Paleo Cookbook For Dummies (55 page)

• Caramel color

• Dextrin

• Flavorings

• Hydrolyzed plant protein (HPP)

• Hydrolyzed vegetable protein (HVP)

• Hydrolyzed wheat protein

• Hydrolyzed wheat starch

• Malt

• Maltodextrin

• Modified food starch

• Natural flavoring

• Seasonings

• Soy sauce

• Vegetable protein

• Vegetable starch

• Wheat germ oil

• Wheat grass

• Wheat protein

• Wheat starch

Sneaky names for MSG:
If the following ingredients appear on a label, the food contains MSG:

• Any “flavors” or “flavoring”

• Any hydrolyzed protein

• Anything hydrolyzed

• Anything ultra-pasteurized

• Autolyzed yeast

• Barley malt

• Calcium caseinate

• Calcium glutamate

• Carrageenan

• Citrate

• Citric acid

• Gelatin

• Glutamate

• Glutamic acid

• Magnesium glutamate

• Malt extract

• Maltodextrin

• Monoammonium glutamate

• Monopotassium glutamate

• Monosodium glutamate

• Natrium glutamate

• Pectin

• Protease

• Sodium caseinate

• Soy protein

• Soy protein concentrate

• Soy protein isolate

• Soy sauce

• Soy sauce extract

• Textured protein

• Whey protein

• Whey protein concentrate

• Whey protein isolate

• Yeast extract

• Yeast food

• Yeast nutrient

Immune-Building Vegetable Broth

Prep time:
15 min •
Cook time:
2 hr, 15 min •
Yield:
6 servings

Ingredients

6 unpeeled carrots, scrubbed and roughly chopped

8 stalks celery, including leafy part, roughly chopped

2 unpeeled onions, roughly chopped

2 unpeeled large sweet potatoes, scrubbed and quartered

1 unpeeled garnet sweet potato, scrubbed and quartered

8 cloves garlic

1 bunch cilantro, including stems, chopped

¹
⁄
₂
cup chopped fresh flat-leaf parsley

One 8-inch piece of kombu (seaweed)

14 peppercorns

4 dried allspice berries

2 dried bay leaves

Sea salt to taste

Fresh lemon juice to taste

Directions

1
Put the vegetables and the garlic in a large stockpot, and add enough water to cover everything by 1 inch (about 10 cups). Cover the pot and bring to a boil.

2
Remove the lid, turn the heat to low, and simmer uncovered for about 2 hours. If the veggies start to show above the water line, add more water. Carefully skim any foam off the top as the broth simmers.

3
Add the cilantro, parsley, kombu, peppercorns, allspice berries, and bay leaves during the last 10 minutes of cooking. Strain the broth through cheesecloth in a large bowl.

4
When the broth is cool, check the seasoning; add the salt and lemon juice as needed. Completely cool the broth before refrigerating or freezing.

Per serving:
Calories 98 (From Fat 9); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 115mg; Carbohydrate 23g (Dietary Fiber 5g); Protein 2.5g

Note:
This broth is for healing. It's loaded with minerals and healing agents — perfect for when you have a cold or feel one coming on. You can use it as your base for all your soups to keep your immune system humming. Make a big batch and keep some in containers in your freezer; you never know when you'll need some!

Tip:
Garnet sweet potatoes have darker flesh than regular sweet potatoes.

Vary It!
Instead of the allspice berries and bay leaf, you can make this broth with some ginger or turmeric for a nice healing tonic. Rosemary and oregano are nice too.

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Coconut Curry Chowder

Prep time:
15 min •
Cook time:
25 min •
Yield:
6 servings

Ingredients

1 onion

3 small sweet potatoes

4 tablespoons coconut oil, divided

1 teaspoon garlic powder

1 teaspoon ground ginger

1 teaspoon salt

1 pound haddock filets

2 tablespoons green curry paste

2 strips bacon, cooked and chopped

One 14.5-ounce can coconut milk

4 cups chicken broth

Directions

1
Preheat the oven to 400 degrees.

2
Peel and slice the onion into thin slices about 1 inch long. Chop the sweet potatoes into
¹
⁄
₂
-inch cubes. Set aside.

3
Place 2 tablespoons of the coconut oil into a 9-x-9-inch baking pan and melt in the oven until the coconut oil is liquid, about 2 minutes.

4
Remove the pan from the oven; add the garlic powder, ginger, and salt, stirring to combine. Dip the haddock in the oil mixture so that all sides are evenly coated and bake the fish in the pan for 15 minutes.

5
While the fish is baking, add the remaining coconut oil to a medium stockpot over high heat. Add the onions and stir continuously until caramelized and translucent, about 2 minutes.

6
Stir in the green curry paste and add the sweet potatoes, bacon, coconut milk, and broth. Reduce the heat to medium and simmer for 20 minutes.

7
Remove the fish from the oven and test for doneness by flaking the flesh with a fork. If it flakes easily, flake all the fish into bite-sized pieces and add them and the oil into the soup pot.

8
Stir gently for about 5 minutes and taste.

Per serving:
Calories 431 (From Fat 270); Fat 30g (Saturated 24g); Cholesterol 43mg; Sodium 1,346mg; Carbohydrate 24g (Dietary Fiber 4g); Protein 20.

Tip:
You can substitute another mild white fish for the haddock. I recommend the Thai Kitchen brand of green curry paste.

Recipe courtesy Audrey Olson, author of Primal Kitchen: A Family Grokumentary (
www.primalkitchen.blogspot.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Turkey Spinach Soup

Prep time:
10 min •
Cook time:
25 min •
Yield:
4 servings

Ingredients

2 tablespoons coconut oil

1 medium onion, diced

2 cloves garlic, minced

1 pound ground turkey

1 tablespoon coconut aminos

10 cups chicken broth

¹
⁄
₄
teaspoon salt

¹
⁄
₄
teaspoon pepper

4 cups fresh spinach leaves, coarsely chopped

Fresh rosemary (optional)

Directions

1
Heat the coconut oil in a large stockpot over high heat. Add the onion and garlic and sauté for 2 minutes. Add the ground turkey and sauté for an additional 7 minutes.

2
Add the coconut aminos. Stir frequently for 2 minutes.

3
Add the chicken broth, salt, and pepper. Simmer for about 20 minutes.

4
Add the spinach and rosemary (if desired) and sauté for 2 minutes. Serve.

Per serving:
Calories 347 (From Fat 126); Fat 14g (Saturated 8g); Cholesterol 81mg; Sodium 650mg; Carbohydrate 6g (Dietary Fiber 1.5g); Protein 50g.

Recipe courtesy Audrey Olson, author of Primal Kitchen: A Family Grokumentary (
www.primalkitchen.blogspot.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Curried Cream of Broccoli Soup

Prep time:
20 min •
Cook time:
40 min •
Yield:
6 servings

Ingredients

2 tablespoons coconut oil or ghee

4 leeks, white and light green parts, washed and thinly sliced

1 large onion, diced

3 medium shallots, diced

2 pounds broccoli florets

¹
⁄
₄
medium apple, diced

1 quart Deep Healing Chicken Broth

1 tablespoon curry powder

Kosher salt to taste

Pepper to taste

1 cup coconut milk

Directions

1
Melt the coconut oil or ghee over medium heat in a large stockpot. Add the leeks, onions, and shallots and sauté until softened, stirring frequently.

2
Add the broccoli, apple, and broth, topping off with water if the vegetables aren't fully submerged. Crank the heat to high, bring the soup to a boil, and then lower the heat and simmer for 20 minutes or until the vegetables are soft.

3
Stir in the curry powder and season with salt and pepper to taste.

4
Turn off the heat and let the soup cool slightly. Use an immersion blender to puree the ingredients into a smooth broth.

5
Stir the coconut milk into the soup until incorporated. Bring the soup back to a boil over high heat and ladle into serving bowls.

Per serving:
Calories 265 (From Fat 158); Fat 18g (Saturated 12g); Cholesterol 14mg; Sodium 104mg; Carbohydrate 23g (Dietary Fiber 7g); Protein 9g.

Note:
You can find the recipe for Deep Healing Chicken Broth in
Chapter 18
.

Recipe courtesy Michelle Tam, author of Nom Nom Paleo (
http://nomnompaleo.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Chicken Fennel Soup

Prep time:
15 min •
Cook time:
30 min •
Yield:
4 servings

Ingredients

2 tablespoons ghee or grass-fed butter

1 white onion, diced

1 pound boneless, skinless chicken thighs or chicken breasts, chopped

1 fennel bulb, diced

3 stalks celery, chopped

3 cloves garlic, crushed

2 carrots, chopped

1 teaspoon salt

1 teaspoon pepper

1 teaspoon dried basil

1 teaspoon dried parsley

4 cups Deep Healing Chicken Broth

Fresh parsley for garnish

Directions

1
In a large stockpot, heat the ghee or butter over medium heat. Add the onions and chicken and sauté until the onions are translucent, about 3 minutes.

2
Add the fennel and sauté until it's softened and the chicken is partly cooked through, about 4 minutes. Add the celery, garlic, and carrots and sauté for a few minutes until fragrant.

3
Add the salt, pepper, basil, dried parsley, and stock. Bring to a boil and then simmer for 25 minutes.

4
Top with the fresh parsley and serve.

Per serving:
Calories 420 (From Fat 279); Fat 31g (Saturated 7g); Cholesterol 138mg; Sodium 630mg; Carbohydrate 6g (Dietary Fiber 2g); Protein 33g.

Note:
The recipe for Deep Healing Chicken Broth is in
Chapter 18
.

Recipe courtesy Arsy Vartanian, author of Rubies & Radishes (
www.rubiesandradishes.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.