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Paleo Pecan Pie / Tart

Ingredientscloseup1
Crust:

  • 3/4 cup coconut flour
  • 1/2 cup toasted pecan halves
  • 3 large eggs
  • 8 tablespoons chilled pastured butter or coconut oil
  • 2 tablespoons coconut sugar (coconut crystals)
  • 1/4 teaspoon fine sea salt

Filling:

  • 10 Medjool dates, pitted (or enough dates to make 2/3 cup purée)
  • 1/3 cup unsweetened applesauce
  • 1/3 cup pure maple syrup
  • 4 eggs
  • 6 tablespoons pastured butter or virgin coconut oil (room temperature)
  • 2 tablespoons dark molasses
  • 1 tablespoon dark rum (optional)
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon sea salt
  • 1 cup plus 2/3 cup toasted pecans, roughly chopped
  • 1/3 cup toasted pecan halves (for topping) – about 23 pieces

Instructions

  1. Toast the pecan halves (total of 2 1/2 cups) on a sheet pan in a 350 degree oven for about 7 minutes. Separate.
  2. Chop 1 cup plus 2/3 cup of pecans roughly in the food processor. Remove chopped pecans.

Crust Instructions:

  1. Combine the coconut flour, 1/2 cup pecan halves, fat (either pastured butter or virgin coconut oil), coconut sugar and salt in food processor and pulse until combined and pecans are finely chopped.
  2. Add the eggs and pulse until a dough is formed.
  3. Spread the dough evenly into the bottom and sides of a 9 1/2 inch tart pan.

Filling Instructions:

  1.  Place the pitted dates in the food processor with the applesauce and maple syrup.  Process until dates are completely puréed and you have a smooth mixture.
  2. To the bowl of a stand mixer add the date purée, eggs, fat of choice (butter or coconut oil), molasses, rum, vanilla and salt and mix on medium speed until well-combined.
  3. Place the chopped pecans into the bottom of the prepared tart shell.
  4. Pour the filling into the shell.
  5. Decorate the top with the remaining 1/3 cup of pecan halves.
  6. Place the tart onto a sheet pan and bake in the oven at 350 degrees for approximately 45-50 minutes. Check the tart at 30-35 minutes.
  7. Cool on a wire rack.

Paleo Orange Chicken

Ingredientsimages

  • 1 lb. boneless, skinless chicken thighs (cut into bite size pieces)
  • 3 T fat (coconut oil works well here)
  • juice of 2 oranges*
  • zest from 1 orange
  • 1 t fresh ginger
  • 3 T coconut aminos or wheat-free soy sauce
  • 1 t chili garlic sauce or sriracha
  • 3 green onions, chopped

Method
In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. Set over medium heat and let simmer to reduce and thicken while the chicken cooks. In a saute pan, heat 3 T of the fat of your choice, over medium high heat. Add the chopped chicken thighs and cook until a nice brown crust has developed on the chicken pieces, about 6 minutes. Add the chicken to the sauce pot and stir to coat with the orange sauce. Serve topped with sliced green onions. *Taste your oranges. If they don’t taste orange-y, then neither will this dish. Use tangerines if you gotta or add a teaspoon of sweetener until you’re satisfied with the flavor.

Mexican Meatballs

The Sauce (Seafood enchilada sauce from Everyday Paleo)Easy-Mexican-MeatBalls-Recipe
Note: prepare sauce or have it simmering prior to putting meatballs into the oven.

  • 1 medium onion, minced
  • 2 tbsp coconut oil
  • 2 cups tomato puree (make your own-about 4 large tomatoes pureed in a food processor)
  • 4 garlic cloves, minced
  • 2 tbsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt

Saute the onions in coconut oil until limp.  Add tomato puree, garlic, chili powder, cumin, oregano and salt.  Mix well and let simmer for 15-20 minutes, stirring often.  Pour the sauce into a food processor and process until smooth.

Meatballs

  • 1 lb ground beef
  • 1 lb ground pork
  • 1 1/2 tsp salt
  • 3 garlilc cloves
  • 1 tbsp oregano
  • 1/2 small onion, minced
  • 2 tsp cumin

Mix together all ingredients and form golf ball size meatballs.  Place meatballs into a glass dish (will probably need 2- makes about 24 meatballs) and bake at 375 for 15 min.  Then spoon sauce over the meatballs and bake for another 10-15 minutes.

Show Off Paleo Lasagna

Ingredientspaleo_lasagna_31
For beef and tomato sauce

  • 500gm grass-fed beef mince
  • 1 white onion, peeled and chopped
  • 3 garlic cloves, peeled and finely chopped
  • 2/3 cup dry red wine
  • 3 cups tomato passata (it’s basically a fresh tomato puree, comes in large jars or you can puree your own from scratch; diced canned tomatoes are fine, just process them into smoother consistency first)
  • 3 tbsp olive oil
  • 1 tbsp ghee or coconut oil
  • 2/3 tsp sweet paprika
  • 2/3 tsp black pepper
  • 1 +2/3 tsp sea salt

For layers

  • 1 large parsnip, peeled and sliced into thin disks
  • 1 large eggplant, peeled and sliced into disks (a little thicker than the parsnips, about 1/2cm)
  • 3 medium zucchini, sliced vertically into thin ribbons
  • 4 button mushrooms, slices
  • A handful of fresh basil leaves, torn
  • 2-3 handfuls of baby spinach leaves or English spinach
  • Ghee and olive oil for cooking
  • Optional topping –  1 1/2 cup of ricotta cheese + 2-3 tablespoons of grated Parmesan cheese

Instructions

  • Heat oven to 180C.
  • Peel and chop onion and garlic. Slice eggplant and sprinkle with salt to let some of the moisture out, set aside in a bowl.
  • First we will make the sauce. Heat a frying pan with 1 teaspoon of ghee to high. Break beef mince into small pieces and fry on high heat until the colour changes from red to desaturated brown. I use a potato masher to break the meat apart as it tends to clump together during cooking. Stir frequently to make sure all mince pieces are fried evenly. This should take about 5-7 minutes.
  • Add red wine, chopped garlic, pepper, paprika and salt to cooking meat and fry for a further 3-4 minutes. Add tomato passata, bring to boil and turn the heat down to simmering temperature.
  • Heat another frying pan with 3 tablespoons of olive oil to medium. Sauté chopped onion with a pinch of salt for 5 minutes. Add  onion and the olive oil to cooked in to the mince sauce, stir through and simmer for a further 10 minutes.
  • While the sauce is cooking, peel and slice parsnip into thin disks. Drizzle the bottom of a large, deep baking tray with some olive oil. Place a layer of parsnip slices overlapping each other. Put in the oven to start cooking while we prepare the rest of ingredients.
  • Pre-slice mushrooms and zucchini.
  • For the eggplant layer, we need to slightly pre-cook the aubergine slices. Heat a large frying pan to medium high. Add 2 tablespoons of olive oil and 1 teaspoon of ghee (the reason I add both is to decrease olive oil’s smoking point). Add the first batch of eggplant slices making sure they don’t overlap. Fry on each side for 1-2 minutes, just to cook them slightly. Repeat oil, ghee and eggplant until all disks are pre-cooked.
  • By this stage, all of our ingredients should be ready. Take the baking tray out of the oven and start layering the lasagna in the following order: pre-cooked parsnips, 1/3 of tomato meat sauce, eggplant, basil, mushrooms, the rest of the meat sauce pressed down evenly, baby spinach, zucchini, drizzle of olive oil and some cracked black pepper. Cook in the oven at 180-190C for 35-40 minutes. It will seem to you that you need more sauce but remember that most of the fresh vegetables and mushrooms will give out moisture during cooking and will shrink and compact into a much tighter, firmer lasagna. See step by step instructions further below.
  • If adding ricotta & grated parmesan cheese, take lasagna out at a 20 minute mark and add the cheeses on top. Put back in the oven at 200C for a further 10-15 minutes.

    Garnish with fresh basil and a few cherry tomatoes. I serve with a side mixed salad.
Preparation time: 30 minutes
Cooking time: 35-40 minutes
Number of servings: 4 – 6

Paleo Breakfast Recipe

bacon_sweet_potato_omelette_1Here’s a wonderful widely used paleo breakfast recipe, it’s on an omelette that has been found in many of the most respected paleo recipe guides available on the market.

The good thing that you’ve the information outlined below for you, all totally free! Please read on to find the recipe and above all, enjoy!

This kind of omelette is actually milk free, and is dairy free when you use coconut oil in lieu of butter.

It is also grain/gluten free. I actually do not put any sugars to the mix, however I have options to include honey plus fresh fruit to serve along with it.

Lets get to the ingredients

  • Two whole eggs, beaten
  • One teaspoon. vanilla extract
  • One T. butter/ghee or perhaps coconut oil, to cook with
  • Optionally available to offer: (see down below for suggestions)

1. In a bowl beat the vanilla with the eggs until heavy. Set aside.
2. Warm the butter inside the cooking pan upon medium heat until the butter has melted and commenced bubbling.
3. Add the egg mix to the pan making certain the mixture is evenly spread round the pan.
4. Cook until finally it’s firm and all the fluid has cooked. Collapse the omelette over itself after which you can serve how you like.

Ideas to serve with the special breakfast omelette:

1. Toasted almonds, lemon curd and honey
2. Nut butters for example almond and macadamia
3. Fresh fruit for instance banana, apple and strawberries
fill up using lemon curd
4. A dollop of yoghurt or even sour cream
5. A dollop of whipped coconut cream
6. Sprinkle of cinnamon
7. Sliced pecans

Building a Healthy Paleo Diet

primal-pyramid1Lean proteins

It is an important part of any healthy diet and can help you with your weight-loss efforts. Lean protein provides you with a sense of satiety (fullness) and can help prevent overeating.

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat

According to Lawrence Wilson, MD. Fats and oils are composed of chains of molecules called fatty acids that are composed mainly of carbon atoms.  They are high energy foods, providing about 9 calories per gram of fat.  This is more than twice the energy content of sugars and starches.  This is the reason why some nutrition and diet authorities think that fats will make you fat.  However, it is not so when one knows how to choose them properly, and when they are needed, as in fast oxidation.
In fact, high-quality fats and oils are one of the most essential foods to consume every day.  They are needed for your brain and nervous system, for energy production and for making most of the body’s vital hormones.  Children, in particular, absolutely require plenty of fats and oils, particularly EPA and DHA.  These are two omega-3 essential fatty acids needed for development of the nervous system.  Quality fats and oils are also essential for transporting all vitamins, minerals and hormones in and out of every one of the body cells.
The right amount and types of high-quality fats and oils do not drive up one’s insulin level, create insulin resistance and make one fat, as do sugar and carbohydrates.  They also do not rob the body of minerals, as does eating sugars and many starches as well.  Last but not least, fats and oils make our food taste good.
The idea of avoiding all high-quality fats because they may make you fat, or that quality fats clog your arteries, is nonsense, one of the worst nutritional errors of our time.  Even the government ‘food pyramid’ is absolutely wrong when it comes to eating quality fats and oils.  Hopefully, this article will answer many questions about eating fats and oils.

Health Benefits of Paleo Diet

 The Paleo Diet isbenefits meant to help you lose weight with the simple concept of foods being either “in” or “out.” You choose foods that were available during the Paleolithic era, such as meat, eggs, fish, roots, vegetables, berries and mushrooms. You eschew processed foods along with foods that came along after agriculture and animal husbandry were adopted such as sugar, added salt, dairy, grains and all processed or fast foods. You drink water and eliminate all other beverages, except perhaps organic green tea and coconut water. The basic theory behind the Paleo Diet is that your body is evolutionarily and genetically and designed to thrive on caveman-era foods. The diet is purported to have several benefits, though you need to check with a doctor before trying it. (Source: livestrong)

What is The Paleo Diet?

6797331595_507ee2f20fA Paleo diet, also known as paleolithic diet or caveman diet, is all about natural foods to help achieve great health and a perfect physique. The human body evolved for more than 2 million years with the food found in nature: game meat, fish, vegetables, wild fruits, eggs and nuts. The human race was thriving on this diet high in animal fat and proteins and low in carbohydrates, but things changed when we introduced unnatural foods to our bodies. (Source: paleodietlifestyle)

This table shows the list of foods that are good to eat and the foods that we have to avoid.

Okay To Eat Avoid
Fruits Dairy
Vegetables Grains
Lean Meats Processed Food & Sugars
Seafood Legumes
Nuts & Seeds Starches
Healthy Fats Alcohol