Healthy Meal Plans

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Ingredients

• 1 lb. pork belly
• 1/4 tsp. salt
• 1 Tbsp. paleo-friendly oil or melted fat
• 1 Tbsp. orange juice
• 1 Tbsp. lime juice
• 1 Tbsp. garlic powder
• 1 tsp. powdered ginger
• 1 lb. Brussels sprouts

Instructions

Preheat oven to 500F, or whatever your highest oven setting may be.

Slash the pork skin with diagonal scoring to prevent shrinkage. Rub the salt into the slashes. Place the pork, skin side up, in a shallow roasting pan (save cleanup time by lining the pan with aluminum foil first). Roast at 500F for 30 minutes, or until the skin crisps and browns.

While the meat cooks, mix the oil or melted fat, orange juice, lime juice, garlic powder, and powdered ginger in a bowl.

Lower the heat to 225F, and brush the pork belly with the citrus marinade. Cook for another 30 minutes. Add the Brussels sprouts to the roasting pan. Baste the pork and sprouts with more marinade. Cook for 30 minutes more, basting occasionally, until the Brussels sprouts are cooked through and the outer leaves begin to brown.

Remove the roasting pan from the oven and let rest for ten minutes. Serve drizzled with the mixture of fat and marinade from the bottom of the pan.

Serves two.

Technorati Tags: paleo diet, paleo recipes

The name of this Paleo snack comes courtesy of a friend of mine, who christened it Paleo Crack because of its addictive qualities.

Ingredients

• 1 banana, sliced
• 1 oz. unsweetened raisins
• 1 oz. blanched, slivered almonds
• 1 oz. high-quality chocolate chips or chunks, optional

Instructions

Throw all ingredients into a bowl. Devour.

Serves one.

Technorati Tags: paleo dessert recipe, paleo diet, paleo recipes

This is a bit of a set piece. It’s impressive when finished, but not nearly as hard to make as one might expect.

Ingredients

• 1 head of cabbage
• 1 lb. ground beef
• 1/2 tsp. salt
• 2 tsp. garlic powder
• 2 tsp. cumin
• 1 tsp. to 1 Tbsp. chili powder, to taste
• 1 tsp. dried cilantro
• 1/8 tsp. pepper
• 2 Tbsp. tomato paste

Instructions

Place cabbage head in a tall stock pot of boiling water to cover. If you have a plastic mesh bag handy, put the cabbage in the bag and close it with a twist tie; it makes it easier to snag the cabbage with a meat fork and get it out of the water when it’s done. Boil the cabbage for 10 minutes. Remove it from the stock pot and let it cool and drain in a bowl or colander.

While the cabbage is cooling, heat a heavy skillet over medium heat. Cook the ground beef, salt, garlic powder, cumin, chili powder, cilantro, and pepper until the meat is no longer pink. Turn off the heat and stir in the tomato paste, mixing thoroughly. The tomato paste should bind all of the grease back into the meat.

Place the head of cabbage on a large plate or platter. Gently tease back the outer leaves like the petals on a flower until you get to the small, tangled inner leaves.

Use a thin knife to cut the inner core free from the outer leaves and set it aside for another use.

Scoop the meat into the hollow at the center of the outer leaves.

Carefully replace the leaves in their original positions, closing the head of cabbage back up around the meat filling.

To serve the stuffed head of cabbage, cut wedges from it with a sharp knife. It’s a bit messy, but you can eat the wedges like a big soft taco. Hubby had a brain wave and took the outer leaf off of his before eating it, placing it on the plate to catch the meat that fell out. When he was done with the main part, he rolled up the outer leaf with the dropped filling and ate that. Grok would be proud.

Serves four.

Technorati Tags: paleo diet, paleo recipes

Ingredients

• 2 cooked chicken breasts or leg quarters
• 2 Tbsp. lime juice
• 2 Tbsp. curry powder
• 1 large sweet potato
• 2 medium carrots
• 2 Tbsp. coconut oil or other paleo cooking fat
• 1 medium onion, roughly chopped
• 2-inch length of peeled ginger
• 4 cloves garlic, peeled
• 1/4 cup water
• 1 bay leaf
• 1/2 tsp. salt
• 1 can coconut milk

Instructions

Chop the cooked chicken meat into bite-sized pieces and place in a bowl. Add the lime juice and curry powder and mix to coat the chicken evenly. Set aside.

Heat the coconut oil in the bottom of a large pot over medium-high heat. Cut the sweet potato and carrots into a 1-inch dice. Saute in the hot oil for five to seven minutes. Don’t be afraid to let those suckers caramelize; doing so will greatly enhance the flavor. Remove the sweet potato and carrot to a plate and set aside. Lower the heat to medium.

Place the onion, garlic, ginger and water in the jar of a blender and process into a smooth paste. Pour the paste into the heated pot (there should be some oil left over from cooking the vegetables). Yes, I know– the stuff will peel the paint off of your walls when you open the blender lid. Trust me, though. You’ll thank me for it later. Cook the paste over medium heat, stirring occasionally, until most of the liquid is evaporated. Add the sweet potatoes, carrots, chicken and marinade liquid, bay leaf, salt, and coconut milk. Stir to mix.

Increase the heat to high and bring the mixture to a boil. Reduce heat to medium-low, and simmer uncovered for 15 minutes, stirring occasionally. Serve hot, with Sriracha sauce on the side for spice-lovers.

Serves two.

Technorati Tags: paleo diet, paleo recipes

Ingredients

• 1 roast chicken
• 1 large turnip OR sweet potato OR Irish potato, diced
• 4 medium carrots, peeled and sliced into coins
• 8 oz. fresh or frozen okra, cut into 1/2-in. lengths
• 2 tsp. dried parsley
• 1 tsp. garlic powder
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions

Remove the breast meat from the roast chicken and reserve. Remove the leg quarters and store for another use. Place the chicken carcass in a large stock pot and cover with cold water. Bring to a boil and lower heat. Simmer the chicken carcass for at least six hours and up to 24 hours, adding water as needed.

Remove the chicken carcass and pour the stock through a fine mesh sieve. Return the stock to the stock pot. Add the turnip, potato, or sweet potato to the stock and bring to a low boil. Add the sliced carrots. Simmer for 15 minutes. Dice the chicken breasts and any meat scavenged from the chicken carcass. Add the okra and chicken meat. Simmer five minutes.

Turn off the heat and add the parsley, garlic powder, and salt and pepper to taste. Stir gently to mix. Garnish with fresh herbs if desired, and serve.

Serves four.

Technorati Tags: paleo diet, paleo recipes

Ingredients

• 1 can wild-caught Alaskan salmon
• 1/2 onion, finely diced
• 2 eggs
• 1 Tbsp coconut oil OR animal fat
• 1 Tbsp prepared horseradish (see recipe below)
• 1/4 cup Paleo-friendly mayonnaise (see recipe below)
• Fresh herbs for garnish (optional)

Instructions

Preheat a griddle or heavy skillet over medium heat.

Combine salmon, onion, and eggs in a bowl. Stir with a fork until thoroughly mixed. Divide into six equal portions.

Grease the skillet or griddle with the coconut oil or animal fat. Pick up one portion of the salmon mixture and form it into a ball (it won’t hold its shape very well– don’t worry about it). Drop the ball onto the hot griddle or skillet and press it flat with the back of a spatula. Repeat with the remaining five portions. Cook until the bottoms turn golden brown and flip, continuing to cook until both sides are golden. Remove the patties to a warm platter.

Mix the prepared horseradish and Paleo-friendly mayonnaise (both recipes follow) in a cup or small bowl. Serve the salmon patties drizzled with horseradish mayo and garnished with fresh herbs.

Serves two.

Prepared Horseradish

Ingredients

• Fresh horseradish root
• Vinegar

Instructions

Open a window. Peel a length of fresh horseradish and cut it into one-inch chunks. Place the chunks into the jar of a blender and process on high until grated finely.

Open several more windows. Drizzle a couple of tablespoons of vinegar into the blender and whizz it around for a few more seconds. If necessary, add more vinegar until the mixture is uniformly moist. Store in a jar in the refrigerator.

Give up and go outside until the air in the house clears a bit.

Paleo-Friendly Mayonnaise

Ingredients

• 2 eggs
• 1 Tbsp lemon juice
• 1/2 tsp ground mustard
• 3/4 cup Paleo-compliant oil (olive oil, walnut oil, flax oil, high-oleic sunflower oil)

Instructions

Crack the eggs into the jar of a blender. (The recipe works best if the eggs are at room temperature.) Add the lemon juice and ground mustard and process on high for several seconds.

With the blender still running continuously, remove the access lid and drizzle a thin stream of oil VERY SLOWLY into the egg mixture. It should take a full minute or two to add all of the oil. Whizz the mayonnaise mixture until thick and smooth, but don’t expect it to be the consistency of commercial mayonnaise– it will be pourable, though it will thicken a bit further when chilled.

Store in the refrigerator for up to seven days.

Makes about 1 cup.

A quick note: Mayonnaise contains raw eggs– duh. This is a good time to find a trustworthy source of fresh, local eggs, which are generally safer than factory eggs. Regardless of the source, however, there is a risk of bacterial contamination in any recipe using raw eggs.

Technorati Tags: paleo diet, paleo recipes

Ingredients

• 6 oz. canned or vacuum-packed tuna
• 1/4 cup Paleo-friendly mayonnaise (see recipe below)
• 3 avocados
• Fresh dill for garnish (optional)

Instructions

Mix tuna and Paleo-friendly mayonnaise (recipe follows) in a bowl with a fork. Cut avocados in half and remove the pits by embedding the blade in a knife in each one and twisting it free. Scoop the avocado halves free from the skins using a spoon, keeping them as intact as possible. Divide the tuna salad mixture evenly between the six avocado halves, heaping it into the hollows left by the pits.

Garnish with fresh dill if desired.

Serves six as an appetizer. Serves three as a side dish or breakfast entree.

Paleo-Friendly Mayonnaise

Ingredients

• 2 eggs
• 1 Tbsp lemon juice
• 1/2 tsp ground mustard
• 3/4 cup Paleo-compliant oil (olive oil, walnut oil, flax oil, high-oleic sunflower oil)

Instructions

Crack the eggs into the jar of a blender. (The recipe works best if the eggs are at room temperature.) Add the lemon juice and ground mustard and process on high for several seconds.

With the blender still running continuously, remove the access lid and drizzle a thin stream of oil VERY SLOWLY into the egg mixture. It should take a full minute or two to add all of the oil. Whizz the mayonnaise mixture until thick and smooth, but don’t expect it to be the consistency of commercial mayonnaise– it will be pourable, though it will thicken a bit further when chilled.

Store in the refrigerator for up to seven days.

Makes about 1 cup.

A quick note: Mayonnaise contains raw eggs– duh. This is a good time to find a trustworthy source of fresh, local eggs, which are generally safer than factory eggs. Regardless of the source, however, there is a risk of bacterial contamination in any recipe using raw eggs.

Technorati Tags: paleo diet, paleo recipes

Ingredients

• 1 lb. raw shrimp
• 1 Tbsp. coconut oil
• 2 medium tomatoes
• 1/2 onion (divided)
• 2 avocados
• 2 Tbsp. olive oil
• 3 Tbsp. lime juice (divided)
• 1/2 tsp. dried cilantro (divided)
• 1/4 tsp. salt (divided)
• 1/8 tsp. pepper
• 1/2 tsp. garlic powder

Instructions

Preheat a heavy skillet over medium-high heat. Peel and devein the shrimp if necessary. Melt the coconut oil in the hot skillet and dump in the shrimp. Stir fry until the shrimp just turn pink, and remove them promptly to a large bowl. Add the olive oil, 2 Tbsp. lime juice, 1/4 tsp. dried cilantro, 1/8 tsp. salt, and the pepper. Mix thoroughly and set aside.

Dice the tomatoes and finely chop 1/4 onion. Add the tomato and onion to the shrimp bowl and mix everything together. While the salsa marinates for fifteen or twenty minutes to let the flavors meld, make the guacamole.

Split the avocados, remove the pits, and scoop the flesh out of the skin. Put the avocado flesh in a separate bowl and add the remaining 1 Tbsp. of lime juice, 1/4 tsp. cilantro, 1/8 tsp. salt, and the garlic powder. Finely chop the remaining 1/4 onion and add it to the avocado mixture. Use a fork or a potato masher to mash the mixture into a rough paste.

Serve the shrimp salsa in a bowl with a big dollop of guacamole on one side.

Serves two as an entree or four as a side dish.

A note about spiciness: I don’t tolerate peppers well. Or, y’know… at all. Lots of people do, though. If you are one of those people, spice up this dish by adding a finely chopped jalapeño (or some even more exciting) pepper to the shrimp salsa.

Just don’t expect me to eat it afterwards. ::shudder::

Technorati Tags: paleo diet, paleo recipes

Ingredients

2 duck eggs (see note at end if using chicken eggs)
1/4 cup vinegar
salt and pepper to taste
fresh herbs for garnish (optional)

Instructions

Fill a large (6-quart or more) pot two-thirds full with water. Add the vinegar and bring to a rolling boil over high heat. Turn the heat off, but don’t remove the pot from the burner.

Crack the eggs into a small, heatproof bowl, being careful not to break the yolks. As soon as the bubbles stop rising in the hot water/vinegar mixture and the liquid is completely still, lower the bowl of eggs very slowly into the hot water, allowing the liquid to gradually flow into the bowl and cover the eggs. When the eggs are completely underwater, slide them gently out of the bowl to rest on the bottom of the pot.

Set a timer for 4 1/2 minutes. When the timer goes off, fish the eggs out of the pan with a slotted spoon. (A fork can be useful for loosening the eggs from the bottom of the pot if they stick.) Let the eggs drain through the slots in the spoon for several seconds, and serve on a warmed plate with salt, pepper, and fresh herbs if desired.

Ideally, the yolk of the poached egg will stay intact if you cut the white away from the yolk’s edge with a fork, and will be thick, but still liquid when the yolk is pierced.

Serves two as a side dish.

A note about chicken eggs: Obviously, duck eggs are relatively hard to find. Chicken eggs are also excellent when poached, though I personally prefer the texture of duck eggs in general. Since chicken eggs are usually smaller than duck eggs, try poaching them for 4 minutes instead of 4 1/2 minutes, and adjust the time as needed to reach the perfect doneness for your size of egg.

Technorati Tags: paleo diet, paleo recipes