonds, toasted
1
/
4
avocado
1 teaspoon olive oil
1 tablespoon balsamic vinegar
Place chicken atop spinach with cherry tomatoes, celery, carrots, toasted almonds, and
1
/
4
avocado. Drizzle olive oil and balsamic vinegar on top.
AVOCADO TURKEY BOAT
1
/
2
avocado, pit removed
2 ounces cooked turkey, chopped into small pieces
1
/
2
tomato, chopped
Mix turkey and tomato together in small bowl; place atop center avocado half.
SMOKED SALMON AND RED PEPPER ROLL-UPS
3 ounces smoked wild Alaskan salmon, cut into thin strips
1 red bell pepper, cut into slices
Wrap pieces of salmon around pepper slices.
ANTS ON A LOG
2 tablespoons almond butter
4 celery sticks
1 tablespoon raisins
Spoon
1
/
2
tablespoon almond butter on each celery stick and sprinkle raisins on top.
CHICKEN, AVOCADO, AND WALNUT SALAD
2 ounces chicken, shredded
1
/
4
avocado, chopped