Paleo Cookbook For Dummies (88 page)

Organ meats are an economical choice, but getting them from a pastured-raised — or at the very least, organically fed and antibiotic-free — animal is essential. The organs are what filter the pesticides out of the animal's body and can be quite toxic if you get them from a conventional source.

Bone Broths

Bone broth is a superfood on steroids. It's the healthiest stuff on earth.

Some people become concerned about getting enough calcium when they go Paleo because they're ditching dairy. Bone broth, though, gives you a whole new dimension of calcium. You get calcium
plus
a whole lot of minerals. The bones provide ultra-healing collagen as well. Throw in some chard, kale, collard greens, or spinach — all of which are also loaded with calcium — to make a gut-pleasing, calcium-rich meal. (You can find a bone broth recipe in
Chapter 18
).

Whenever anyone gets sick in my house, the first thing I do is make bone broth. It both heals acute problems such as infectious diseases and aids in the treatment of chronic problems such as cancer, diabetes, peptic ulcers, and more.

Sea Vegetables

The Paleo community has embraced sea vegetables, probably because they have tons of vitamins, essential fatty acids, and other natural antioxidants. They're particularly loaded with minerals, which every structure and function of the body depends on to function properly. Specifically, sea vegetables contain iodine, a trace mineral essential for healthy thyroid function.

Sea veggies taste kind of salty because they contain a balance of sodium and minerals from the sea, so they're a great replacement for salty snacks. You can also use them in dishes and as a garnish.

Here are my recommendations for sea vegetables:

I love roasted, non-GMO SeaSnax seaweed and crinkle it into my meals almost daily:
http://store.seasnax.com
.

Kelp noodles
are a type of sea vegetable that tastes great in stir-fry; try Sea Tangle brand:
http://kelpnoodles.com
.

This Emerald Cove brand dried sea vegetable blend is admittedly expensive, but it provides a nice blend of vegetables and is tasty:
www.amazon.com/Emerald-Cove-Varieties-Vegetables-0-75-Ounce/dp/B001216DA2
.

Sweet Potatoes

When you need dense carbs, sweet potatoes are such a comfortable place to go; they always taste great. You can dice them up in some beef or scrambled eggs, make them into a soup, or eat them on their own with some grass-fed butter or ghee. They're even sweet enough to make as a treat.

Sweet potatoes are the perfect post-workout recovery fuel. Some protein with some sweet potatoes will keep you well fueled and recovered after a workout.

I'm often asked why sweet potatoes are okay but not white potatoes. They both have nutrients, right? Right. But the peel of white potatoes contains a greater amount of
antinutrients,
which can create havoc in your gut and actually pull nutrients from your body.

Steve's PaleoGoods Snacks

Simplicity is key, and that's what you get with
Steve's PaleoKits
(
http://stevesoriginal.com
), a line of vacuum-packed snack mixes from Steve's PaleoGoods that are a go-to snack for many Paleo folks. They're perfect if you need a snack to carry in your bag, keep in your desk, or take with you when you travel.

All the kits are delicious and made with all high-quality, Paleo-approved ingredients. Steve's uses nuts, berries, and all grass-fed and grass-finished beef. The broader PaleoGoods line also offers PaleoKrunch cereal, PaleoKrunch bars, and more.

What I love most about purchasing from Steve's is that Steve uses the PaleoKits to fund his youth program, Steve's Club (
http://stevesclub.org
). Steve created this program to help get inner-city kids off the streets and give them a sense of purpose. Through leadership, CrossFit training, and dedication to nutrition, his club helps kids develop stronger bodies, minds, and spirits.

Chapter 21

Ten Essential Tools for a Paleo Kitchen

In This Chapter

Making Paleo easier with time tested tools

Creating a cave kitchen that works

When you have the right tools, any job is easier, and that sentiment applies to Paleo cooking. This chapter is a cut-to-the-chase guide to some equipment that has made my life — and the lives of many Paleo chefs I know — a lot easier.

Push aside your toaster, rice maker, and deep fryer and make way for ten essential gadgets that make healthy cooking a snap.

Chef's Knife and Sharpener

When you start eating Paleo, you prepare lots of meats and veggies; if you're like me, you want to chop them up with speed and accuracy. The chef's knife is an indispensable tool for that job.

The key to getting a good knife is finding one that you feel comfortable holding in your hand. It has to be sturdy and well-balanced with a broad, tapered blade. A 6-to-10-inch chef's knife is usually the best fit for most; 8 inches is a popular size. If your budget allows, you may want to look for a high-quality stainless steel knife because you'll be using it so much.

Cutting produces friction that dulls a knife's blade, so having a chef's sharpening stone is essential. To sharpen, slide the blade forward and across the stone with moderate pressure, keeping the blade against the stone at an angle. Repeat about ten times.

A great chef's knife on a budget is the Victorinox; it's a great value for the money. If you have a little more to spend, go for a product by Misono Guytou. You can score a decent knife sharpener for under $10 with AccuSharp.

Paring Knife

If you're going to do more delicate work such as slicing or peeling, you need a good paring knife. Anytime a bigger blade is awkward and cumbersome, a paring knife works brilliantly. It's really a natural compliment to your chef's knife.

You don't have to spend a whole lot on a paring knife. The key is to keep it sharp. My favorite paring knife is J.A. Henckels International Paring Knife.

Baking Sheets

Baking sheets are something that I use almost everyday. No, I'm not drowning my stress in cookies all day. I actually use the sheets to roast meats and vegetables and to make kale chips and baked Brussels sprouts, which I can't live without.

You should have two large baking sheets (about 13-x-18 inches) with rims; this size is ideal for roasting, baking, and catching drips when placed under other pans in the oven. Two smaller (6-x-9-inch) baking sheets with rims are great to have around for making some of the Paleo-approved baked goods. Plus, you have the convenience of fitting them into a dishwasher.

I'm a fan of stainless steel cookware. I avoid any coated nonstick cookware because of possible toxic fume exposure when baking at higher temperatures. And those nonstick surfaces almost always chip, which can leave bits of the coating in the food. I also tend to stay away from aluminum because high aluminum exposure has been linked to Alzheimer's disease. Keep in mind, though, that stainless isn't a nonstick surface, so you have to use parchment paper or a healthy fat like coconut oil to keep foods from sticking to the pan. I happen to like Norpro sheets.

Cutting Board or Mat

A large wooden cutting board is worth its weight in gold in your kitchen. Wooden cutting boards keep your knives sharp. My favorite cutting boards are by RedOnion Woodworks.

You may also want a small plastic board or a cutting mat that's easy to pick up so you can transport the food easily wherever you want it. Plastic boards are great for trimming meats and are easy to clean up.

Tongs

Tongs make life in the kitchen so much easier. You can't exactly use your hands all the time to flip and toss food. But you definitely don't need to spend a bunch of cash on this tool. You just need a basic pair of tongs with wide, scalloped pincers.

If you have room, consider getting a few pairs of locking tongs in different sizes. If you're doing a lot of high-heat grilling or flipping heavy foods, go for a pair by Progressive International.

Heat-Resistant Gloves

Everything in life evolves, and the oven mitt is no exception. You used to have to use a big, clunky oven mitt or a towel that was a huge pain to manage to avoid getting scorched by the oven or hot cooking vessels.

Now you have the option of
oven gloves
. These heat-resistant gloves look like what you would slip on to go outside on a cold day. They have five fingers and are made of a material called Kevlar or Nomex, which can withstand some serious heat (up to approximately 540 degrees). Ove' Glove is a popular brand.

Pots and Pans

Before you pull out your pans and get started, beware of using nonstick pans. As I note earlier in the chapter, the chemicals that give them that speedy clean surface are toxic, particularly if your immune system is compromised in any way. Stainless steel, ceramic, glass, and cast-iron cookware (preferably made in the United States or Europe) are safer, healthier alternatives.

Here are some of my suggestions for useful pots and pans:

Large deep baking pan:
Not to be confused with the rimmed baking sheet earlier in the chapter, this pan is great for roasting vegetables and making casseroles.

Large sauté pan:
A 12-inch sauté pan is perfect for sautés and stir-fries.

Large soup pot or stockpot:
You'll wonder how you survived without this pot. Get one larger than you think you need.