3/4 pound(s) parsnip(s), peeled and grated
1 tablespoon(s) olive oil
1 teaspoon(s) onion salt
1 slice(s) bacon
1/2 pound(s) zucchini, sliced
1/4 pound(s) mushrooms, white button, cremini or shitaake, sliced
1 medium celery stalk(s), diced
1 teaspoon(s) coconut oil
1/2 medium onion(s), red, finely diced
11/4 pound(s) turkey, ground
2 medium onion(s), green, sliced
1 tablespoon(s) Italian seasoning
1 teaspoon(s) celery salt
1/2 teaspoon(s) black pepper, freshly ground
8 large egg white(s), divided
1/2 cup(s) parsley, fresh, chopped
1. Preheat oven to 450 F.
2. Peel parsnips and grate with a cheese grater. Mix with onion salt and olive oil, and set aside.
3. Cook bacon slice in a large saute pan over medium heat. Save bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside.
4. Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened.
5. Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. 6. Saute until turkey is fully cooked.
7. Combine meat and vegetables in one pan and mix thoroughly. Let cool 5 minutes.
8. Combine 4 egg whites with parsley and stir into the meat and vegetable mixture.
9. Combine the other 4 egg whites with parsnips.
10. Coat an 8×8 baking dish with olive oil.
11. Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon.
12. Bake for about 25 minutes or until the top begins to brown.
Archive for the ‘Food’ Category
With a few slight modifications to make it Paleo, this recipe is almost completely lifted from allrecipes.com. It’s unbelievably delicious and totally okay with me if you lick the plate.
- 1/2 cup high smoke point Paleo oil (I recommend avocado oil; EVOO has too low a smoke point and coconut oil is okay but a bit heavy and strong-flavored for this)
- 1/3 cup gluten-free tamari
- 1/4 cup red wine vinegar
- 2 tablespoons fresh squeezed lemon juice
- 1 tablespoon prepared mustard
- 2 cloves garlic, minced
- 1/2 teaspoon ground black pepper
- 1 1/2 pounds flank steak
In a medium bowl, mix the oil, tamari, vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and ground black pepper. Place meat in a shallow baking dish or zip lock baggie. Pour marinade over the steak, turning meat to coat thoroughly. Cover/seal, and refrigerate for around 6 hours.
Oil and preheat grill at medium-high. Remove steak from marinade and grill 5 minutes per side, or until done as you like.
This is an easy, delicious, kid and party friendly main course that I’ve been making just about once a week for ages. I think I blogged it here three or four years ago here, but it’s worth reposting; it’s that good!
- 3 Tbsp gluten-free tamari
- 2 Tbsp chicken broth
- 1 1/4 tsp arrowroot
- 1 to 1.25 lbs. ground chicken or turkey
- 2 Tbsp walnut oil
- 1 Tbsp sesame oil
- 2 Tbsp chopped fresh ginger
- 1 Tbsp minced garlic
- 1 small to medium red bell pepper, small dice
- 1/4 cup chopped green onion
- 3 Tbsp chopped fresh cilantro
Combine tamari, chicken broth, and arrowroot. Place meat in a bowl, separate into a half dozen or so chunks, and pour in mixture over to briefly marinate, about 10-15 minutes.
Meanwhile, heat a large, deep skillet or wok over medium-high heat. Add oils, swirl to coat, then add ginger, garlic, and red bell pepper. Cook about 1 minute, stirring often.
Next add the meat, crumble, and spread evenly along cooking surface. Cook 1 minute or until meat begins to brown. Turn to cook similarly on other side, breaking meat up further as you go.When meat is cooked through and very crumbly, add green onion and cilantro. Mix well.
Serve over shredded lettuce which can be combined with spinach chiffonade. Great with pan-seared asparagus.
Probably because I spend more time perusing Paleo food blogs than shopping for shoes, my browser entices me with primally-tailored ads. A recent one beckoned me with the line “eat like your ancestors” while showing a historic photo of a pioneer woman next to fast food products the ad claimed my great great grandmother would have shopped for. I think they’re missing the point. I do appreciate that somewhere in the commercial food world, someone wants to save me time in the kitchen with something healthier than chicken nuggets, but truth is, with a little planning, I can quickly make my own fast food that I know my great great grandmother would have loved to eat. Here’s one of my favorites:
- 1 1/2 pound pork tenderloin
- 1/4 cup gluten-free tamari
- 1 tablespoon coconut oil, melted
- 1 teaspoon sesame oil
- 4 scallions, minced
- 1 tablespoon fresh grated ginger
Mix marinade ingredients together and place into a zip-lock bag along with raw meat. Let marinate for 3 to 4 hours.
Preheat oven to 450°. Remove meat from baggie and place on rack over a foil-lined pan.
When oven temp has reached 450, place meat in oven and reduce temperature to 350°. Cook until internal temperature of meat, when tested with a digital thermometer, reaches 135–140° – about 30 minutes for a one-and-a-half pound tenderloin.
When meat is done, remove from oven and let stand for about 5 to 10 minutes. Slice and serve.
For the most part, I’m happy drinking just plain water. And not that water isn’t fun, but every now and then, I find myself looking for something that’s, well, more fun.
Grocery stores in recent years have started to vend some natural low and no sugar products such as coconut water*, Honest Tea, and Hint Water to name a few. Great choices, Paleo, but store-bought healthy habits can still have a downside; these drinks can be pricy if you find yourself reaching for one several times a week.
So I’ve been playing around with spicing up homemade lemonade to avoid added sugar and have come up with a couple combinations that are distinctive, healthy, and fun in that something other than just-plain-water sort of way.
- One 10-ounce glass of water
- 1 tablespoon fresh squeezed lemon juice
- one smidgen (1/32) teaspoon one of following: powdered cumin, powdered cardamom, powdered cinnamon, or salt
Combine, stir, and enjoy!
*A note about coconut water: As long as there is no added sugar, coconut water’s sugar content is mostly glucose which is fine, metabolically speaking.
Like cornstarch, baking powder is one of those small ingredients that’s easy to overlook. Most commercial versions contain cornstarch as the filler that keeps the base (sodium bicarbonate) and the acid (usually sodium aluminum phosphate) from reacting with each other while stored on your shelf. But it’s very easy to make your own thus avoiding the cornstarch and ingredients that have the word “aluminum” in them and give baking a metallic taste.
So this week’s recipe is simply how to make your own healthier, better tasting baking powder for immediate use or longer term storage as follows:
- one part baking soda
- two parts cream of tartar (a natural substance made in the fermentation process of grapes)
- one part arrowroot – optional if you plan to make enough to store for future use
If you are only making enough for a one-time immediate use, just mix the appropriate amounts of baking soda and cream of tartar together to meet your need. Substitute evenly for any recipe that calls for baking powder.
If you wish to scale up and store about a half cup of BP for future use, then mix 1/4 cup cream of tartar with 2 tablespoons baking soda and 2 tablespoons arrowroot. The latter will extend the shelf life of your leavening for up to 3 months. After this amount of time, it would be wise to test the efficacy of the baking powder before using it by placing a half teaspoon in a small bowl and then pouring about a quarter cup of boiling water over the powder. If it bubbles happily, it is still good.
When going to the trouble of cooking Paleo or if you’re just trying to make sure that what you eat is as free from weird junk as possible, make sure you don’t overlook the little things.
One example is cornstarch. When a recipe calls for this as a thickener, arrowroot usually makes a great Paleo substitute. Cornstarch is a highly processed “food” that always involves prolonged chemical exposures and almost always is a GMO. Pure arrowroot powder, on the other hand, is milled pretty much the same today as it was ancestrally and is something that, unlike cornstarch, you could make pretty easily at home if you wished.
Arrowroot can be used as a Paleo alternative to cornstarch or flour in cooking as long as what you are using it in is non-dairy (can become slimy in milk) and will not be exposed to heat for a prolonged period of time as arrowroot loses it’s thickening power at extended high temperatures. When substituting for cornstarch, it’s an even exchange. When using arrowroot as an alternative to flour, use half as much arrowroot as flour.
A few other things to know about arrowroot: It will clump up when added directly to liquids so it is recommended that you mix it into a small quantity of your liquid before stirring it into the main pot, so to speak. And when purchasing arrowroot, be on the lookout for additives as some manufacturers combine it with potato starch.
- 2 cups coconut milk or nut milk of choice
- 1/4 cup honey
- 1/3 cup cocoa powder
- 2 teaspoons vanilla extract
- 1/8 teaspoon salt
- 1 1/2 tablespoons arrowroot
- 3 large egg yolks
Put 1 1/2 cups of the milk, the honey, vanilla extract, cocoa and salt into a saucepan set over medium-high heat. Bring to a simmer, then remove pan from heat.
Meanwhile, whisk the remaining 1/2 cup of the milk, arrowroot, and egg yolks together in a bowl. Gradually whisk the hot chocolate milk into the egg mixture.
Return to the saucepan and cook over medium-high heat stirring constantly until the pudding comes to a full boil. Reduce the heat to maintain a simmer, and continue stirring until thick, about a minute or two more.
Pour the pudding into approximately 6 small serving bowls; I like to use sake cups or shot glasses. Cover with plastic wrap and refrigerate until set – 4 hours to overnight.
One of the highlights of winter season vegetables is the abundance of beautiful kale which is a cold weather crop. Especially wonderful is finding baby kale greens at the farmer’s market or grocery store and frying it up in this perfect recipe from Bobby Flay:
- 1 1/2 pounds young kale, stems and leaves coarsely chopped
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1/2 cup vegetable stock or water
- salt and pepper to taste
- 2 tablespoons apple cider or red wine vinegar
Heat olive oil in a large saucepan over medium heat. Add the garlic and cook until soft; do not burn.
Increase temperature to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes.
Remove cover and continue to cook, stirring until all the liquid has evaporated.
Season with salt and pepper to taste and add vinegar.
In a perfect Paleo world, you’d hunt it, skin it, gut it, maybe cook it, and then eat it. Ideally, the next best thing would be to work with ingredients that are as close to their natural state as possible. But if time, space or permit issues are limited for any of the above, there are occasions when thoughtful hunting in a grocery store will reward you with fast-food Paleo time savers.
As I rely on Aidells sausage for a quick post-workout protein blast, I did a little research to find out which of their flavors might be Paleo approved and stumbled on this informative site to help guide me to guilt-free convenience.
Here’s an idea for a 1-dish-1-pot single serving meal in under 10 minutes:
- 1 Aidell Chicken Apple Sausage (or other Paleo-friendly sausage of choice) sliced into bite-sized rounds
- 1 to 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 1 zucchini, halved and sliced
- 1/4 cup loosely chopped red onion
- salt and pepper to taste
Drizzle about a tablespoon of olive oil into a small frying pan set on medium-high heat. Add sausage and brown, about a minute or two.
Remove sausage from pan. Reduce heat to medium-low, and add more oil if necessary to cook garlic for about a minute.
Return heat to medium-high. Add zucchini and onion, and stir-fry until soft, about 3 to 5 minutes.
Return sausage to pan, and stir with rest of ingredients until everything is piping hot. S & p to taste, and serve.
This is a recipe I’ll always be grateful to Roger for sharing with me as it brings such enthusiastic smiles to my family when set at the table. Not that it’s a big surprise – when the squash comes out of the shopping bag the excitement begins. “Are you going to make the soup tonight?!” Warm, creamy and comforting, the blissful combination of flavors and the serenely smooth texture make this dish beg for seconds, thirds, and even fourths. The only thing I can think of that could possibly make this recipe better is doubling it!
- 1 medium to large butternut squash, peeled and cut into small cubes, about a half inch
- 3 medium-sized garlic cloves, minced
- 1 dense tablespoon of minced fresh thyme
- 2 tablespoons extra virgin olive oil
- salt and fresh pepper to taste
- 2 small to medium sized leeks, halved and thinly sliced
- 1/4 lb bacon
- 3 cups chicken broth or stock
- 1/2 cup milk of choice
Preheat oven to 450°.
In a large bowl, toss squash, garlic, and thyme together with oil to coat. Transfer to a 9 x 12 inch pyrex baking dish. Sprinkle generously with salt and fresh ground pepper, and bake for about 35 minutes, stirring occasionally, until squash is soft and just turning brown.
While the squash bakes, cook the bacon in a stovetop skillet until just crispy. Remove bacon and toss leeks into skillet cooking in bacon fat until the leeks are tender and translucent, about 5 minutes.
When squash is done, remove from oven and transfer into a large soup pot along with leeks and pan drippings.
Pour stock into pot to cover squash/leek mixture about a half inch over. Add more stock if needed for this.
Bring to a boil then turn down heat and let simmer, partially covered, for about 3o minutes.
Remove soup from heat and purée with immersion blender, or in batches in a regular blender, until smooth. Add milk and blend another minute or two until desired creamy consistency is reached.
Crumble or chop the cooked bacon and stir into the creamed soup.
Reheat if necessary and serve.