Paleo Cookbook For Dummies (84 page)

2
Cook for 8 to 10 hours on low.

3
Use a shallow spoon to carefully skim the film off the top of the broth. Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt as needed.

4
The broth will keep for 3 days in the fridge and for 3 months in your freezer.

Per serving:
Calories 285 (From Fat 126); Fat 14g (Saturated 5g); Cholesterol 78mg; Sodium 477mg; Carbohydrate 2.5g (Dietary Fiber 0.5g); Protein 36g.

Vary It!
Feel free to substitute chicken, fish, or pork bones or to combine them all. Also, adding dried mushrooms or using 2 tablespoons fish sauce in place of salt (add it in Step 1) dramatically boosts the flavor of the broth.

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 30-Day Reset Paleo cleanse.

Chicken Cacciatora

Prep time:
10 min •
Cook time:
6 hr •
Yield:
4 servings

Ingredients

1 medium white onion, sliced

1 pound boneless, skinless chicken breasts, halved

3 tablespoons olive oil

1 large green bell pepper, seeded and sliced

1 large red bell pepper, seeded and sliced

1 large yellow bell pepper, seeded and sliced

2 cups sliced mushrooms

1 stalk celery, chopped

3 large cloves garlic

1 teaspoon Italian seasoning

2 cups chopped or crushed tomatoes

Directions

1
Line the bottom of the slow cooker with the onions.

2
Add all the remaining ingredients, pouring the tomatoes over everything last.

3
Cook on low for 6 hours.

Per serving:
Calories 375 (From Fat 135); Fat 15g (Saturated 3g); Cholesterol 96mg; Sodium 391mg; Carbohydrate 21g (Dietary Fiber 5g); Protein 40g.

Recipe courtesy Jason Crouch, chef and author of PaleoPot (
http://paleopot.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.

Mango Coconut Chipotle Chicken

Prep time:
10 min •
Cook time:
4–6 hr •
Yield:
4 servings

Ingredients

One 14-ounce can coconut milk

1 large mango

1 pound chicken breasts

1 tablespoon dried chipotle flakes

Directions

1
Pour the coconut milk into the bottom of the slow cooker.

2
Peel the mango, pit it, and cut the fruit into large and medium cubes. Add the flesh and the pit to the coconut milk (the meat on the pit adds flavor).

3
Cube the chicken and add it to the slow cooker. Add the chipotle flakes and stir well.

4
Cook on low for 4 to 6 hours.

Per serving:
Calories 454 (From Fat 270); Fat 30g (Saturated 21g); Cholesterol 95mg; Sodium 94mg; Carbohydrate 11g (Dietary Fiber 1g); Protein 36g.

Tip:
You can also use chicken thighs. If you can't find dried chipotle flakes, you can substitute an equal amount of red pepper flakes.

Recipe courtesy Jason Crouch, chef and author of PaleoPot (
http://paleopot.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.

Easy Chicken Curry with Cabbage

Prep time:
10 min •
Cook time:
4 hr •
Yield:
6 servings

Ingredients

Two 14-ounce cans coconut milk

3 tablespoons red curry paste

1 to 1
¹
⁄
₂
pounds boneless chicken thighs

1 small yellow onion, chopped

1 medium green bell pepper, chopped

¹
⁄
₂
head cabbage

Directions

1
Pour the coconut milk into the slow cooker and stir in the curry paste until dissolved.

2
Cut the chicken thighs into 1-inch cubes and add to the slow cooker.

3
Stir in the onions and peppers.

4
Cut the cabbage half into quarters, and then chop each wedge into long, thin strips. Break the strips apart with your hands.

5
Stir in the cabbage, making sure it becomes coated with the curry mixture. (The cabbage doesn't need to be submerged in the coconut milk; it will cook down).

6
Cover and cook on low for 4 hours.

Per serving:
Calories 465 (From Fat 360); Fat 40g (Saturated 27g); Cholesterol 98mg; Sodium 798mg; Carbohydrate 12g (Dietary Fiber 2g); Protein 22g.

Tip:
If you have extra cabbage, simply leave it on top of the curry mixture and it will cook down.

Recipe courtesy Jason Crouch, chef and author of PaleoPot (
http://paleopot.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.

Pineapple and Mango Sweet Heat Chicken Wings

Prep time:
30 min •
Cook time:
4 hr, 15 min •
Yield:
8 servings

Ingredients

1 tablespoon coconut oil

2 jalapeño peppers, seeded and minced

1 habanero pepper, seeded and minced

4 cloves garlic, chopped

1 cup chopped mango

2 cups crushed pineapple

One 6-ounce can tomato paste

1 cup beef stock

2 tablespoons apple cider vinegar

2 teaspoons paprika

2 teaspoons cayenne pepper

3 to 4 pounds chicken wings

Directions

1
Heat the coconut oil in a large saucepan over medium-low heat.

2
Add the peppers and garlic and let them sweat down for a few minutes. Add the mango and pineapple and cook for a few more minutes, until the fruit softens.

3
Stir in all remaining ingredients except the chicken. Reduce the heat to low and allow the sauce to reduce for 15 minutes

4
Blend the sauce in a blender or food processor until it's a uniform consistency, being careful not to let the hot sauce splatter.

5
Set the oven to broil and arrange the wings on a foil-lined baking sheet. Broil for about 5 minutes per side, until they're just browned and crisp, working in batches if you can't fit all the wings on one sheet.

6
Transfer the wings to the slow cooker and cover them with the sauce, stirring to coat.

7
Cook on low for 4 hours.

Per serving:
Calories 691 (From Fat 387); Fat 43g (Saturated 14g); Cholesterol 167mg; Sodium 392mg; Carbohydrate 19g (Dietary Fiber 2g); Protein 56g.

Recipe courtesy Jason Crouch, chef and author of PaleoPot (
http://paleopot.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.

Kalua Shredded Pork

Prep time:
10 min •
Cook time:
9–12 hr •
Yield:
10 servings

Ingredients

3 slices bacon (no sugar added)

1
¹
⁄
₂
tablespoons coarse red Hawaiian sea salt

5-pound Boston butt pork roast

Directions

1
Line the bottom of a slow cooker with the bacon.

2
Salt the roast evenly, massaging the salt into the nooks and crannies. Place the seasoned roast skin side up on top of the bacon.

3
Cook the roast on low for 9 to 12 hours.

4
Remove the pork to a large platter and shred with two forks.

5
Taste to check for seasoning, using the cooking liquid to season.

Per serving:
Calories 608 (From Fat 360); Fat 40g (Saturated 15g); Cholesterol 222mg; Sodium 1,438mg; Carbohydrate 0g (Dietary Fiber 0g); Protein 59g.

Note:
Kalua
is a traditional Hawaiian cooking method that utilizes an underground oven. This recipe lets you mimic it at home without digging up the backyard.

Tip:
If you don't have red Hawaiian sea salt, any coarse salt will work. Keep leftovers of this dish handy in your fridge and freezer as an “emergency protein” for quick meals.

Recipe courtesy of 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.

Cheater Pork Stew

Prep time:
15 min •
Cook time:
8–10 hr •
Yield:
6 servings

Ingredients

2 small onions, thinly sliced

¹
⁄
₂
pound baby carrots

6 cloves garlic, peeled and smashed

³
⁄
₄
teaspoon kosher salt, divided

³
⁄
₄
teaspoon pepper, divided

3 pounds pork shoulder, cut into 1
¹
⁄
₂
-inch cubes

1 tablespoon any herb seasoning blend

1 tablespoon fish sauce

1 small cabbage, cut into 8 wedges

1 cup marinara sauce

1 tablespoon aged balsamic vinegar

¹
⁄
₄
cup finely chopped Italian parsley (optional)

Directions

1
Put the onions, carrots, and garlic in a 6-quart slow cooker. Season with
¹
⁄
₄
teaspoon each of the salt and pepper and toss well.

2
In a large bowl, combine the pork cubes, herb seasoning, fish sauce, and
¹
⁄
₄
teaspoon each of the salt and pepper. Mix to combine.

3
Pile the seasoned pork on top of the vegetables in the slow cooker. Arrange the cabbage wedges to cover the top of the pork, drizzle with the marinara sauce, and add the remaining salt and pepper.

4
Cover and cook on low for 8 to 10 hours or until the pork is fork tender.

5
When the stew is finished cooking, adjust for seasoning with the balsamic vinegar and/or salt and pepper to taste. Top with the parsley before serving (if desired).

Per serving:
Calories 639 (From Fat 297); Fat 33g (Saturated 11g); Cholesterol 195mg; Sodium 966mg; Carbohydrate 23g (Dietary Fiber 7g); Protein 60g.

Tip:
Throw this stew in the slow cooker before heading to work, and a comforting, rib-sticking meal will await you when you get home.

Recipe courtesy of 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.

Pineapple Pork Ribs

Prep time:
10 min •
Cook time:
6 hr •
Yield:
4–6 servings

Ingredients

1 to 2 pounds pork ribs

1 medium fresh pineapple

2 tablespoons Spanish smoked paprika

1 teaspoon cayenne pepper

2 tablespoons sugar-free Dijon mustard

2 tablespoons honey

Directions

1
Cut the ribs as needed so they fit in your slow cooker and trim away any excess fat. Cut the pineapple into 1-inch cubes.

2
In a small bowl, combine the paprika, cayenne, mustard, and honey. Cover the ribs with this sauce as evenly as possible and arrange them in the bottom of the slow cooker. Top with the pineapple.

3
Cook on low for 6 hours.

Per serving:
Calories 518 (From Fat 315); Fat 35g (Saturated 13g); Cholesterol 137mg; Sodium 227mg; Carbohydrate 16g (Dietary Fiber 1g); Protein 33g.

Tip:
Choose leaner cuts of ribs, and the excess fat will simply cook off.

Recipe courtesy Jason Crouch, chef and author of PaleoPot (
http://paleopot.com
)

Meatloaf

Prep time:
10 min •
Cook time:
4–6 hr •
Yield:
8 servings

Ingredients

2 pounds lean grass-fed ground beef

2 eggs, beaten

5 strips cooked bacon, chopped (no sugar added)

1 small white onion, diced

4 scallions, chopped

2 stalks celery, chopped

2 teaspoons dried oregano

1 teaspoon pepper

1 teaspoon dried thyme

4 teaspoons smoked paprika, divided

4 teaspoons garlic powder, divided

One 8-ounce can tomato paste

2 tablespoons sugar-free Dijon mustard

1 teaspoon apple cider vinegar

Directions

1
In a large bowl, combine the beef, eggs, bacon, veggies, oregano, pepper, thyme, 2 teaspoons of the paprika, and 2 teaspoons of the garlic powder.