Paleo Cookbook For Dummies (78 page)

Directions

1
Cover the sweet potatoes with water in a large stockpot. Bring to a boil and cook until the potatoes are fork tender, about 15 minutes. Drain and transfer to a large mixing bowl or stand mixer.

2
Preheat the oven to 400 degrees.

3
If you're using freeze-dried blueberries, pulse them in a food processor to make a powder and then add it to your sweet potatoes. If you're using fresh blueberries, don't add them yet.

4
Add the coconut milk, lemon juice, butter, honey, and cinnamon to the potatoes and use the stand mixer or a hand mixer to beat the potatoes until no lumps remain.

5
If you're using fresh blueberries, fold them into the mashed potatoes by hand.

6
Transfer the potato mixture to four small ramekins and sprinkle the pecans on top. Place the ramekins on a cookie sheet and bake for 10 to 15 minutes or until the pecans are toasted but not burned.

7
Serve alone or with a scoop of refrigerated or frozen coconut milk.

Per serving:
Calories 228 (From Fat 117); Fat 13g (Saturated 6g); Cholesterol 15mg; Sodium 62mg; Carbohydrate 29g (Dietary Fiber 4g); Protein 3g.

Vary It!
If you can find purple sweet potatoes, substitute them for the regular sweet potatoes for a nice change.

Recipe courtesy George Bryant, CEO and author of Civilized Caveman Cooking Creations (
http://civilizedcavemancooking.com
)

Sautéed Kohlrabi

Prep time:
10 min •
Cook time:
10 min •
Yield:
2 servings

Ingredients

2 kohlrabies

1 tablespoon butter

2 cloves garlic, crushed

Pinch of salt

Pinch of pepper

Chopped parsley for garnish

Directions

1
Trim the stalks from the kohlrabies and slice off the bottoms. Peel the bulbs and cut into
¹
⁄
₄
-inch-thick slices.

2
Bring a pot of water to a boil. Add the kohlrabies and cook until tender but still firm, about 4 to 5 minutes. Drain the kohlrabies and run them under cold water to stop the cooking. Dry them on a paper towel.

3
Heat the butter in a large skillet and add the garlic. Sauté until fragrant, stirring constantly. Add the kohlrabies to the skillet, along with the salt and pepper, and sauté until they're golden brown on both sides.

4
Sprinkle with the parsley and serve.

Per serving:
Calories 92 (From Fat 54); Fat 6g (Saturated 4g); Cholesterol 15mg; Sodium 319mg; Carbohydrate 10g (Dietary Fiber 5g); Protein 3g.

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.

Brussels Sprouts with Cranberries and Almonds

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

Ingredients

3 tablespoons coconut oil

1 medium onion, chopped

2 cloves garlic, minced

Pinch of salt, plus more to taste

Pinch of pepper, plus more to taste

4 cups Brussels sprouts, trimmed and sliced

¹
⁄
₂
cup almonds, chopped

¹
⁄
₄
cup dried cranberries (no sugar added)

Pinch of flaxseed (optional)

Directions

1
Preheat a large skillet on medium-low heat for 1 to 2 minutes. Add the coconut oil.

2
Add the onions and garlic and season with the salt and pepper. Cook for a few minutes until the onions are translucent.

3
Add the Brussels sprouts and stir to thoroughly coat with the oil. Sauté, adding more oil if the pan starts to dry out and brown. After a couple of minutes, add the almonds, cranberries, and flaxseed (if desired).

4
Stir thoroughly and cook until the sprouts are lightly caramelized. Salt and pepper to taste.

Per serving:
Calories 265 (From Fat 180); Fat 20g (Saturated 10g); Cholesterol 0mg; Sodium 129mg; Carbohydrate 21g (Dietary Fiber 6g); Protein 7g.

Vary It!
Try adding chopped celery and napa cabbage to the sprouts for a different flavor and texture.

Tip:
You can use this fabulous vegetable dish as the foundation for many different meals, so make extra! Not only is it a great side dish, but it's also an awesome meal. Add grilled chicken or steak or top with eggs.

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

Kimchi

Prep time:
10 min, plus marinating time •
Yield:
6 servings

Ingredients

1 medium to large napa cabbage, shredded

1 cup shredded carrot

¹
⁄
₂
cup diced red bell peppers

¹
⁄
₂
cup shredded onion

1 tablespoon apple cider vinegar

1 tablespoon minced ginger

1 teaspoon honey

¹
⁄
₄
teaspoon red chile flakes

1 tablespoon salt

Directions

1
Toss all the ingredients together in a mixing bowl. Cover and allow the mixture to sit in a cool, dark place overnight or for at least a few hours for the flavors to mingle.

2
After the mixture is done marinating, serve immediately. Store any leftovers in the fridge for 5 to 7 days.

Per serving:
Calories 26 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 1,180mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 1g.

Note:
Kimchi
is an Asian pickled condiment. It really works at healing your intestines.

Tip:
Kimchi is a great dish to have with your eggs in the morning! You can add even more red chile flakes if you really like it hot.

Vary It!
Omit the honey if you're doing the 30-Day Paleo Reset in
Chapter 4
.

Recipe courtesy Alissa Cohen, chef and author of Living on Live Food (
www.alissacohen.com
)

Vegetable Latkes

Prep time:
15 min •
Cook time:
4–6 min •
Yield:
5 servings

Ingredients

3 cups grated carrot, turnip, daikon radish, or zucchini

2 eggs, beaten

Pinch of Celtic sea salt

Pinch of pepper

¹
⁄
₂
cup macadamia nut oil

Directions

1
Wrap a thin dish towel around the grated vegetables, 1 cup at a time, and squeeze out as much water as possible.

2
In a bowl, mix the grated vegetables with the eggs, salt, and pepper. Preheat the oven to 250 degrees.

3
Heat the oil in skillet over medium-high heat. Toss a pinch of the grated vegetable mixture into the pan; if it sizzles immediately, the oil is hot enough.

4
Scoop
¹
⁄
₂
to
³
⁄
₄
cup of the grated vegetable mixture (slightly less than
¹
⁄
₄
of the total mixture) into your hand and form it into a very loose patty.

5
Set the patty into the hot pan and press it down gently with a fork. Cook at least 2 to 3 minutes on each side until nicely browned, keeping the cooked latkes warm in the heated oven. Sprinkle with a pinch of salt before serving.

Per serving:
Calories 71 (From Fat 27); Fat 3g (Saturated 2g); Cholesterol 74mg; Sodium 125mg; Carbohydrate 7g (Dietary Fiber 2g); Protein 3g.

Vary It!
You can add cinnamon to the carrot latkes, curry powder to the turnip, or fresh herbs to the zucchini.

Tip:
If the oil starts to smoke or becomes dark in color, carefully discard it, clean the pan, and start fresh with new oil before frying any more latkes. Burnt oil is definitely not healthy or Paleo-approved.

Recipe courtesy Mark Sisson, author of Primal Blueprint and Mark's Daily Apple (
www.marksdailyapple.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.

Lemon Cucumber Noodles with Cumin

Prep time:
5 min •
Cook time:
5 min •
Yield:
2 servings

Ingredients

1 whole cucumber

1 whole lemon, zested and juiced

1 tablespoon sea salt

1 teaspoon ground cumin

Directions

1
Use a spiral slicer or mandoline to make pasta out of the cucumber. If you don't have a spiral slicer, you can use a julienne peeler or vegetable peeler and make thicker noodles.

2
Place the noodles in a bowl and toss with the lemon juice, salt, and cumin.

3
Transfer to a bowl and garnish with lemon zest.

Per serving:
Calories 39 (From Fat 5); Fat 0.5g (Saturated 0g); Cholesterol 0mg; Sodium 3,514mg; Carbohydrate 12g (Dietary Fiber 4g); Protein 2g.

Tip:
Double the batch for your lunch the next day.

Recipe courtesy George Bryant, CEO and author of Civilized Caveman Cooking Creations (
http://civilizedcavemancooking.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.

Zucchini Pasta with Fire-Roasted Tomato Sauce

Prep time:
5–20 min •
Cook time:
5 min •
Yield:
2 servings

Ingredients

2 whole zucchini, peeled

Salt for draining, plus more to taste

¹
⁄
₄
cup pecans, roasted

One 14.5-ounce can fire-roasted tomatoes

1 tablespoon coconut oil

Pepper to taste

Cooked Version

1
Use a spiral slicer or mandoline to make pasta out of the zucchini. If you don't have a spiral slicer, you can use a julienne peeler or vegetable peeler and make thicker noodles.

2
Place the zucchini noodles in a colander in the sink and heavily salt them. Let them sit for 20 minutes to drain all the water.

3
Pulse the pecans in a blender or food processor until you have small chunks — not quite a flour consistency.

4
Add the fire-roasted tomatoes and process on high to make a smooth sauce.

5
Preheat a sauté pan on medium heat and a saucepan on medium heat. Simmer the tomato sauce in the saucepan, covered, until hot.

6
Add the coconut oil to the sauté pan and sauté the noodles for 1 to 2 minutes to just warm them up. Transfer the noodles to a plate, dress with the sauce, and serve.

Raw Version

1
Complete Steps 1, 3, and 4 from the preceding Cooked Version recipe. Don't include Step 2 (the salting and draining step).

2
Plate the noodles and dress with the sauce.

3
Sprinkle with salt and pepper to taste and serve.

Per serving:
Calories 217 (From Fat 144); Fat 16g (Saturated 7g); Cholesterol 0mg; Sodium 683mg; Carbohydrate 17g (Dietary Fiber 5g); Protein 5g.

Tip:
This dish is a wonderful compliment to any protein for a complete meal, or you can serve it as a main course.

Recipe courtesy George Bryant, CEO and author of Civilized Caveman Cooking Creations (
http://civilizedcavemancooking.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.

Chapter 17

Redefining Desserts

In This Chapter

Kicking sugar to the curb

Feasting on Paleo-approved desserts