Caveman Feast - Paleo Recipes From George Bryant
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© All material copyright 2012 by George Bryant, Abel James and James Strategy, LLC. ALL RIGHTS RESERVED. No part of this document may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the authors.
a note from george A few years ago, cooking, photography, website design, social media, and doing anything else aside from working out and watching TV were all foreign to me. But I actually started doing them all the same day… When I got home from duty in Afghanistan and decided to change my life. I went Paleo. Converting to my eating habits and workouts a Paleo lifestyle has been a true transformation. Not only did I lose almost 100 pounds, but I am always in a state of happiness with lots of energy. I have never been stronger, faster, or looked better and all I can thank is the whole Paleo movement. So I started a recipe website, Civilized Caveman Cooking Creations, to help keep me accountable on my Paleo journey. If I had 100 fans, I’d be excited. Just a year later, we’re coming up on 30,000 fans! What started as an experiment has turned into a calling. And I couldn’t be happier. Before you get right to it, I want to share the biggest secret I learned when I started to cook. The worst that’s going to happen is that whatever you cook will taste like crap and you will learn to never do it again. That's it. The million dollar secret to cooking: don't have any fear and enjoy yourself. Your love and enjoyment of food will come through as long as you enjoy it. If you stress and doubt yourself, it will show in your food. So put a smile on your face, make what tastes good to you, and get to cooking. I hope that you enjoy this book and it helps you start your own journey and cooking your way to a happier and healthier life. Thank you for always being so supportive and happy cooking. Sincerely, George Bryant
a note from abel Firstly, thank you so much for your support. George and I are passionate about sharing the joy of cooking and eating inspired meals that do wonders for the human body and spirit. But before you start churning out culinary delights, I’d like to share a quick story about how this cookbook came to be. When I first invited George on my podcast, “The Fat-‐Burning Man Show,” he convinced me to give his crock pot pulled pork a whirl. So I hopped on down to the farmers’ market, grabbed a 4 pound pork shoulder, spiced it up, and threw it in the pot. 8 hours later, I had the best pulled pork of my life. Really. I couldn’t keep this to myself. Despite desperate pleas from his loyal listeners and fans, George’s schedule as a full-‐time Marine simply didn’t allow the time to write a book. But the world needs to taste George’s cooking, so I had to help. For the past few months, my team and I have compiled, designed, organized, and edited… And we’re stoked that these cream-‐of-‐the-‐kitchen recipes have finally made their way in front of you. I want to reiterate that these recipes are George’s creations, not mine. I just eat them. And I enjoy every second of it. Get ready to have your kitchen rocked! Cheers, Abel James
table of contents Beef Entrees …………………………………………………………………………………………………………………………………………… 1 Pork Entrees …………………………………………………………………………………………………………………………………………… 48 Poultry Entrees …………………………………………………………………………………………………………………………………… 60 Seafood Entrees …………………………………………………………………………………………………………………………………… 85 Breakfast …………………………………………………………………………………………………………………………………………………… 91 Sides ……………………………………………………………………………………………………………………………………………………………… 115 Condiments, Sauces, Butters, Dressings, Rubs, & Blends …………………………… 144 Grain-‐Free Goodies …………………………………………………………………………………………………………………………… 159 About the Authors …………………………………………………………………………………………………………………………… 212
beef entrees
avocado-stuffed burger prep time: 15 minutes | cook time: 20 minutes | servings: 3-4
Ingredients 2 lbs grass-‐fed ground beef 2 tbsp black pepper 2 tbsp sea salt, separated zest of 1 lemon 2 avocados 1 cup sundried tomatoes, chopped (no oil) juice of 1/2 lemon bacon fat (optional)
Process Preheat grill to medium/medium-‐high heat. Mix ground beef with black pepper, 1 tablespoon of sea salt, and lemon zest in a large mixing bowl. Using hands, form into thin patties all the same size. You need them thin because you will be using two of them to make one patty. In another mixing bowl, mix and mash avocados, sundried tomatoes, lemon juice, and the remaining sea salt until smooth. Place avocado mixture on half of the burgers, leaving room on the edges to seal the burgers without it leaking out. Place another patty over the top of the avocado mixture and pinch the edges of the burgers together to seal all the way around. Grill evenly on both sides to avoid a burger that’s undercooked on one side and overcooked on the other, about 6-‐8 minutes per side (times vary by grill). While grilling, drizzle with bacon grease to add amazing flavor. Allow burgers to rest for 10 minutes after grilling and serve. Top the burgers with any leftover avocado mixture and go to town.
2
top sirloin kabobs prep time: 10 minutes | cook time: 10-20 minutes | servings: 4
Ingredients 2 grass-‐fed top sirloins or steak, chunked 1 large onion, sliced 3 bell peppers, any color, cut into chunks 16 ounces cherry tomatoes 3 garlic cloves, minced 2 tbsp Italian Seasoning (page 154) salt and pepper to taste extra virgin olive oil bamboo skewers, soaked in water
Process If using wood or bamboo skewers, soak for 20 minutes in water prior to cooking. Preheat grill to medium-‐high heat. Place all ingredients in a mixing bowl and toss to ensure a nice even coating. Use enough olive oil to lightly coat everything. Thread ingredients alternately onto skewers: steak, pepper, onion, tomato and so on. Grill 8-‐10 minutes uncovered, turning occasionally for medium-‐ rare to medium steaks. Once done, serve with a side dish such as Sweet Potato Mash (page 132) or Grilled Broccoli with Almond Dressing (page 150). Note: You can also include different fruits on your skewers to add a sweeter flavor.
3
bacon wrapped franks with spicy relish prep time: 10 minutes | cook time: 15 minutes | servings: 3
Ingredients 6 grass-‐fed beef franks 6 bamboo skewers, soaked in water 6 pieces of pastured bacon 1 red onion, chopped 2 jalapeños, seeds removed, chopped 4 Roma tomatoes, chopped juice of 1 lime handful of cilantro salt and pepper to taste
Process Preheat grill to medium. While grill is warming up, stick the beef franks on bamboo skewers. Wrap one slice of bacon around each beef frank. Place bacon-‐ wrapped franks on the grill and be sure to cover the grill; bacon is loaded with grease and can cause some serious flare-‐ ups if left unattended. You don’t want to char the food. Turn the franks a few times to evenly cook the bacon. While the beef franks are grilling, take all the remaining ingredients and place them in a food processor and let it go to town until completely blended like a relish. Salt and pepper to taste. Pull the beef franks off when the bacon is cooked to your liking. Top with spicy relish or serve relish on the side. Fresh Cucumber Salsa (page 128) also works well as a side.
4
grilled rib steak prep time: 5 minutes | cook time: 10 minutes | servings: 1
Ingredients 1 grass-‐fed rib steak 1-‐2 tbsp melted bacon fat or coconut oil
Caveman Rub 4 tbsp smoked paprika 2 tbsp sea salt 2 tbsp chili powder 2 tbsp ground cumin 1 tbsp ground black pepper 1 tbsp dried oregano 1 tbsp ground white pepper 2 tsp cayenne pepper
Process Preheat the grill on high. Allow the steak to come to room temperature for at least 30 minutes to ensure even cooking temperatures. Rub bacon fat on both sides of the steak. Mix all Caveman Rub ingredients together and season steak to taste. Grill the steak on high heat to desired doneness. Cover the steak with aluminum foil for 10 minutes to let rest and reabsorb its juices. Plate your steak over yummy vegetables.
5
hickory smoked beef brisket
prep time: 15 minutes | cook time: 15 hours smoked or 9 hours in the oven | servings: 10
Ingredients 10 lbs grass-‐fed beef brisket yellow mustard to coat Caveman Rub (page 158) 1/2 cup grass-‐fed butter 1/2 cup melted raw organic honey 100% pure apple juice (if smoking)
Process
6
Rinse brisket in cold water and pat dry. Spread mustard evenly and then rub on liberal amount of the Caveman Rub. If you have time, wrap in plastic wrap and refrigerator overnight to allow the flavors to meld. Bring brisket to room-‐temperature. Melt butter and honey in a sauce pan over low heat. Use a marinade injector to inject brisket as full as possible with butter mixture. If you’re smoking the brisket, get smoker to around 200°F. If you’re cooking it in the oven, preheat oven to 220°F. If smoking, place the brisket fat side up on the smoker and get ready to sit on your hands for close to 16 hours. Keep that lid closed. After 5 hours, spray apple juice on the smoked brisket every hour until the internal temperature reached 190°F. If using the oven, wrap the seasoned and injected brisket tightly in heavy duty aluminum foil with the fat side up. Place in the oven for 8-‐9 hours. You are shooting for an internal temperature of 190°F. I recommend prepping the oven brisket the day before and starting in the morning for dinner. Leave in the meat thermometer so you never have to open the oven. Once the meat is done let it rest for about 10 minutes and then slice against the grain. Serve.
fire-roasted bacon meatloaf prep time: 15 minutes | cook time: 1 hour | servings: 6
Ingredients 1 lb grass-‐fed ground beef 1 lb bacon, minced 14-‐ounce can of fire-‐roasted tomatoes 1 red onion, minced 1 bell pepper, minced 3 cloves garlic, minced 2 eggs 1 cup almond flour 2 tbsp oregano 1/2 tbsp sea salt pepper to taste
Process Preheat oven to 400°F. If you have a meat grinder, use it to grind the bacon and ground beef together. Otherwise, mince the bacon as fine as possible and combine in a mixing bowl with the ground beef. Add all remaining ingredients to the bowl, and mix well with your hands to ensure an even distribution of ingredients. Form meat into a loaf and put it in a Pyrex dish, loaf pan, or form into meatballs and put in a pan. Bake for an hour or until the meat is cooked through. Because of the bacon, the internal temperature needs to be at least 165°F. Remove from the oven and let sit for 10-‐15 minutes before slicing and serving. Serve drizzled with Beasty BBQ Sauce (page 149). Enjoy.
7
sweet caveman pie prep time: 20 minutes | cook time: 45 minutes | servings: 6-8
Ingredients 1 lb ground bison 4 large sweet potatoes, peeled and cubed 1/2 lb bacon, cut into lardons 1 onion, diced 3 carrots, shredded 1/2 cup dried cranberries 3 tbsp balsamic vinegar 3 tbsp raw organic honey 2 tbsp cinnamon 2 tbsp nutmeg 2 tbsp grass-‐fed butter 1/4 cup coconut milk 1/2 cup crushed pecans
Process Place peeled and cubed sweet potatoes in a pan, cover with water, and boil until potatoes are soft. While potatoes are cooking, heat another large, deep sauté pan or Dutch oven over medium high heat. Add bacon and cook for about 6-‐8 minutes, stirring occasionally. Add ground bison to the bacon and cook for another 5 minutes or until bison is almost cooked through. Add onions and carrots and let cook, stirring occasionally, until carrots start to soften. Add in cranberries, balsamic, honey, and cinnamon. Mix well. Remove from heat. Preheat oven to 350°F. Strain sweet potatoes and place in a bowl to mash. Add butter, coconut milk, and nutmeg. Mash and mix well. Grease a 9×13 inch baking dish and line the entire bottom with bacon and bison mixture. Scoop sweet potatoes over the top and spread evenly with a spatula. Place in the oven and bake for 20 minutes. Remove from the oven, top with crushed pecans and bake for an additional 10-‐15 minutes. Let cool and enjoy.
8
bacon bison butternut squash chili prep time: 10 minutes | cook time: 45 minutes | servings: 3-4
Ingredients 1 lb ground bison (or beef) 1.5 lb butternut squash, peeled, seeded, and cubed 6 slices of bacon 1 medium red onion, diced 3 jalapeños, diced 2 cloves garlic, chopped 14 ounces organic tomatoes, diced 1/2 cup apple cider vinegar 1 tsp sea salt 1 tsp oregano 1/2 tsp cumin 1/2 tsp cayenne 2 tbsp coconut oil, melted
Process Preheat oven to 400°F. Mix the butternut squash and coconut oil together in a small roasting pan and roast in the oven for 30 minutes or until tender. Cook bacon in a large skillet over medium heat until crispy. Set aside to cool. Add the bison to the bacon grease in the pan and cook through. Stir in the onion, garlic, and jalapeños. Cook until the onions are translucent. Add the salt, oregano, cumin, and cayenne. Cook for a minute while stirring. Crumble the bacon and add it to the pan along with the tomatoes (including tomato juices), and apple cider vinegar. Bring to a simmer and let simmer until thickened, about 30 minutes. Once done, place chili in a bowl and top with roasted butternut squash. Sprinkle with cinnamon or cocoa powder, if desired.
9
bacon beef burgers with sweet potato mash prep time: 15 minutes | cook time: 30 minutes | servings: 4
Ingredients (Burgers) 1 lb grass-‐fed ground beef (if you can’t get grass-‐fed get lean meat, bacon has all the fat you need) 1 lb uncooked bacon 1 egg 2 tsp black pepper 1 tsp garlic powder
Sweet Potato Mash (page 132)
Process (Burgers)
10
Chill bacon 20-‐30 minutes. Use a meat grinder or hand slice bacon into the smallest lardons possible to help incorporate it into the meat. Put your ground beef and bacon in a mixing bowl and grind until everything is evenly incorporated. Add all of your remaining burger ingredients and mix well. Use your hands to form the meat into four 1/2 pound patties. They will shrink so this is perfect size. Once formed, let them sit at room temperature for 20-‐30 minutes, which is a perfect time to knock out your sweet potatoes. Preheat your grill and cook the burgers to an internal temp of 165°F. When grilling at 400-‐450°F, this should take about 20-‐25 minutes. Important: You must cook these burgers to an internal temperature 165°F because of the bacon (don’t get sick). Also, remember to stay close to your grill; with all the bacon fat dripping, it can easily cause some large flare-‐ups which can burn the exterior of your burgers leaving the center raw.
bacon beef butternut squash prep time: 15 minutes | cook time: 50 minutes | servings: 2-4
Ingredients 1 lb ground beef 1 butternut squash, approximately 2 lbs, cut in half 6 slices of bacon 3 small onions, sliced, 1 reserved 1 stalk celery, diced salt pepper 3 tbsp cinnamon balsamic vinegar, approximately 2 tbsp
Process Preheat oven to 350°F. Cut squash in half and scrape out the seeds. Place face-‐down in a Pyrex dish with 1/2 inch of hot water and cook for 30 minutes. Meanwhile, cook the bacon in a pan until crispy. Set aside and leave the bacon fat in the pan. Add 2 sliced onions, diced celery and ground beef to the pan. Season with salt, pepper, and cinnamon to taste. Continue stirring until the beef is fully cooked. Remove from heat and place in a bowl. Remove the squash from the oven and allow to cool. Scrape out some of the guts, leaving approximately 1/4 inch of squash. Add the squash guts to bowl with meat. Crumble the bacon and add to the meat mixture. Mix well and stuff the squash halves with the beef mixture. Place back in the oven for 20 minutes. While the squash halves are baking, add the reserved onion to the sauté pan and cook them over low heat with balsamic vinegar to caramelize them. Remove squash from the oven, top with caramelized onions and enjoy.
11
spaghetti with roasted red pepper sauce
prep time: 10 minutes | cook time: 30 minutes | servings: 4
Ingredients 1 lb grass-‐fed ground beef 1 spaghetti squash 1 roasted red bell pepper, diced 1 roasted Serrano pepper, diced 1 onion, diced 3 garlic cloves, minced 20 ounces tomatoes, diced 6 ounces tomato paste 1 tsp thyme 1 tsp oregano salt and pepper to taste
Process
12
Cut spaghetti squash in half long-‐ways and scrape out the guts like you would a pumpkin. For faster cooking, place the halves cut-‐side down in a Pyrex dish in 1/2 inch of water, pierce the outer skin a bunch of times with a fork, cover, and microwave on high for about 12 minutes or until the outer skin can be easily pierced with a fork. Alternatively, you can bake the spaghetti squash in the oven for about an hour using the same face-‐down method in 1/2 inch of water. Allow spaghetti squash to cool and use a fork to scrape out the inside strands. In a sauce pan over medium heat, sauté onions, garlic, and peppers in the oil of your choice, until onions are translucent. Add ground beef and sauté until beef is cooked through. Add in all remaining ingredients and stir well. Cover and simmer 10-‐20 minutes, stirring occasionally. Plate the spaghetti squash and spoon the sauce over the top. Serve.
breakfast burrito prep time: 10 minutes | cook time: 20 minutes | servings: 3-4
Ingredients (Coconut Flour Tortillas) 1/4 cup coconut flour 8 large egg whites 1/4 tsp baking powder 1/2 cup water coconut oil for pan coating
Ingredients (Beef Stuffing) 1 lb grass-‐fed ground beef 8 egg yolks 1/4 cup of water 1 red onion, diced 2 jalapeños, diced (I use my seeds) 1 tomato, diced 4 cloves of garlic, minced salt and pepper to taste diced tomatoes for topping
Process (Coconut Flour Tortillas) Whisk all tortilla ingredients in a bowl, making sure no lumps remain. Preheat a small non-‐stick skillet over medium heat. Coat the pan with 1 tsp coconut oil. Pour about 3 tbsp of batter in the pan tilting the pan to spread the batter out and get a thin tortilla. Check the bottom before trying to flip the tortilla. If it’s not golden brown, it will rip. You need to be patient with these and let them brown. Once golden brown, flip over and brown on the opposite side. Remove to plate with the filling and repeat the process to finish off the batter.
Process (Beef Stuffing) Heat a large skillet over medium heat. Combine 8 egg yolks and water in a bowl and whip well. Place ground beef, onions, and jalapeños in the pan and cook until ground beef is cooked through. When beef is nearing completion, add in minced garlic and season your life away with salt and pepper. Once beef is cooked, add whipped egg yolks and stir well. Continue to cook until all of the eggs are cooked. Remove from heat. Lay one of the delicious coconut flour tortillas on a plate, spoon in “burrito” stuffing, close tortilla and top with diced tomatoes.
13
apple dijon burgers prep time: 10 minutes | cook time: 12 minutes | servings: 3
Ingredients 1 lb grass-‐fed beef 1/2 cup shredded apple 1/3 cup minced red onion 1 tbsp Dijon mustard 1 tsp black pepper 1/2 tsp sea salt 1 egg
Process Place all the above ingredients except the egg in a mixing bowl and mix well. Use your hand to form 3 even-‐sized burgers. Grill on medium heat (350-‐400°F) for approximately 5-‐6 minutes per side, or until done to your liking. Once you place the burgers on the grill, fry the egg in bacon fat on the stove and set aside. Plate burgers how you see fit. I used romaine lettuce as a base, added the burger and grilled onions, then topped with the fried egg.
14
ginger sirloin with strawberry salsa prep time: 10 minutes | cook time: 10-14 minutes | servings: 1
Ingredients 1 grass-‐fed top sirloin 1/4 cup almonds 1/2 cup strawberries drip of balsamic vinegar (optional) ground ginger salt pepper
Process Preheat grill to high heat. Once steak has come to room temperature (at least 30 minutes), combine almonds, strawberries, and balsamic (if using) in a food processor and blend it down to a salsa. Generously rub sirloin with ginger and then lightly season with salt and pepper. Grill the steak to taste. Cover the steak on a plate with aluminum foil for at least 5 minutes to allow the meat to rest. Top with strawberry salsa and enjoy.
15
monster meatza
prep time: 30 minutes | cook time: 40 minutes | servings: 6-8
Ingredients (Crust) 1 lb grass-‐fed beef 1/4 cup almond flour 1/4 onion, minced 1 egg 3 tbsp tomato paste 1 tbsp Italian Seasoning (page 154) 1 tsp garlic 1 tsp chili powder
Ingredients (Toppings) 6 slices nitrate-‐free bacon 1 lb grass-‐fed top sirloin, sliced into strips 3/4 onion, sliced 1 bell pepper, any color, sliced 12 ounces of your favorite marinara sauce or salsa salt and pepper to taste
Process
16
Place bacon on an aluminum foil-‐lined baking sheet. Place in oven and bake at 350°F for about 20 minutes or until done to preferred crispiness. Reserve the bacon fat and set aside. While bacon is cooking, combine all of the crust ingredients in a bowl and mix well with hands. Remove the bacon from the oven and drain the liquid fat; set aside. Place a fresh sheet of aluminum foil on the baking sheet and spread out the meat crust in an even, thin layer. Bake in the oven for 25 minutes, pushing the meat back together if it starts to separate every 5 minutes as it shrinks. While crust is baking, slightly sauté onions and peppers for the toppings in the reserved bacon fat over medium heat. Sauté sirloin strips in bacon fat until just seared on the outside and set aside. Remove the crust from the oven when done and drain the excess fat. Now it’s time to build the meatza! Spread sauce over the entire meat crust, then layer on bacon, sirloin strips, onions and peppers. Season with salt and pepper to taste. Set oven to broil and cook for about 10 minutes with the meatza about 8 inches from the heat. Remove from the oven and let cool. Enjoy this Monster Meatza — a caveman or cavewoman’s dream.
paleo meatloaf prep time: 15 minutes | cook time: 50 minutes | servings: 8
Ingredients 1 lb grass-‐fed ground beef 2 cups almond flour 1/3 cup coconut milk 1/2 onion, minced 2 carrots, minced 1 zucchini, minced 2 cloves of garlic, minced 1 egg 3-‐4 tbsp Italian Seasoning (page 154) salt and pepper to taste
Process Preheat oven to 350°F. Combine almond flour and coconut milk in a bowl and mix well. Heat a sauté pan on medium heat and sauté onions, carrots, and zucchini, stirring often, until cooked. When there’s about a minute left of sautéing, add in garlic. Combine sautéed vegetables in the bowl with the almond flour and coconut milk. Add grass-‐fed ground beef, egg, Italian Seasoning, and salt and pepper. Using hands, mix well. Place loaf in a greased loaf pan. Bake in the oven for 50 minutes. You can serve this with some Beasty BBQ Sauce (149) as a layer instead of ketchup or have for breakfast topped with fried eggs.
17
baked swiss steaks prep time: 10 minutes | cook time: 1 hour 10 min | servings: 2
Ingredients 2 grass-‐fed Swiss steaks, about 1/4 inch thickness salt and pepper to taste 1/2 cup almond flour 1 tbsp coconut oil 14 ounces stewed tomatoes 2 carrots, peeled and diced 2 stalks of celery, diced 1/2 onion, diced 2 tbsp coconut aminos
Process Preheat oven to 350°F. Preheat a sauté pan on medium high heat. Coat the exterior of the steaks with salt, pepper, and 1/4 cup of the almond flour. Melt the coconut oil in the skillet and then sear each side of the steak for about 2 minutes. Place in a pre-‐greased baking dish. Add all of the remaining ingredients to the pan and cook about 7-‐9 minutes. Pour sauce over the steaks and cover with aluminum foil. Bake for 60 minutes.
18
grilled rib steak prep time: 10 minutes | cook time: 12 minutes | servings: 1
Ingredients 1 grass-‐fed rib steak extra virgin olive oil salt white pepper 1 tbsp Kerrygold grass-‐fed butter (optional)
Process Preheat grill on high. Allow steak to come to room temperature for at least 30 minutes to ensure even cooking temperatures. Rub extra virgin olive oil on both sides of steak and season with salt and white pepper to taste. Grill steak to taste, about 4 minutes per side. Cover the steak with aluminum foil for 10 minutes to let rest and reabsorb its juices. Plate and spread Kerrygold grass-‐fed butter on top. Enjoy.
19
southwestern burgers prep time: 10 minutes | cook time: 15 minutes | servings: 2-4
Ingredients 1 lb grass-‐fed beef 1/4 cup Homemade Mayo (page 158) 2 tbsp Dijon mustard 1 tbsp cumin 1/4 tsp lemon juice salt and pepper to taste
Process Preheat grill or grill pan on the stove (whichever method you prefer) to medium heat. In a mixing bowl combine all ingredients and mix well. Make 4 burger patties using your hands, no more than 1/2 inch thick. These are delicate burgers so handle with care. Cook to your preferred doneness. Serve with Coconut Drop Biscuits as buns. Use the remaining homemade mayo to flavor as you wish; you can leave it plain or add cumin.
20
grilled porterhouse with sweet onion reduction prep time: 10 minutes | cook time: 10 minutes | servings: 2
Ingredients 1 grass-‐fed porterhouse, room temperature coconut oil, for cooking the onions 2 sweet white onions, sliced 1 cup red wine (I use 1/2 cup dry, 1/2 cup port) 1 tsp fresh chopped thyme 2 tbsp honey salt and black pepper extra virgin olive oil
Process In a sauté pan over medium-‐high heat, add coconut oil and sauté onions for 10-‐15 minutes or until nice and soft. Add red wine while you reduce the heat to low and simmer until almost all of the wine has evaporated, about 10-‐15 minutes. Add in thyme and honey and stir well, keeping on low heat for about 5 minutes. Remove from the heat and season with salt and pepper to taste; set aside. Preheat grill to high heat. Rub both sides of the steak with olive oil and then season to taste with black pepper on both sides. Wait to sprinkle the salt on the meat until it is on the grill to keep from sucking any moisture out of it. Place the steak on the hottest part of the grill, sprinkle with salt and close the lid. Leave it for 2-‐3 minutes and then flip and close the lid and brown the other side for 2-‐3 minutes. Move the steak to a cooler part of the grill and let it continue to cook. Judge its doneness using a meat thermometer. For a good medium-‐rare, you want it to read 130°F; it will continue to cook once removed from heat, especially with a bone-‐in steak which retains more heat. If you want it more done, just cook until it reaches the temperature you desire and then remove from the grill and cover loosely with aluminum foil and let rest for 5-‐10 minutes. Plate and place the sweet onion reduction on the side. Enjoy!
21
beast burgers prep time: 5 minutes | cook time: 10 minutes | servings: 2
Ingredients 1 lb grass-‐fed beef 90/10 1/4 tsp garlic powder 1/4 tsp salt 1/4 tsp black pepper Beasty BBQ Sauce (page 149)
Process Preheat grill to medium-‐high. In a mixing bowl, combine delicious 100% grass-‐fed ground beef with all of the dry spices and mix well. Using hands, make 2 patties about 1/2 inch thick. Place burgers on the grill and brush the top side with a generous coating of Beasty BBQ Sauce. Flip the burgers and baste again with the Beasty BBQ Sauce. Cook until done and then serve with a side of your choice.
22
triple protein burger prep time: 10 minutes | cook time: 15 minutes | servings: 4
Ingredients 1 lb grass-‐fed ground beef 1/2 white onion, minced 3 garlic cloves, minced salt and pepper to taste 4 pieces of nitrate-‐free bacon 1/2 cup yellow mustard 1 head of lettuce 4 eggs 1 tomato, sliced
Process Place ground beef, onion, garlic, salt, and pepper in a mixing bowl and mix well with hands. Form meat into 4 patties, no more than 1/2 inch thick. Place 4 slices of bacon in a cold sauté pan and place on medium-‐low heat turning often, about 12 minutes. Once cooked, transfer to a plate lined with paper towels to absorb all the extra fat. Reserve pan with bacon grease. As the bacon is cooling, rub both the tops and bottoms of the burgers with mustard to cover all sides and place in the bacon grease pan on the stove, cooking over medium-‐high heat. Cook for 4 minutes on each side or until preferred doneness is achieved. While burgers are cooking, rinse lettuce and remove the outer layers keeping them intact to use as shells for the burgers. In a separate sauté pan, cook eggs over easy or to your liking. Once burgers are done cooking, place one in each lettuce leaf. Top with bacon, fried egg and sliced tomato. Wrap the lettuce all around the burger and dig in.
23
creole sirloin with romesco sauce prep time: 10 minutes | cook time: 15 minutes | servings: 4
Ingredients (Steak) 4 grass-‐fed sirloins, warmed to room temperature at least 30 minutes 2 tsp black pepper 2 tsp salt 1 tsp dried sage 1 tsp dried thyme 1 tsp dry mustard 1 tsp garlic 1/2 tsp dried rosemary 1/2 tsp cayenne Romesco Sauce (page 148)
Process Preheat grill on high heat; 650°F will give you a nice hot sear on the outside. Combine black pepper, salt, sage, thyme, dry mustard, garlic, rosemary, and cayenne in a bowl. Mix well. This is your creole rub. Brush both sides of all 4 sirloins with extra virgin olive oil and generous amounts of the creole rub. Place sirloins on the hottest part of the grill and close the lid. Cook for approximately 5-‐6 minutes per side (this depends on the thickness of the steak), or to your liking. Cover hot steaks with aluminum foil and let rest for 10 minutes. Plate the steak and top with Romesco Sauce and enjoy. Served with a side of BBQ Baked Kale Chips (page 134).
24
grilled ribeye with spaghetti squash sauté
prep time: 15 minutes | cook time: 15 minutes | servings: 2
Ingredients 2 grass-‐fed ribeye steaks 1 spaghetti squash 4 cloves of garlic, diced 1 white onion, diced sea salt black pepper garlic powder extra virgin olive oil
Process
25
Cut spaghetti squash in half long-‐ways and scrape out the guts like you would a pumpkin. For faster cooking, place the halves cut-‐side down in a Pyrex dish in 1/2 inch of water, pierce the outer skin a bunch of times with a fork, cover, and microwave on high for about 12 minutes or until the outer skin can be easily pierced with a fork. Alternatively, you can bake the spaghetti squash in the oven for about an hour using the same face-‐down method in 1/2 inch of water. Allow spaghetti squash to cool and use a fork to scrape out the inside strands. Preheat the grill on high. Allow ribeye steaks to sit out until they are room temperature. Rub ribeyes with olive oil and then season with salt, pepper, and garlic to taste. Place steaks on the grill and cook to your liking. Preheat sauté pan over medium heat on the stovetop. Add diced onions and garlic and sauté for about 10 minutes, or until the onions become translucent. Turn the heat to the sauté pan off and stir in spaghetti squash, ensuring you stir well to get an even coating. Remove steaks from the grill and allow them to rest for 10 minutes before slicing. Put spaghetti squash on the plate and top with grilled ribeye. Serve and enjoy.
southwestern t-bone prep time: 10 minutes | cook time: 12 minutes | servings: 2
Ingredients 2 t-‐bone steaks 2 tsp garlic powder 2 tsp chili powder 2 tsp cumin 2 tsp De Arbol chili 1 tsp black pepper 1 tsp sea salt extra virgin olive oil
Process Preheat the grill on high heat. In a mixing bowl, combine the garlic, chili powder, cumin, De Arbol chili, black pepper, and salt. Mix well. Let steaks sit at room temperature for at least 30 minutes before cooking. Rub steaks with extra virgin olive oil and generously apply dry rub to all sides. You can cook them immediately or let them sit at room temperature covered for up to an hour to let the rub sink in. Once the grill is nice and hot, spray with nonstick spray, and place the steaks on the hottest part of the grill. Close the lid as fast as possible. After 6 minutes, flip the steaks and close the lid again quickly to keep the heat in. Immediately plate and cover cooked steaks with aluminum foil for at least 10 minutes to let reabsorb all the juices. Serve with a side of Grilled Cauliflower (page 129) and enjoy.
26
almond jalapeño burgers prep time: 10 minutes | cook time: 15 minutes | servings: 4
Ingredients 1 lb grass-‐fed ground beef 1/2 cup raw almonds 4 jalapeños 3 cloves garlic, peeled 1 egg salt and pepper to taste
Process Blend almonds in a food processor until you reach your preferred consistency. Add jalapeños and garlic, and blend thoroughly. Mix all ingredients in a mixing bowl by hand until well incorporated. Make 4 burger patties with your mixture. Ensure they are no more than 1/2 inch thick so they cook correctly. Preheat the grill and grill over medium heat for about 8 minutes per side or until done to your liking. Enjoy.
27
mediterranean marinated new york sirloin prep time: 10 minutes | cook time: 12 minutes | servings: 2
Ingredients 2 New York sirloins 3 tbsp 100% raw organic honey, melted 3 tbsp coconut aminos 2 tbsp extra virgin olive oil 1 tbsp balsamic vinegar 2 garlic cloves peeled 1/2 tsp black pepper
Process Combine all ingredients except the steak in a blender; cover and blend well. Set aside a third of the marinade to baste the steak on the grill. Place steaks in a ziploc bag and pour in the remainder of the marinade. Seal bag and swish the contents to ensure an even coating. Place the bag in the refrigerator for at least an hour, but up to a day. Remove steaks from the refrigerator and allow them to come to room temperature for at least 30 minutes to ensure even cooking. Preheat the grill on high for at least 10 minutes; I like to leave my grill on high the whole time to get the best sear possible. Place steaks on the grill and close the lid. Grill 3-‐ 4 minutes per side and baste the steaks once flipped. Don’t overcook the steaks. After the time is up, remove from the grill, place on a plate and cover with aluminum foil where the steak will continue to cook. Leave covered for at least 10 minutes to allow steaks to reabsorb all their juices and become nice and moist. Slice and serve.
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herb crusted ribeye with grilled honey pineapple prep time: 15 minutes | cook time: 12-15 minutes | servings: 2
Ingredients (Steak) 2 ribeye steaks, left at room temperature for at least 30 minutes 2 tbsp dried basil 2 tsp dried thyme 1 tbsp fresh rosemary, chopped 2 tsp dried oregano 1 tbsp crushed fennel seeds 1 tsp ground coriander 2 tsp garlic powder 1 tbsp sea salt 2 tsp black pepper Grilled Honey Pineapple (page 143)
Process Preheat grill to high. Combine all ingredients except the steak in a bowl and mix well. Liberally apply dry rub to each side of the steak, set aside. Cook steaks on the grill approximately 4-‐5 minutes per side or until done to taste. Remove from the grill, and serve with Grilled Honey Pineapple. Enjoy.
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honey mustard burgers with sweet potato apple hash prep time: 10 minutes | cook time: 15 minutes | servings: 6
Ingredients 2 lbs ground beef (I used 80/20) 1/2 cup organic honey 1/2 cup Dijon mustard 1 tsp sea salt 1 tsp pepper Sweet Potato Apple Hash (page 131)
Process In a large mixing bowl, combine ground beef, honey, Dijon mustard, sea salt, and pepper. Using your hands, mix the meat well to ensure an even coating. Make 6 patties about 1/2 inch thick and set on a plate. Grill over medium-‐high heat about 7-‐10 minutes on the first side and 5 minutes on the second side until done to your liking. Serve over a bed of Sweet Potato Apple Hash.
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stir fry beef salad prep time: 5 minutes | cook time: 15 minutes | servings: 2
Ingredients 1 lb beef tip steak sliced into thin strips 2 tsp extra virgin olive oil 3/4 cup sliced white onion 1 tbsp tamari sauce 1 1/2 cups sliced bell peppers 1 bag of mixed greens 1 tsp red pepper flakes (optional)
Process Heat skillet over medium heat. Add olive oil to the pan and sauté onions until they start sweating. Add beef and tamari to the pan, tossing and stirring often. When meat it almost fully cooked, add bell peppers and cook until soft. Remove from heat and sprinkle with red pepper flakes. Add mixed greens to your plate and top with stir fry, or serve with steamed veggies.
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caveman sirloin steaks with sweet butternut mash prep time: 10 minutes | cook time: 15 minutes | servings: 2
Ingredients 2 top sirloin steaks, room temperature extra virgin olive oil 2 tbsp espresso ground organic French vanilla coffee 1 tbsp unsweetened cacao powder 1/2 tsp cinnamon 1/2 tsp nutmeg Sweet Butternut Mash (page 127)
Process Preheat the grill on high for 10 minutes and then leave it on high, somewhere between 550-‐650°F. Mix espresso, cacao powder, cinnamon, and nutmeg together in a bowl. Brush both of the steaks with extra virgin olive oil and then spread the espresso mixture on both sides of the steak. Grill for 5 minutes then flip and cook for approximately 3-‐4 minutes on the other side (or until done to your liking). Remember that when you pull the steak off the grill you are going to cover it with foil for at least 5 minutes and it will continue to cook, so don’t overdo it. Remove the steak from the grill, cover with aluminum foil to allow all the juices to settle and the steak to finish cooking, at least 5 minutes. Serve with amazing Sweet Butternut Squash.
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peach bbq short ribs prep time: 10 minutes | cook time: 10 minutes | servings: 10-12
Ingredients 3 lbs grass-‐fed short ribs 1 red onion, sliced 1 orange, cut in half 1 yellow onion, sliced 1 bottle Paleo Peach BBQ Sauce
Process Line the bottom of your crockpot with sliced onions and orange halves. Place your grass-‐fed short ribs on top of your vegetable lining. Pour over an entire bottle of Paleo Peach BBQ Sauce over the ribs. Set your crockpot on low for 8 hours and wait to enjoy that amazingness.
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bison stew prep time: 20 minutes | cook time: 6-8 hours | servings: 4
Ingredients 2 lbs bison stew meat 2 onions, sliced 6 carrots, peeled and sliced 1 bell pepper, diced 3 stalks celery, diced 2 jalapeños, diced 28 ounces fire-‐roasted tomatoes 8 ounces tomato sauce handful of fresh cilantro, diced 1 tbsp oregano salt and pepper to taste
Process Line the bottom of crock pot with onions, carrots, bell pepper, celery, and jalapeños. Add in bison stew meat and all remaining ingredients. Set crock pot on low and cook for 6-‐8 hours. Serve and enjoy.
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crock pot simple short ribs prep time: 10 minutes | cook time: 8 hours | servings: 3-4
Ingredients 3 lbs of beef short ribs, boneless or bone-‐in 1 large red onion, sliced 1 large white onion, sliced 3 stalks celery, diced 3 carrots, peeled and diced 1 cup water 1/2 cup red wine vinegar 1 tsp paprika 1 tsp curry powder 1/2 tsp chili powder 1/2 tsp dry mustard 2 tsp sea salt 1 tsp black pepper
Process Line the bottom of crock pot with onions, celery, and carrots. Heat a sauté pan or cast iron skillet over high heat and sear all sides of short ribs for 2-‐3 minutes per side (this step is optional, but seals in the flavor). Place short ribs on top of veggies. Mix all other ingredients in a bowl and pour over the top of the short ribs. Cover crock pot and cook on low for 8 hours. After the ribs are done cooking, you can add arrowroot powder to thicken the sauce before serving it over the beef.
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crock pot rump roast prep time: 10 minutes | cook time: 10 hours | servings: 4-8
Ingredients 1 grass-‐fed rump roast 3-‐6 lbs (or what you can fit in crock pot) 1 onion, diced 1 tbsp black pepper 1 tbsp paprika 2 tsp chili powder 1/2 tsp cayenne 1/2 tsp garlic 1/4 tsp mustard powder 1/2 cup beef stock
Process Combine all of the above spices and mix well. Generously rub this spice mixture all over rump roast to taste; if you don’t like too many spices just lightly coat it. Line the bottom of crock pot with diced onions. Place seasoned roast on top. Pour in beef stock. Cover and cook on low for 10 hours.
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crock pot beef tongue with pepper sauce prep time: 10 minutes | cook time: 8 hours | servings: 4
Ingredients (Tongue) 1 beef tongue (3 lbs) 1 onion, sliced 3 garlic cloves, crushed 3 bay leaves sea salt and pepper water to cover tongue in crock pot
Ingredients (Sauce) 1 roasted red pepper, peeled and diced 1 roasted Serrano chili pepper, diced 1 onion, diced 3 garlic cloves, minced 20 ounces tomatoes, sliced 6 ounces tomato paste 1 tsp thyme 1 tsp oregano Salt and pepper to taste
Process (Tongue) Wash beef tongue under cold water and pat dry. Line the bottom of crock pot with onion, garlic, and bay leaves. Lay the tongue on top and generously season with salt and pepper. Add as much water as you need to completely submerge the tongue in water. Cover and cook on low for 8 hours. Remove from crock pot and remove the skin of the tongue. Shred the tongue and serve with roasted pepper sauce.
Process (Sauce) In a sauce pan over medium heat, sauté onions, garlic, red pepper, and Serrano pepper until the onions are translucent. Add in all remaining ingredients and stir well. Reduce heat to low and simmer for 30 minutes. You can leave the sauce chunky as is or transfer to a blender and make more of a smooth sauce. Serve over shredded tongue and enjoy.
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crock pot 7-bone roast prep time: 10 minutes | cook time: 10 hours | servings: 6-8
Ingredients 7 bone roast, grass-‐fed 1 onion, chopped 3 stalks celery, sliced 3 carrots, peeled and chopped 24 ounces tomato sauce, I used Fresh and Easy 1/2 cup red wine 4 cloves garlic, minced 1 tbsp oregano 1 tsp thyme 2 tsp salt 2 tsp black pepper
Process Line the bottom of crock pot with mirepoix (onions, carrots, celery). Place bone roast on top of vegetables. In a mixing bowl, mix tomato sauce, red wine, garlic, and spices. Pour sauce over meat. Cover crock pot and cook on low for 10 hours.
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crock pot balsamic roast prep time: 10 minutes | cook time: 8 hours | servings: 4-8
Ingredients 2 lb top round beef (or any roast) salt smoked paprika garlic powder onion powder black pepper 2 tbsp coconut oil 1 large sweet onion, sliced 1/2 cup balsamic vinegar 8 ounces tomato sauce 1/2 cup water 2 tbsp white wine
Process Season roast on both sides generously with salt, smoked paprika, garlic powder, onion powder, and black pepper. Heat coconut oil in a large pan over medium-‐high heat. Sear each side of the roast for 3-‐4 minutes. Place sliced onions in the bottom of the crock pot and put seared meat on top of the onions. Combine balsamic vinegar and tomato sauce in a bowl and mix well, and then pour over meat in the crock pot. Add the water and white wine to the pan and deglaze. Pour this mixture in crock pot as well. Cover, set to low and cook for 6-‐8 hours.
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crock pot stuffed peppers prep time: 10 minutes | cook time: 6-8 hours | servings: 4
Ingredients 4 bell peppers, color of choice 1 lb ground meat (preferred: 50% beef and 50% turkey) 1/2 head of cauliflower 1 onion, diced 1 carrot, diced 4 cloves of garlic, minced 6 ounces tomato paste 1/4 cup Homemade Italian Seasoning Blend (page 154) salt and pepper to taste 1/4 cup beef stock or water
Process Pulse cauliflower, onion, carrots, and garlic in the food processor to blend as fine as possible (alternatively, you can finely dice everything by hand). Cut the tops off of the peppers, keeping them intact, and clean out the seeds. Mix vegetables in a bowl with meat, tomato paste, seasonings, salt, and pepper. Once all ingredients are well combined, spoon the mixture into peppers and level off at the top of the pepper. Place the peppers in crock pot and put the tops of the peppers on them. Pour liquid in the bottom of the crock pot and cook on low for 6-‐8 hours.
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italian style chuck roast prep time: 10 minutes | cook time: 8-10 hours | servings: 6-8
Ingredients chuck roast, (preferred: two 2-‐pounders) 32 ounces diced tomatoes, canned 12 ounces tomato paste 12 ounces tomato sauce 8 cloves garlic, minced 1 onion, chopped 4 carrots, peeled and chopped 2 stalks celery, sliced 1 tbsp oregano 1 tbsp thyme 2 tsp salt 2 tsp black pepper 4 bay leaves
Process Mix together all ingredients except for the roast and stir well. Cut chuck roast into small pieces and place in the bottom of crock pot. Pour all of sauce over roast and cover. Cook on low for 8-‐10 hours or high for 4-‐5 hours. Serve and enjoy. Save the leftover sauce and use it on eggs, chicken, meatballs, spaghetti squash, etc.
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big tim’s crock pot bbq beef
prep time: 10 minutes | cook time: 8 hours | servings: 4-6
Ingredients 3-‐5 lb boneless chuck roast 1 large white onion 1 red bell pepper 1 orange bell pepper 2 tsp garlic powder 1 tsp dried basil 1 tsp dried oregano 1 tsp paprika 1 tsp chili powder 1 tsp black pepper 1 tsp sea salt 1/4 cup beef broth Beasty BBQ Sauce (page 149)
Process Mix all dry spices together in a bowl and set aside. Cut onions into large chunks and cut peppers into long slices. Using a very sharp knife, cut chuck roast into 4 to 6 large pieces ensuring you cut against the grain. Toss all of the cuts of meat into the seasoning mixture, coating all sides of every piece of meat. Using half of the vegetables, line the bottom of your crock pot. Layer half of meat, the other half of the vegetables and top with the rest of the meat. Pour in beef broth, cover with a lid, and cook on low for 8 hours. When the meat is done, remove all the meat pieces and vegetables and drain the crock pot. Place all the meat back in and shred with two forks. Pour in as much Beasty BBQ Sauce as you would like and mix well. Cover and set to low for 30 minutes to let all the flavors meld together. Serve and enjoy over vegetables or a bed of Cauliflower Rice (page 124).
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caveman chili and cauliflower rice prep time: 15 minutes | cook time: 6 hours | servings: 6-8
Ingredients 2 medium yellow onions, chopped 2 green bell peppers, chopped 4 cloves garlic, minced 2 pounds ground chuck beef 14 ounces tomatoes, canned, drained, chopped 4 ounces green chilies, canned, chopped 2 tsp ground cumin 1 tbsp dried oregano 1 tsp cayenne pepper 1 tsp freshly ground black pepper 1 tsp salt 1 cup beef or chicken broth Cauliflower Rice (page 124)
Process In a sauté pan, sauté onions, bell peppers, and garlic until they start to become soft. Add in the ground beef and cook until brown; drain off the excess fat. Transfer the meat and vegetables to the crock pot Add all the remaining ingredients and mix well. Cover and cook on low for 6 hours. Serve over a bed of Cauliflower Rice.
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crock pot smoked beef brisket prep time: 10 minutes | cook time: 10 hours | servings: 10-12
Ingredients 4-‐7 lb beef brisket (I fit a 7-‐pounder in a 7 quart crock pot. it’s a tight fit) 2 tbsp sea salt 2 tsp lemon pepper 2 tsp sweet paprika 1 tsp cayenne 1 tsp oregano 1 tsp onion powder 1 tsp garlic powder 1/2 tsp cumin 1/2 tsp ground white pepper 3 cups of mesquite wood chips
Process Combine salt, lemon pepper, paprika, cayenne, oregano, onion powder, garlic powder, cumin and white pepper in a bowl and mix well. Rub spice mixture over all sides of the beef brisket. Wrap the brisket in 4 layers of plastic wrap and store in the refrigerator for at least 4 hours or overnight. When you’re ready to start the crock pot, soak the wood chips in water for 30 minutes. Remove chips from the water and make a packet for them with parchment paper. Place this packet at the very bottom of crock pot and make a couple tiny holes throughout the parchment paper using a knife or scissors to allow smoky steam to escape into the meat. Unwrap brisket from the plastic wrap and place directly on top of the parchment paper packet. Add 1/2 cup of water to the bottom of crock pot to start the process (instead of water, you can use whatever beverage you like: wine, stock, etc.). Cover and cook on low for 8-‐10 hours; the longer the better chance the meat will fall apart. Enjoy.
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primal pot roast prep time: 10 minutes | cook time: 10 hours | servings: 4-6
Ingredients 3 lb chuck roast or meat of choice 4-‐5 carrots, peeled and sliced 1 large red onion, sliced 1 large white onion, sliced 1 head of cauliflower, cut into florets 1 red pepper, sliced 1 green pepper, sliced 6 cloves of garlic, halved 2 cups of beef broth, no salt added salt and pepper to taste
Process Place enough of the diced vegetables to cover the bottom of the entire crock pot. Poke 12 holes in the roast using a long thin knife and insert garlic in each hole. Set the roast in the crock pot on top of the vegetables. Arrange all the remaining vegetables on and around the roast. Pour in 2 cups of beef broth and sprinkle with salt and pepper to taste. Cover and cook on low for 8 hours.
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bacon crock pot roast prep time: 10 minutes | cook time: 7-10 hours | servings: 5
Ingredients 3 lb Chuck Roast 3-‐4 slices of bacon, cut into 1 inch pieces 6 garlic cloves, halved 2 tsp sea salt 1 tbsp smoky paprika 1/4 cup chopped parsley 1 tsp oregano 1 tsp thyme 1 tsp garlic powder 1/4 extra virgin olive oil 1 tbsp red wine vinegar 1 white onion, sliced
Process Using a thin knife, create about 12 holes deep into the meat, about 1/2 inch wide. Place bacon and garlic in each hole. In a small mixing bowl, mix Sea salt, paprika, parsley, oregano, thyme, garlic powder, olive oil, and red wine vinegar. Mix well. Rub spice mixture all over both sides of your roast. Line the bottom of your crock pot with sliced onions and whatever left over pieces of bacon you have. Place your roast on top of the onions, and cook on low for 7-‐10 hours. Chuck roasts are tougher cuts of meat so the longer it cooks the better. Enjoy.
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coffee roasted chuck roast prep time: 15 minutes | cook time: 8 hours | servings: 4-6
Ingredients 2-‐3 lb roast of choice 2 cups fresh brewed coffee 5 garlic cloves salt and pepper to taste 8 ounces of mushrooms 1 onion, sliced
Process Brew coffee. Make five deep slits all over roast and shove the cloves of garlic in the holes. Rub the meat generously with salt and pepper. Place the roast, mushrooms, and onion slices in the crock pot, and add coffee. Cook on low for 8 hours or until done to your liking. Serve with roasted green beans, honey and walnuts as a side, along with cauliflower. Enjoy.
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pork entrees
honey baked ham with spiced apples and peaches
prep time: 15 minutes | cook time: 90 minutes | servings: 4-6
Ingredients 3 lbs white sugar-‐free ham 2 large apples of choice 2 yellow peaches 1/2 cup raw organic honey, melted 1 tsp cinnamon 1 tsp mustard powder 1/4 tsp ground cloves 1/8 tsp nutmeg 1/8 tsp allspice 1/4 cup water
Process Preheat oven to 350°F. Rinse ham under cold water and pat dry with a paper towel. Place in the middle of a roasting pan. Mix honey, cinnamon, cloves, nutmeg and allspice in a bowl. Mix mustard powder and water until well-‐combined and mix thoroughly with honey and spices mixture to create a glaze. Using basting brush, baste ham with the glaze. Core the apples, take the pits out of peaches and chop into large slices. Spread the fruit all around the ham in the roasting pan. Baste the fruit with glaze and then baste the ham once more. Place ham in the oven and bake until ham reaches an internal temperature of 150°F. Open the oven every 20-‐30 minutes and add more glaze to the ham until cooked. Once ham reaches 150°F internal temperature, remove from the oven and tent with aluminum foil for 15 minutes. Slice and serve with spiced fruit.
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smoked avocado lime pork chops prep time: 5 minutes | cook time: 20 minutes on the grill or 60 minutes in the smoker | servings: 2
Ingredients 2 bone in rib pork chops, approximately 2 lbs 1/4 cup lime avocado oil black pepper to taste garlic powder to taste salt to taste drizzle of honey
Process Rinse pork chops with cold water and pat dry. Rub pork chops with lime avocado oil and then season to taste. If you don’t have avocado oil, use high quality extra virgin olive oil, and the juice of 1-‐2 limes to marinate and then garnish with fresh avocado. Drizzle with honey, cover, and place in the refrigerator for a few hours to marinate. If you have a smoker, preheat it for a cold smoke, about 180-‐200°F. If not, preheat the oven to 350°F or bring the grill to about 400°F. Place chops on the smoker for 1 hour. Turn smoker on high (about 400°F). Cook pork chops until they reach an internal temperature of 155°F. If using an oven, use a glass Pyrex baking dish and cook to the same temperature. If grilling without smoking, cook 8-‐10 minutes per side. Cool for 10 minutes, drizzle with honey, and enjoy.
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smoked baby back ribs with blackberry bbq sauce
prep time: 10 minutes | cook time: 5-6 hours | servings: 3-4
Ingredients 2-‐3 racks of pork ribs Caveman Rub, reserve 1 tbsp for sauce (page 158) 1 cup apple cider vinegar
Blackberry BBQ Sauce 2-‐3 tbsp olive oil 1 large yellow onion, diced 2 cloves garlic, minced 2-‐3 cups fresh blackberries 2 cups tomato sauce 1/2 cup maple syrup 1/4 cup coconut aminos 1 tbsp Caveman Rub 1 tsp red pepper flakes, to taste 2 tbsp apple cider vinegar salt and pepper, to taste
Process
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For sauce, heat olive oil over medium heat. Add onion and garlic, and cook until onions become translucent, about 8-‐10 minutes. Add blackberries, tomato sauce, maple syrup, coconut aminos, Caveman Rub, and red pepper flakes. Bring to a boil. Reduce heat and simmer on low until sauce thickens, about 20 minutes. Stir in apple cider vinegar, salt, and pepper, and allow to simmer. Meanwhile, remove the membrane from the backside of your ribs. Message ribs with Caveman Rub. Heat your smoker to between 160—220°F, and use Hickory Wood for smoking. Cook ribs for 3 hours, pausing every 45 minutes to spray with Mop Sauce, a mixture consisting of 1 cup vinegar and 3 tablespoons Caveman Rub. Wrap ribs in aluminum foil and cook for 2 hours, hanging out in the smoke. After that, cook for 1 more hour topped with the blackberry BBQ Sauce. Your ribs are done when the internal temperature is 165°F. Enjoy.
beasty country-style pork ribs prep time: 10 minutes | cook time: 3 hours | servings: 2
Ingredients 4 country style pork ribs 1 lemon, sliced 6 cloves of garlic, minced Salt to taste 2 cups of Beasty BBQ Sauce (page 149) 1 tsp liquid smoke
Process Preheat oven to 250°F. Arrange pork ribs in the bottom of roasting pan. Salt ribs to taste, cover with minced garlic, and top with lemon slices. Put liquid smoke in the bottom of baking dish. Place ribs in the preheated oven and bake for 2 hours. Remove from the oven and drain off all excess liquid and fat; discard the lemons. Pour Beasty BBQ Sauce over the top of all ribs and return to oven for another 30-‐60 minutes. Optional: Finish on the grill to crisp up the sauce.
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pork chops and applesauce prep time: 10 minutes | cook time: 60 minutes | servings: 2
Ingredients 2 bone in pork chops 1 cup unsweetened applesauce 1/3 cup dried cranberries (dried with apple juice) 1/4 cup fresh lemon juice 1 tbsp dried rosemary, chopped 1 small onion, sliced 2 cloves garlic, minced 1 small apple, sliced salt and pepper to taste ginger to taste
Process
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Preheat oven to 300°F. Preheat a sauté pan on stove top over medium-‐ high heat. Season both sides of pork chops with salt, pepper, and ground ginger to liking. Once seasoned, sear pork chops in the pan for 2-‐3 minutes on each side. Set aside. In a mixing bowl, combine applesauce, cranberries, lemon juice, and rosemary. Mix well. Line the bottom of baking dish with sliced onions and place pork chops on the bed of onions. Rub garlic onto the top of pork chops. Place sliced apples in a single layer on top of pork chops. Evenly spoon applesauce mixture over the top of pork chops to cover entirely. Cover with aluminum foil and bake for anywhere from 30-‐60 minutes depending on the thickness of chop. Once the internal temperature reaches a minimum of 145°F you are good to remove them from the oven. Let them rest for 10 minutes before serving. Enjoy.
bacon-wrapped grilled pork chops with citrus drizzle prep time: 10 minutes | cook time: 20 minutes | servings: 3
Ingredients 3 pork chops, 1 inch thick 6 slices of nitrate-‐free bacon juice of 1 lime 1 garlic clove minced 1/3 cup extra virgin olive oil 1/4 tsp red pepper flakes salt and pepper to taste
Process Preheat grill on medium high for at least 10 minutes. Pat pork chops with a paper towel and wrap each one with two slices of bacon, overlapping them and securing them with toothpicks. Season both sides with generous amounts of salt and pepper. Place chops on the grill, cover, and cook about 8-‐10 minutes per side, flipping once. Cook until the internal temperature reaches 155-‐160°F. Mix lime juice, garlic, extra virgin olive oil, and red pepper flakes in a bowl and whisk well. Add salt and pepper to taste. This is your citrus vinaigrette. Serve pork chops over a bed of steamed broccoli and drizzle with citrus vinaigrette.
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crock pot pulled pork prep time: 10 minutes | cook time: 8-10 hours | servings: 6-8
Ingredients 4 lb bone in pork shoulder 4 tbsp smoked paprika 2 tbsp sea salt 2 tbsp chili powder 2 tbsp ground cumin 1 tbsp ground black pepper 1 tbsp dried oregano 1 tbsp ground white pepper 2 tsp cayenne pepper Beasty BBQ Sauce (page 149)
Process Mix all ingredients except the pork shoulder and the BBQ sauce in a small mixing bowl for the rub. Massage the spice rub all over the meat in every crevice you can find. Tightly, double-‐ wrap the roast in plastic wrap and refrigerate for at least 3 hours, up to 3 days. Unwrap the roast and place it in the crock pot. Add 1/4 cup of water and turn the crock pot on low. Cook for 8-‐10 hours, until the meat is fork-‐tender. Transfer roast to a cutting board and discard all the liquid in the crock pot. Pull the meat apart by tearing the meat into thin shreds with two forks or with fingers. Place all the shredded meat back in the crock pot and toss with a full batch of Beasty BBQ Sauce. Heat on low for 60 minutes or until hot. Serve and enjoy.
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beasty bbq baby back ribs prep time: 10 minutes | cook time: 8 hours | servings: 2
Ingredients 1 rack of baby back pork ribs 1/4 cup paprika 1 tbsp black pepper 1 tbsp salt 1 tbsp garlic powder 1 tbsp onion powder 1 tsp cayenne Beasty BBQ Sauce (page 149)
Process Create a rub by combining all spices in a bowl and mixing well. Cut ribs into manageable sizes for the crock pot. If you have the silver lining on the ribs, remove it before applying rub. Apply dry rub generously to the ribs and tightly wrap them in plastic wrap. Refrigerate for at least an hour, but feel free to leave it for a couple of days to absorb all that flavor. Place ribs bone-‐side down in the crock pot, stacked on top of each other. Pour 1/8 cup of water in the bottom of the crock pot. Set the crock pot on low and cook for 8 hours. If you are around, every hour or so rotate the ribs so that they continue to self-‐baste each other. Around hour 7 or 8, generously lather on the Beasty BBQ Sauce using a basting brush. Leave the ribs in the pot for however long it takes to warm the sauce up. Serve and enjoy.
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sweet crock pot pulled pork prep time: 10 minutes | cook time: 8-10 hours | servings: 6-8
Ingredients 5 lb bone-‐in pork shoulder 1/8 cup brandy 2 tsp sweet paprika 2 tsp sea salt 1 tsp cinnamon 1 tsp ginger 1 tsp nutmeg 1/2 tsp ground black pepper 1/2 tsp dry mustard 1/2 tsp onion powder 1/2 tsp garlic powder Raspberry BBQ Sauce (page 151)
Process Mix all ingredients except the pork shoulder and brandy in a small mixing bowl for the spice rub. Massage the spice rub all over the meat in every crevice you can find. Use plastic wrap to tightly double-‐wrap the pork shoulder, and refrigerate for at least 3 hours, up to 3 days. Unwrap the roast and place it in crock pot, add 1/8 cup of brandy and 1/8 cup of water. Turn crock pot on low and cook for 8-‐10 hours until the meat is fork-‐tender. Transfer roast to a cutting board and discard all the liquid in the crock pot. Pull the meat apart by tearing the meat into thin shreds with two forks or with fingers. Place all the shredded meat back in the crock pot and toss with a full batch of Raspberry BBQ Sauce. Heat on low for 60 minutes or until hot.
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crock pot apple rosemary pork loin prep time: 10 minutes | cook time: 8 hours | servings: 6
Ingredients 3-‐5 lb boneless pork loin roast 1 white onion, sliced 2 granny smith apples, peeled and sliced 1 sweet potato peeled and chopped into cubes 5 cloves of garlic 1 tbsp dried rosemary 1 tbsp dried thyme 3 dried bay leaves 1 cup apple cider vinegar salt and pepper to taste
Process Line the bottom of crock pot with some of the sliced onions, apples, and sweet potatoes. Poke 5 deep holes throughout the pork loin and insert a clove of garlic into each one. Season both sides of the pork loin with salt and pepper and then place fat side down on top of veggies in the crock pot. Sprinkle the pork loin with rosemary and thyme, and throw bay leaves in the pot. Scatter the rest of the apples, onions, and sweet potatoes throughout the crock pot. Pour apple cider vinegar over everything to help get the cooking process started. Set to low and cook for 8 hours or until pork reaches an internal temperature of 160°F.
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bacon-wrapped rabbit loin prep time: 15 minutes | cook time: 15 minutes | servings: 2
Ingredients (Rabbit) 3 rabbit loins, cleaned 1 lb bacon 1 lemon fresh sage fresh thyme salt and pepper
Ingredients (Dressing) 1/2 cup strawberries juice of 1/2 lemon 2 tbsp pastured bacon fat, melted and strained 1 tsp Dijon mustard splash of apple cider vinegar salt and pepper to taste
Process Preheat the oven to 350°F. Cut bacon in half, or to the length needed to wrap the loin. Lay bacon slices out slightly overlapping on cutting board. Place a rabbit loin in each one and season with salt, pepper, thyme, and sage to taste. Roll them up tightly, setting them so the bacon meets on the bottom. Sear the seam first, then all around in a sauté pan over medium-‐high heat until bacon is mostly cooked. Add some bacon fat to the pan as needed. Once all is seared, place the entire pan in the oven and cook for 5-‐6 minutes, turning occasionally. Remove from the oven and let rest for 10 minutes. The loin should be medium-‐rare or pinkish. While the rabbit is resting, take all the ingredients for dressing and throw them in food processor. Turn it on and let the magic happen until well-‐blended. If you want more bacon flavor in your rabbit loin, add more bacon fat — problem solved! Slice rabbit loin and plate on a bed of mixed greens, and drizzle with the dressing.
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poultry entrees
tomato balsamic spatchcocked chicken prep time: 15 minutes | cook time: 45 minutes | servings: 4-6
Ingredients 1 whole chicken, approximately 4 lbs Tomato Balsamic Marinade salt and pepper to taste
Marinade Process Rinse the chicken thoroughly under cold water and pat it dry. Spatchcock the chicken by removing the backbone and breastbone, and opening the chicken up like a book. Cut the chicken in half and place it in a ziploc bag. Pour Tomato Balsamic Marinade all over to coat. Remove the air, seal the bag, and place in refrigerator for at least 6 hours and up to 48 hours. Remove the chicken from the fridge at least an hour prior to cooking. You can smoke, grill or bake this chicken; each method is outlined below.
Smoking Process Preheat the smoker to high. Sear both sides of the chicken halves for 5-‐10 minutes to get crisp. Turn the heat down and smoke on 225°F for approximately 2 hours, or until the internal temperature reaches 160°F in the breast and 180°F in the thigh.
Grilling Process Preheat the grill to medium-‐high heat. Grill chicken halves on direct heat for 10 minutes per side to crisp. Move over medium indirect heat for approximately 30 more minutes, or until the internal temperature reaches 160°F in the breast and 180°F in the thigh.
Baking Process Preheat oven to 350°F, and bake the chicken to an internal temperature of 150°F in the breast or 170°F in the thigh. Broil on high to crisp the skin and finish the cooking, then let rest for 10-‐15 minutes.
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sage and cinnamon chicken prep time: 10 minutes | cook time: 50 minutes | servings: 2
Ingredients 6 chicken drumsticks 2 tbsp grass-‐fed butter, melted 1-‐2 tbsp sage 1 tbsp cinnamon sea salt and black pepper to taste
Process Preheat oven to 400°F. Rinse chicken under cold water and pat dry. Use 1-‐2 tsp of melted butter to coat the bottom of roasting pan. Use the remaining butter to rub all over chicken pieces and then season with sage, cinnamon, and salt and pepper to taste. Arrange in the roasting pan making sure the drumsticks aren’t too crowded. Bake at for 30 minutes; reduce the heat to 350°F. Continue baking for 15-‐30 minutes or until the drumsticks reach an internal temperature of at least 165°F. To crisp the skin, broil them for the last 5 minutes. Remove from the pan and plate; tent with aluminum foil for 10 minutes before serving. Whip up a batch of amazing Sweet Potato Pasta to serve drumsticks over.
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jalapeño dijon grilled chicken prep time: 10 minutes | cook time: 15-20 minutes | servings: 4-6
Ingredients 3 lbs chicken thighs, skin optional 4 jalapeños, diced (I keep the seeds in) 2 garlic cloves, pressed 2 tbsp olive oil 4 tbsp Dijon mustard 2 tbsp raw organic honey (optional) 2 tsp salt 1 tbsp fresh rosemary, chopped 1 tsp pepper 1 lemon
Process Create marinade by combining jalapeños, garlic, olive oil, mustard, honey, salt, rosemary, and pepper in a bowl. Marinade chicken for at least a few hours, but 24 hours in the refrigerator is ideal. Once you’re ready to cook, preheat grill to a medium/medium-‐ high heat or 400-‐450°F. Place chicken thighs on the grill and cook between 7-‐10 minutes per side. Use a meat thermometer to ensure chicken is cooked and reaches an internal temperature of at least 175°F. Set chicken in aluminum foil, squeeze lemon juice over it, and close the foil. Let it steam with the lemon juice for about 10-‐ 15 minutes. Serve and enjoy.
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pumpkin chicken chili
prep time: 20 minutes | cook time: 40 minutes | servings: 8-10
Ingredients 3 lbs of chicken, cubed (any cut you want) 2 cups of red onion, diced 2 cups bell pepper, diced (color of choice) 3 jalapeños, diced and seeds removed (if you like it spicy) 1 cloves of garlic, minced 1 cup chicken stock 1 cup white wine (optional) 28 ounces organic tomatoes with their juice, diced 6 ounces organic tomato paste 3 tbsp chili powder 2 tbsp pumpkin pie spice 1 tsp ground coriander 1/2 tsp sea salt 1 whole cinnamon stick 3 cups organic pumpkin puree 2 tbsp fresh cilantro, diced 1 tbsp cocoa powder 2 tbsp coconut oil for the Dutch oven
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Process Heat coconut oil in a Dutch oven over medium heat. Sauté onions until lightly browned, then add bell peppers, jalapeños, and garlic and sauté for another 5 minutes. Add in chicken, chicken stock, white wine, organic tomatoes, organic tomato paste, chili powder, pumpkin pie spice, coriander, salt, and cinnamon stick and simmer for 20 minutes. Stir in pumpkin, cilantro, and cocoa powder and cook for an additional 5 minutes. Reduce heat to low and let sit until ready to serve, or serve immediately. If there is too much, you can freeze it to eat later in the week.
cannibal pasilla peppers prep time: 20 minutes | cook time: 30 minutes | servings: 2
Ingredients 2 chicken breasts, cut into 1 inch cubes juice of 1 lime 1/2 tsp salt chicken broth 3 Pasilla peppers 1 Serrano pepper 1 shallot, diced 2 cloves garlic, minced 1 lime 2 tbsp cilantro 1 tbsp balsamic vinegar lime avocado oil (or any oil you want) 1/2 tsp sea salt 1/2 tsp ground coriander 1/2 tsp ground cumin 1/2 tsp oregano
Process Combine the chicken, lime juice, and salt in a medium saucepan. Add in enough chicken broth to almost completely submerge all the chicken. Simmer over medium-‐ low heat until 90% of the chicken broth has evaporated, about 25-‐35 minutes. Let chicken cool, then shred chicken and set aside. Set oven broiler on high and line a baking sheet with aluminum foil. Place Pasilla peppers and Serrano pepper on the baking sheet and place under the broiler. Roast peppers until the skin is charred on all sides, turning the Pasilla peppers about every 5-‐7 minutes and the Serrano every 3-‐4 minutes. Keep a close eye so you don’t turn the peppers into mush. Cool in a covered bowl for 15 minutes, then peel skin off the peppers by hand. Set 2 Pasilla peppers aside and dice the other Pasilla and the Serrano. Heat a sauté pan over medium heat. Sauté the shallots, garlic, and peppers in avocado oil. Once the shallots are cooked, add shredded chicken, cilantro, and all spices; mix well. Add juice of half of a lime and the balsamic vinegar. Mix well. Remove from heat and season to taste with salt and pepper. Slit two Pasilla peppers down the middle; remove the seeds and plate. Spoon mixture into the cavity of the Pasilla peppers. Sprinkle juice from the remaining half of a lime over, garnish, and enjoy.
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pumpkin spice chicken cacciatore prep time: 15 minutes | cook time: 45 minutes | servings: 6-8
Ingredients 3 lbs of chicken thighs (approximately 8), skin optional 1/4 cup coconut oil, melted 3 cups red onion, diced 1 green bell pepper, roasted and diced 1 Serrano pepper, roasted and diced 1 cinnamon stick 1 tsp ground cumin 1 tsp paprika 1/2 tsp allspice 1/2 tsp nutmeg 1/2 tsp cloves 28 ounces chopped tomatoes with juice 1 cup water (or broth of choice) 2 tbsp red wine vinegar 6 ounces organic tomato paste 2 cups organic pumpkin puree
Process
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Heat coconut oil in a large Dutch oven (mine is 9 quarts) over medium-‐high heat. Add chicken and brown on all sides, about 6-‐8 minutes. Remove to platter. Add red onions to the oil in the Dutch oven and sauté until tender, approximately 5 minutes. Add green pepper, Serrano pepper, cinnamon stick, cumin, paprika, allspice, nutmeg, and cloves. Stir constantly for 2 minutes. Add in tomatoes and water, and mix well. Place all of the chicken in this sauce, cover, and simmer over medium-‐low heat until chicken is very tender, approximately 30-‐40 minutes. Transfer chicken to a platter and tent with aluminum foil to keep warm. Add red wine vinegar, tomato paste, and pumpkin puree to the sauce. Simmer and stir until reduced to sauce consistency, about 10 minutes. Season with salt and pepper to taste. Serve over a bed of spaghetti squash topped with chicken thighs.
lime grilled chicken prep time: 10 minutes | cook time: 20 minutes | servings: 2
Ingredients 2 boneless chicken breasts Juice of 4 limes 2 tbsp extra virgin olive oil 2 tbsp chili powder 1 tsp dried oregano 1 tsp ground cumin 1 tsp dried sage salt and pepper to taste
Process Create a marinade by combining all the above ingredients (except chicken) in a bowl and mixing well. Place chicken breasts in a shallow dish and pour marinade over the top and cover. Marinate in the refrigerator at least 3 hours but up to 48 hours. Let the chicken come to room temperature. Remove chicken breasts to a plate and pour marinade into a sauce pan. Heat marinade on the stove and bring to a boil. Reduce heat to simmer for 10 minutes until it thickens. Preheat grill on medium heat. Cook chicken breasts on the grill, about 10 minutes per side. Baste the chicken with the marinade reduction while it grills. The chicken is done when it reaches an internal temperature of 165°F. Enjoy.
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almond strawberry stuffed chicken breast prep time: 20 minutes | cook time: 30 minutes | servings: 4
Ingredients 4 boneless, skinless chicken breasts 1/2 cup balsamic vinegar 1/2 cup extra virgin olive oil 1/4 cup lemon juice coconut oil 1 cup slivered almonds 1 red onion, diced 16 ounces fresh strawberries, diced 1 large handful of baby spinach cinnamon
Process Create marinade by mixing the balsamic vinegar, extra virgin olive oil, and lemon juice in a ziploc bag. Rinse chicken breasts with cold water and pat dry. Place chicken breasts in the ziploc bag with the marinade and ensure you get a nice even coating. Marinate in the refrigerator for 30 minutes, up to 24 hours. When chicken is almost done marinating, preheat sauté pan on medium heat. Coat the pan with coconut oil. Add slivered almonds and red onion, stirring constantly. Once onions start to caramelize, add in all of the strawberries and continue to stir well. As the strawberries cook they will break down, which is ok. Add in baby spinach and continue to stir until it wilts, about 2 minutes. Shut off the heat to pan and set aside. Beat chicken breasts down with a meat mallet until they are about 1/2 inch thick. Spoon the almond strawberry mixture onto the chicken breasts. Roll the chicken around the stuffing and secure in at least two spots with kitchen twine. Preheat another large, oven-‐safe sauté pan on the stove to medium heat. Preheat oven to 350°F. Coat chicken breasts with cinnamon to your liking and then sear in that flavor in the sauté pan. Sear all sides of each breast for about 2-‐3 minutes, then transfer the pan to the oven. Bake 20-‐25 minutes or until chicken is cooked through.
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b.o.a.r.s. stuffed chicken breast prep time: 15 minutes | cook time: 25 minutes | servings: 3
Ingredients 3 boneless, skinless chicken breasts 4 slices of bacon sliced into lardons, just long strips 1 red onion, diced 2 sprigs of fresh rosemary, diced 1 large red apple, diced with the skin on 1 large handful of baby spinach 1/2 cup lemon juice salt and pepper
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Process B.O.A.R.S. – Bacon, Onion, Apples, Rosemary, and Spinach. In a sauté pan, cook bacon on medium heat until it is almost crispy. Add red onion and continue to cook until the onions become soft. Add in apples, rosemary, spinach, and lemon juice and continue to cook until spinach wilts. Remove the B.O.A.R.S. reduction from heat and set aside Preheat another sauté pan or oven-‐safe cast iron skillet on the burner to medium-‐high heat. Butterfly open chicken breasts, pound them down to about 1/4 inch thickness. Spread salt, pepper and B.O.A.R.S. reduction on the inside of chicken breasts. Roll chicken breasts into a tight roll lengthwise and secure with kitchen twine every inch or so to ensure it stays closed while you cook. Place all 3 chicken breasts in the pan. Preheat oven to 350°F. Sear every single side of the chicken breasts for about 2 minutes; this whole searing process should take about 8-‐10 minutes. Once the last side of the chicken breasts gets placed on the bottom of the pan to sear, remove the pan from the heat and place it in the oven to finish the cooking process. Keep in the oven until the chicken is cooked all the way through, about 15 minutes more. Remove from the oven, garnish with the remaining stuffing and serve.
bacon-wrapped stuffed chicken breasts prep time: 10 minutes | cook time: 50 minutes | servings: 8
Ingredients 2 boneless, skinless chicken breasts 4 slices nitrate-‐free bacon sundried tomatoes, not marinated in oil tahini salt and pepper to taste
Process Preheat oven to 375°F. Rinse chicken breasts under cold water and pat dry with paper towels. Carefully butterfly open chicken breasts ensuring not to slice all the way through. Season the inside of the breasts with salt and pepper. Spread as much tahini and sun-‐dried tomatoes you like all over the inside of the filleted breasts. Fold the chicken breasts closed back onto themselves and wrap two slices of bacon around each. Secure the bacon to itself and the chicken with a toothpick. Place the chicken in a Pyrex baking dish and bake for 30 minutes or until chicken is almost done. Remove chicken, set oven to broil on high and then place chicken on the top shelf of the oven for 5-‐10 minutes to get the bacon nice and brown. Serve with your veggies of choice and enjoy.
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balsamic grilled chicken and sundried tomatoes prep time: 15 minutes | cook time: 15 minutes | servings: 2
Ingredients 2 boneless, skinless chicken breasts 2 tbsp balsamic vinegar 1 tbsp extra virgin olive oil 1 tbsp Dijon mustard 1 tbsp thyme salt and pepper to taste
Process Combine vinegar, olive oil, mustard, thyme, salt and pepper. Place in a ziploc bag. Rinse chicken breasts with cold water and pat dry. Place chicken breasts in the ziploc bag with the marinade and swash around to ensure you get a nice even coating. Place bag in the refrigerator and let marinade for 30 minutes to 24 hours. Preheat grill on medium heat to around 400°F. Grill chicken breasts until done, about 8-‐10 minutes per side depending on the thickness of the breast. Plate and top with some sundried tomatoes marinated in olive oil and serve with steamed vegetables.
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rosemary lemon roasted chicken prep time: 10 minutes | cook time: 60 minutes | servings: 4-6
Ingredients 1 whole chicken all giblets removed, 3-‐4 lb 2 cloves of garlic minced 1 shallot minced 2 sprigs of fresh rosemary 1 lemon extra virgin olive oil sea salt and pepper
Process Preheat oven to 400°F. Rinse and clean the whole chicken with cold water and then pat dry. Place on a roasting rack in a roasting pan. Create a garlic shallot paste by combining the minced garlic, minced shallots, and sprinkles of sea salt. Use the side of a knife and mash on a cutting board until it becomes a paste. Gently separate the skin of the chicken away from the breast meat and slide the paste in, spreading evenly. Heavily salt and pepper the cavity of the chicken. Zest lemon and then cut in half, squeezing the lemon juice over the top of bird Place both halves of lemon inside the cavity of bird with all the rosemary. Rub the exterior of bird with extra virgin olive oil coating it evenly; season with salt, pepper and the lemon zest. Roast in 400°F oven until the internal temperature of bird in the leg reaches 160°F. Serve with a side of your choice.
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lemon dijon grilled chicken with mango couscous prep time: 10 minutes | cook time: 15 minutes | servings: 2-4
Ingredients 2-‐4 boneless chicken breasts 1/2 cup extra virgin olive oil 1/4 cup lemon juice 1 tbsp Dijon mustard 4 garlic cloves, minced 2 tbsp organic honey 2 tsp dried thyme 1 tsp crushed red pepper flakes 1 tsp cayenne pepper 1 tsp salt 1 tsp pepper Mango Cauliflower Couscous (page 130)
Process Place olive oil, lemon juice, mustard, garlic, honey, thyme, red pepper flakes, cayenne, salt, and pepper in a bowl and mix well. Add the chicken to the bowl and ensure an even coating of all the meat. Cover and refrigerate for at least 3 hours, but up to 2 days. Grill over medium heat only flipping once until cooked through. Serve over a bed of the Mango Cauliflower Couscous.
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grilled chicken satay prep time: 20 minutes | cook time: 15 minutes | servings: 2
Ingredients (Sauce) 1/2 cup sunflower seed butter 1 cup coconut milk juice of 1 lime or 2 tbsp lime juice 2 tbsp coconut aminos 1 tsp freshly ground ginger 2 garlic cloves, chopped 1/2 tsp red pepper flakes
Ingredients (Chicken) 2 boneless, skinless chicken breasts cut into 1” chunks skewers
Process (Sauce) Place all sauce ingredients in a food processor or blender. Mix until smooth almost like a smoothie texture, about 30 seconds. Lazy note: I left the skin on the ginger; it didn’t make much of a difference and you would never know.
Process (Chicken) Use about 1/3 of the sauce to marinate the chicken in the refrigerator for anywhere from 3 hours to 2 days. Preheat the grill on high for about 10 minutes, then turn down to medium heat, around 450-‐500°F. Skewer the chicken and grill for about 6 minutes per side or until done; flip only once if possible. Serve with some freshly sautéed vegetables or over a bed of Cauliflower Couscous (page 130) garnished with pineapple.
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berry bird burgers with strawberry salsa prep time: 10 minutes | cook time: 20 minutes | servings: 2
Ingredients 1 1/4 lb ground turkey 1 cup diced strawberries 1/2 red onion 3 cloves of garlic, minced 1 egg 1/4 cup almond flour handful of fresh arugula, chopped balsamic vinegar strawberries to garnish Strawberry Salsa (page 147)
Process Preheat grill on medium heat, about 450-‐550°F. In a large mixing bowl, combine strawberries, onion, arugula, and garlic and mix well. Add in the turkey, egg, and almond flour and knead until well combined. Form into at least 3/4 inch thick burger patties. Place on a hot grill and cook for about 8 minutes per side or until done. Make sure you let them cook well on the first side so they stay together when you flip them. Remove from the grill. Cover with Strawberry Salsa and garnish the top with sliced strawberries and a drizzle of balsamic vinegar.
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rosemary lemon grilled chicken prep time: 10 minutes | cook time: 10 minutes | servings: 2
Ingredients 2 boneless chicken breasts 1 sprig fresh rosemary, chopped Zest of 1 lemon 1/4 cup lemon juice 1/4 cup extra virgin olive oil 1 garlic clove Strawberry Salsa (page 147)
Process In a food processor, combine rosemary, lemon zest, lemon juice, olive oil, and garlic. Pulse until you get a nice marinade. Cover the chicken breasts with the marinade in a bowl, reserving half to baste chicken. Preheat grill to medium heat, about 400°F. Grill chicken breasts about 5 minutes per side, basting as needed; only flip once. Remove from the grill and plate with Strawberry Salsa.
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caveman casserole (shepherd’s pie) prep time: 15 minutes | cook time: 45 minutes | servings: 4
Ingredients 2 lbs ground turkey (93/7) 2 tbsp coconut oil Salt and pepper to taste 2 tsp poultry seasoning 2 1/2 lbs of sweet potatoes, peeled and cubed 1 medium white onion, cut into 1 inch dice 2 carrots, peeled and grated 4 tbsp ghee 2 tbsp arrowroot powder 2 cups chicken broth 10 ounces of frozen peas 1 very ripe banana
Process
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Preheat oven to 400°F. In a deep skillet, heat 2 tbsp of coconut oil over high heat. Add ground turkey and break up with a wooden spoon. Season with salt, pepper, and poultry seasoning. Put sweet potatoes in a pot and cover with water. Lid the pot, bring to a boil, and cook until done, about 12 minutes. Continue stirring ground turkey, and add the onions and carrots; cook for another 5 minutes and remove from heat. In a small saucepan over medium heat make gravy by melting 2 tbsp of ghee. Whisk in arrowroot powder for about a minute and then add chicken broth. Season with salt and pepper and let thicken for a few minutes. Drain all the excess oil from the turkey. Stir gravy into the ground turkey mixture over medium heat. Stir in frozen peas and turn the heat off. Drain the potatoes into a colander; set aside. Melt the remaining 2 tablespoons of ghee. Peel and slice the banana and throw it in the melted ghee, then add sweet potatoes and mash it. Spread turkey mixture into the bottom of a 9×13 inch casserole dish. Spread mashed sweet potatoes evenly over the top. Bake in the oven for 10 minutes. Remove, serve, and enjoy!
best bbq crock pot chicken prep time: 10 minutes | cook time: 6 hours | servings: 4
Ingredients 1 whole chicken, approximately 4 lbs 1 white onion, sliced 2 tsp paprika 1 tsp sea salt 1 tsp onion powder 1 tsp dried thyme 1 tsp white pepper 1 tsp cayenne 1/2 tsp garlic powder 1/2 tsp black pepper
Process Clean chicken and remove giblets. Pat entire chicken dry with paper towels, inside and out. Line the bottom of the crock pot with the sliced onions. Place the chicken in the crock pot on top of the onions. Combine all remaining ingredients in a bowl and mix well. Rub the mixture over the entire chicken, inside and out — lay it on thick and don’t miss any spots! Place the lid on crock pot and cook on low for 6 hours or until chicken is done. Serve with the side of your choice and enjoy.
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crock pot hot wings prep time: 5 minutes | cook time: 8 hours | servings: 4
Ingredients 12 chicken drumsticks (or 3 lbs of whatever pieces you want) 1/2 cup melted grass-‐fed butter (or coconut oil) 3/4 cup hot sauce 1/4 cup water black pepper
Process Combine butter, hot sauce, and water in a mixing bowl and stir well. Line the bottom of your crock pot with chicken. Pepper chicken to taste. Pour sauce mixture over all of the chicken. Cover and cook on low for 6 hours. Once done, remove the chicken and place it on a baking sheet. Pour sauce in a sauce pan, and add 2 cloves of garlic. Over medium heat, reduce the sauce to about half. Once reduced, use this sauce to baste the wings and then broil in the oven on high for 3-‐5 minutes to get crispy.
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lemon garlic crock pot chicken prep time: 5 minutes | cook time: 6 hours | servings: 4
Ingredients 1 whole chicken, 3-‐5 lbs 30-‐40 cloves of garlic, peeled (pre-‐peeled are easier for this) 1 whole lemon 1 white onion, sliced salt and pepper Homemade Italian Seasoning Blend (page 154)
Process Line the bottom of the crock pot with sliced onions and all of the peeled garlic. Wash chicken under cold water and then pat dry. Place chicken on top of onions and garlic. Cut lemon in half and squeeze the juice all over the chicken. Season the inside and outside of the bird generously with salt, pepper, and Homemade Italian Seasoning Blend. Place the lemon halves inside the cavity of the chicken. Put the lid on crock pot and cook on low for 6 hours. Once chicken is cooked, remove the chicken and place on a plate. Shred all chicken away from the bone and place back in the broth with the onions and garlic. Throw away the carcass and enjoy this garlic-‐y, oniony, lemony chicken!
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mirepoix crock pot chicken prep time: 5 minutes | cook time: 6 hours | servings: 4
Ingredients 1 whole chicken, 3-‐4 pounds sea salt crushed white pepper 1 small onion, chopped 2 carrots, peeled and diced 2 stalks of celery, diced 3 cloves of garlic, peeled and smashed 5 sprigs of fresh thyme, 3 diced juice of 1 lemon
Process
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Wash chicken in cold water and then pat dry with paper towels. Generously season the inside and outside of the chicken with sea salt and crushed white pepper. Cover the bottom of your crock pot with half of the onions, carrots, and celery. Lay chicken on top. Place 1 clove of garlic and 2 un-‐diced sprigs of thyme inside the bird. Sprinkle diced thyme and remaining chopped veggies over the top of the chicken. Juice a fresh lemon over the chicken and place the lemon halves inside the cavity of the chicken. Place in the crock pot and cook on low for 6 hours. Shred all the meat and remove all the bones. Place chicken back in the broth in the crock pot and serve it shredded with the veggies. Enjoy all by itself or with a side of BBQ Bacon Asparagus (page 126).
tomato basil crock pot chicken prep time: 5 minutes | cook time: 6-8 hours | servings: 4-6
Ingredients 4-‐6 boneless, skinless chicken breasts 1 white onion, diced 4 carrots, sliced 3 cloves of garlic 14 ounces diced tomatoes, no salt added 25 ounces organic tomato basil marinara handful of fresh basil 1 tbsp oregano salt and pepper to taste
Process Place chicken in the bottom of your crock pot. Add onions, carrots, garlic, diced tomatoes, and any other vegetables you want. Sprinkle with salt and pepper to taste, and place fresh basil on top. Cover your crock pot and cook on low for 6-‐8 hours. Serve over a bed of spaghetti squash and enjoy.
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honey dijon crock pot chicken prep time: 5 minutes | cook time: 8 hours | servings: 1-4
Ingredients 1 whole chicken salt and freshly-‐ground pepper to taste 3 sprigs fresh rosemary 1 lemon, zested, halved and juiced 1/4 cup organic honey 1 tbsp Dijon mustard 1/2 white onion, quartered 3 cloves of garlic, peeled
Process Rinse chicken under cold water and pat dry with a paper towel. Season the outside and inside of the chicken generously with salt and pepper. Set the chicken in the crock pot. Chop up 2 sprigs of rosemary. Place the chopped rosemary, lemon zest, lemon juice, honey, and Dijon mustard in a bowl and mix well (if honey is thick you can microwave it for 15 seconds or so to soften it up and help it mix). Place the remaining sprig of rosemary, quartered onions, garlic, and lemon halves inside the cavity of the chicken. Brush the honey Dijon mixture all over the chicken, coating heavily. Cook on low in the crock pot for 6-‐8 hours. When removing the chicken from the crock pot, it will want to fall apart. Either remove carefully to keep in intact, or let the meat fall off the bone. Serve with anything you like or just eat the whole chicken (like I do).
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crock pot chicken tomatillo prep time: 10 minutes | cook time: 3-4 hours | servings: 4-6
Ingredients 6 boneless, skinless chicken breasts 2 red peppers, sliced 1 red onion, sliced 2 jalapeños, sliced 8 ounces mushrooms, sliced 1 tomato, sliced 2 cloves of garlic, minced 12 ounces jar of tomatillo salsa 1 tbsp lemon juice 1 tsp salt 1 tsp pepper 1 tsp oregano 1 tsp cumin
Process Place chicken breasts in the bottom of the crock pot. In a mixing bowl, combine all of the remaining ingredients and mix well. Pour mixture over the top of the chicken. Cook in the crock pot on high for 3-‐4 hours or on low for 6 hours. Serve and enjoy.
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seafood entrees
grilled buffalo shrimp prep time: 5 minutes | cook time: 6-8 minutes | servings: 2-4
Ingredients 24 medium shrimp, cleaned, deveined, and butterflied 1 clove garlic, minced 1/4 cup Franks Original Hot Sauce 1 tbsp coconut oil, melted 1 tsp crushed red pepper 1 tsp Italian Seasoning (page 154) 1/4 tsp cayenne pepper salt and pepper to taste
Process Combine all the ingredients above (except the shrimp) in a bowl and mix well. Add the shrimp and toss to ensure an even coating. Allow the shrimp marinate for 30 minutes or so, time permitting. Preheat the grill to medium heat, about 400°F. I recommend using a grill rack if you have one, so the shrimp don’t fall through the grates. If not, you can use skewers. If using a grill rack, preheat it on the grill. Grill shrimp for 2-‐3 minutes with the grill lid closed. Flip the shrimp, and finish cooking on the other side.
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macadamia nut crusted mahi-mahi prep time: 10 minutes | cook time: 10 minutes | servings: 2
Ingredients 2 mahi-‐mahi filets, about 6-‐8 ounces apiece coconut milk to marinate mahi-‐mahi, approximately 1 cup 3/4 cups roasted macadamia nuts 1/8 cup coconut flour 1/8 cup almond flour 1/8 cup coconut oil, melted oil for brushing foil salt and pepper to taste shredded unsweetened coconut to taste
Process
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Place 2 mahi-‐mahi filets in a ziploc bag with the coconut milk, and let sit at room temperature for 30-‐60 minutes. Preheat oven to 425°F. Coarsely grind macadamia nuts in a food processor. Add the coconut flour and almond flour and mix well. Transfer macadamia nut mixture to a bowl. Add melted coconut oil to macadamia nut mixture and mix until well combined. Line a baking sheet with aluminum foil and brush oil on the sheet so fish doesn’t stick. Salt and pepper each side of the mahi-‐mahi filets on the baking sheet to taste. Bake for 5 minutes. Flip the mahi-‐mahi over and spread macadamia mixture over the top pressing down so it sticks. Add shredded coconut on top of the mixture, as much as you like. Bake for an additional 8-‐10 minutes or until coconut and macadamia nuts have browned nicely. Remove from the oven and let sit for 10 minutes. Enjoy.
garlic shrimp scampi prep time: 10 minutes | cook time: 10 minutes | servings: 4
Ingredients 1 lb of shrimp, peeled and deveined 1 spaghetti squash 1/2 red onion, diced 3 cloves garlic, minced 1/4 cup ghee 1 tbsp fresh parsley, chopped salt and pepper to taste 1/2 cup white wine 1 lemon, quartered
Process Cut spaghetti squash in half and scrape all the seeds out. Place face down in a microwave-‐safe baking dish with some coconut oil and cover with plastic wrap. Microwave on high for about 10 minutes or you can pierce the outside with a fork. Alternatively, you can bake it in the oven for about an hour. Set aside and let cool, then shred with a fork to make spaghetti. Place shrimp in the bottom of a Pyrex baking dish. Sprinkle onion, garlic, ghee and parsley over the top of the shrimp. Season with salt and pepper, and then pour white wine over everything. Set broiler on high and place baking dish 6 inches from the top. Broil for 5 minutes then take out, flip shrimp and broil for another 5 minutes. Remove from the oven, plate some spaghetti squash and use shrimp scampi as a sauce. Sprinkle with some fresh-‐squeezed lemon juice.
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coconut shrimp with sweet and spicy pineapple sauce
prep time: 15 minutes | cook time: 10 minutes | servings: 2
Ingredients 12 large shrimp, peeled, deveined, and butterflied 1/2 cup of almond flour 1/2 cup of unsweetened shredded coconut 1 garlic clove, minced 1/2 tsp cumin pepper to taste 1 egg white 1 cup freshly diced pineapple 1 jalapeño, seeds removed (optional) and chopped 1/4 of white or red onion, diced juice of 1 lime
Process
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Preheat oven to 500°F. Line a baking sheet with aluminum foil, shiny side down. In a ziploc bag, combine the almond flour, coconut, garlic, cumin, and pepper. Beat the egg white in a small bowl. Generously coat all the shrimp in the egg wash and then place them in the ziploc bag. Shake the bag and make sure you evenly coat all the shrimp with the breading mixture. Remove the shrimp from the bag and place on the baking sheet Bake for 5 minutes on the middle rack of the oven, flip them all over, and bake for another 5 minutes. Remove from the oven and set aside. Place pineapple, jalapeño, onion, and lime juice in the food processor. Turn on high and keep mixing until you get a slightly chunky but smoother dipping sauce consistency. Serve in a bowl on the side with shrimp or garnish the plate with it.
creamy baked scallops prep time: 10 minutes | cook time: 20 minutes | servings: 3
Ingredients 12 medium size scallops 1 cup chopped red onion 1/2 cup tomato sauce 3 cloves of garlic, minced 1/4 cup coconut milk dried oregano to taste salt and pepper to taste 1 cup diced tomatoes
Process Preheat oven to 475°F. In a small baking dish, preferably a glass Pyrex about 8x8, arrange the scallops evenly-‐spaced along the bottom and set aside. Sauté the onions over medium-‐high heat in cooking oil until the onions start to clear. Turn down the heat to medium-‐low, add garlic, and mix. Add the tomato sauce, coconut milk, oregano, salt, and pepper. Mix well. Pour the mixture over the scallops in the baking dish. Cover with the diced tomatoes. Place in oven and cook until the tomatoes start to brown and the sauce is bubbling. It should take about 10 minutes for medium-‐sized scallops to cook through. Remove from the oven and serve in a bowl.
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breakfast eggs sausage pancakes scones waffles
eggs benedict over savory waffles prep time: 15 minutes | cook time: 30 minutes | servings: 4
Ingredients (Savory Waffles) 3 eggs 3/4 cup raw cashew butter 3 tbsp almond milk 2 tsp bacon fat, melted 1/4 tsp minced garlic 1/4 tsp salt 3/4 tsp baking soda 3 tbsp coconut flour 1 piece of bacon, chopped rough 2 chives, chopped
Ingredients (Benedict) 4 Savory Waffles 4 slices cooked ham 4 eggs, poached 1/4 cup Hollandaise Sauce (page 156) chives to garnish
Process Preheat waffle iron. In a stand mixer, or using a handheld electric mixer, beat the eggs with the cashew butter, almond milk, bacon fat, and garlic. Mix the salt, baking soda and coconut flour in a small bowl, then pour the dry ingredients into the wet mixture. Beat for 30 seconds until the batter is fully incorporated, scraping the bottom of the bowl to make sure you get all of the sticky cashew butter. Fold the chopped bacon and chives into the batter. Cook waffles according to the instructions on the waffle iron, then keep them in a warm oven until you’re ready to assemble the Benedict. Layer each waffle with a slice of ham, a poached egg, a drizzle of hollandaise, and a few chives.
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breakfast sausage prep time: 10 minutes | cook time: 10-20 minutes | servings: 4-6
Ingredients 1 lb grass-‐fed ground beef 1 lb ground pork 1 lb ground bison 2 tsp fresh thyme, chopped 2 tsp fresh sage, chopped 1 tsp fresh rosemary, chopped 2 tsp salt 1.5 tsp black pepper 1 tsp fresh, grated nutmeg 1/2 tsp cayenne
Process Combine all of ingredients in a large mixing bowl. Form into 1-‐ 2 inch rounds. You can refrigerate these rounds for up to 1 week, or freeze for up to 3 months. For eating immediately, heat a skillet over medium-‐low heat. Sauté sausage until it’s brown and cooked through, approximately 10-‐15 minutes. Serve with any food you can imagine – breakfast, lunch or dinner. Enjoy.
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coconut pancakes with raspberry reduction prep time: 5 minutes | cook time: 10 minutes | servings: 4
Ingredients 6 eggs 8 tbsp coconut flour 6 tbsp coconut milk 3 tsp raw organic honey, melted 1/2 tsp sea salt Coconut oil for pan 12 ounces of frozen red raspberries 1/2 cup water 1 tbsp raw organic honey (optional)
Process (Pancakes) Combine eggs, coconut flour, coconut milk, 3 tsp honey, and salt in a medium mixing bowl and mix well ensuring there are no lumps. Preheat a griddle to 350°F, or heat a pan on the stove over medium heat. Grease pan with coconut oil. Spoon coconut pancake batter onto the griddle or pan. Cook 3-‐4 minutes per side and be sure to watch them closely; they won’t bubble like traditional pancakes, so don’t burn them. Process (Syrup) Place the whole bag of frozen raspberries in the blender or food processor and chop up really small. Bring raspberries and water to a boil in a medium sauce pan. Stir continually to prevent them from bubbling over. After raspberries boil for 5-‐10 minutes, reduce the heat to low and get a mesh strainer ready. Pour syrup through the strainer, pushing all the moisture through and putting it back into the pan. Reserve the chunks of raspberry. Add honey and simmer over low heat until ready to pour over pancakes. Drizzle syrup over pancakes and top with raspberry chunks.
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german apple pancakes
prep time: 15 minutes | cook time: 40 minutes | servings: 8
Ingredients 6 eggs 1 cup almond milk 3 tbsp coconut oil, melted 2 tsp vanilla 2 tsp pure maple syrup 1/4 cup coconut flour 1/8 tsp nutmeg 1/2 tsp baking soda 2 tbsp coconut oil 2 tbsp raw organic honey 1 tsp cinnamon 1 tsp nutmeg juice of 1/2 lemon 2 apples, cored and diced handful of crushed pecans
Process
95
Preheat Oven to 425°F. In a large bowl, whisk eggs, almond milk, coconut oil, vanilla, and maple syrup together. In a small bowl, stir coconut flour, nutmeg, and baking soda together until well incorporated. Mix dry ingredients into wet ingredients and beat well to combine; set aside while you prepare the apples. In a small frying pan, heat 2 tbsp coconut oil and raw organic honey. Stir in cinnamon, nutmeg, and the juice of 1/2 of a lemon. Cook for 1 minute. Add apples to the pan and sauté until all apples are nicely coated. Evenly divide the apple mixture between 8 ramekins greased with coconut oil. Evenly divide the egg mixture on top of the apples between the 8 ramekins. Place ramekins on a baking sheet and bake for 20 minutes at 425°F. Reduce heat to 375°F and cook for an additional 20 minutes. Remove from the oven and sprinkle with pecans.
pumpkin cranberry scones prep time: 10 minutes | cook time: 18 minutes | servings: 12
Ingredients 2 cups almond flour 1 tsp sea salt 1 tsp baking powder 1 tsp cinnamon 1 tsp pumpkin pie spice 1/2 tsp ginger 1/4 cup crushed pecans 1/4 cup shredded coconut 1/2 cup pumpkin puree 1 egg 3 tbsp raw organic honey, melted 1/2 cup dried cranberries
Process Preheat oven to 400°F. Combine all ingredients in a mixing bowl and knead together with hands. Press dough out on a cutting board to about 1/4 inch thickness and form two equal-‐size circles. Cut them like a pizza to the size you want (I got 6 out of each circle). Put the scones on a parchment-‐lined baking sheet. Sprinkle with a little more pumpkin pie spice or cinnamon (optional). Put baking sheet inside a larger baking sheet to prevent the bottoms from cooking too fast. Bake in the oven for 15-‐18 minutes or until they pass the toothpick test. Remove from oven and set on a cooling rack. Enjoy.
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caveman crunch prep time: 10 minutes | cook time: 25 minutes | servings: 10
Ingredients 1/2 cup raw sunflower seeds 1/2 cup raw pumpkin seeds 1 cup almond meal 1 cup shredded unsweetened coconut 2 cups almonds, chopped or slivered 2 tbsp unsweetened cacao powder cinnamon to taste 1/2 cup grape seed oil (or any oil of choice, you can try coconut) 1/2 cup 100% raw organic honey 1 tsp vanilla
Process Preheat oven to 325°F. In a large mixing bowl, combine sunflower seeds, pumpkin seeds, almond meal, shredded coconut, almonds, cacao powder, and cinnamon and mix well. In a separate bowl, combine oil, honey and vanilla. If needed, microwave on high for 20-‐30 seconds to help it mix better. Pour wet ingredients over the dry seed and nut mixture, and mix well with a fork to coat. Place on a foil-‐lined baking sheet and spread thin and evenly. Bake in the oven for 25 minutes. Remove from the oven and stir around to ensure nothing burns; you can put it back in the bowl and then re-‐spread it on the baking sheet, if needed. Place back in the oven for 5 minutes. Remove and let cool to improve the taste and let it develop its crunchiness as it cools. Serve in a bowl with some almond milk or coconut milk and enjoy.
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pumpkin spice latte prep time: 10 minutes | cook time: 18 minutes | servings: 12
Ingredients 1 cup coconut milk (or almond milk) 1 1/2 tbsp pureed pumpkin 2-‐3 tbsp raw organic honey (optional) 2 tbsp organic vanilla extract 1/4 tsp ground cinnamon pinch of nutmeg or allspice 1/2 cup strong coffee or espresso coconut whipped cream (optional) pinch of cocoa powder (optional)
Process Brew coffee or espresso, anyway you like. In a sauce pan over medium heat, add coconut milk, pureed pumpkin, and raw organic honey. Cook until coconut milk is bubbling and steaming. Remove from heat and stir in vanilla, cinnamon, and nutmeg. Pour into an empty coffee cup, filling about half way. Pour strong coffee or espresso over it. Top with coconut whipped cream and sprinkle with some cocoa powder, if desired. Serve with homemade Holiday Lara Bars (page 99) for a cold-‐ season treat.
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holiday lara bars prep time: 5 minutes | cook time: 0 minutes | servings: 8
Ingredients 1 1/2 cups packed dates (240g) 6 tbsp raw almonds (80g) 1/2 tsp organic vanilla extract 1/2 tsp ginger 1/2 tsp cinnamon 1/4 tsp nutmeg pinch of cloves pinch of sea salt 1 tbsp coconut oil
Process Place your dates and almonds in a food processor or really strong blender. I have a Ninja 1100 and it makes short work of this one. Pulse until your dates and almonds are small chunks and transfer to a mixing bowl. Add in all remaining ingredients. Using your hands mix well to ensure an even coating of everything. Using parchment paper, flatten out your mixture to the size of bars you want or you can use individual ziploc bags and form them inside the bag. Place in refrigerator and let cool, then enjoy. I keep mine refrigerated or frozen until I want to eat them. Good luck having them last more than a day.
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chocolate caveman crunch bars prep time: 10 minutes | cook time: 20-25 minutes | servings: 12
Ingredients 3/4 cup roasted almonds 3/4 cup raw macadamia nuts 1/2 cup melted coconut oil 1/4 cup raw organic honey 1/4 cup raw pepitas 1/4 cup raw sunflower seeds 1/4 cup shredded unsweetened coconut 1/2 cup cranberries 1/2 cup dark chocolate chips 2 eggs 2 tbsp cinnamon
Process Preheat oven to 400°F. Pulse almonds and macadamia nuts in a food processor until you have tiny chunks (you don’t want the consistency of flour, keep it rough). Transfer the mixture to mixing bowl. Heat coconut oil and honey in the microwave to help it blend well. Pour into the bowl with the nuts, and add all remaining ingredients. Mix well by hand to ensure an even distribution of ingredients. The chocolate chips should melt, making it a chocolaty-‐looking batter. Grease a 9×9 or a 9×13 baking dish with coconut oil; spread nut mixture in the dish. Bake in preheated oven for 20-‐25 minutes or until the center of the bars passes the toothpick test. Remove from the oven and let cool on the counter in the pan. Once you can handle the pan without oven mitts, refrigerate and let it cool completely. Remove from the fridge and then slice into bars. Individually wrap in plastic wrap and leave at room temperature or store in the refrigerator. Take them everywhere as snacks!
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zucchini breakfast casserole prep time: 10 minutes | cook time: 30 minutes | servings: 6-8
Ingredients 2 cups cooked meat, diced (leftovers work well for this) 1 zucchini, peeled using julienne peeler 1 red onion, diced 4 cloves of garlic, minced 8 eggs 2 tbsp basil Salt and pepper to taste 4-‐6 pieces of nitrate-‐free bacon
Process Preheat oven to 350°F. Sauté onions and garlic until onions start to caramelize; turn off the heat. In a mixing bowl, combine eggs, cooked meat, shredded zucchini, basil, salt, and pepper; mix well. Add in sautéed onions and garlic and stir till well combined. Grease 9×13 inch baking dish using oil of choice (I used olive oil). Pour mixture into the baking dish and place in the preheated oven. Cook for 30 minutes or until cooked through and it passes the toothpick test. Brown for 3 minutes under the broiler on high, if desired. Once the casserole is in the oven, start bacon on the stove top and cook to your preference. Cut casserole and serve each with a slice of bacon on top.
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cluck-moo breakfast sausage prep time: 10 minutes | cook time: 10 minutes | servings: 10-12
Ingredients 1 lb ground chicken 1 lb grass-‐fed ground beef 1/4 cup almond flour 6-‐ounces tomato paste 2 tbsp Homemade Italian Seasoning Blend (page 154) 1 tbsp salt 1 tbsp black pepper 1 tbsp garlic powder 1 tbsp onion powder 1 egg
Process Combine all the ingredients in a mixing bowl. Using your hands, mix well ensuring an even distribution of ingredients. Preheat a large sauté pan or skillet over medium heat. Form your meat into patties and cook accordingly in your skillet. Serve with some scrambled eggs or Paleo pancakes. Enjoy.
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purslane scramble prep time: 10 minutes | cook time: 10 minutes | servings: 2
Ingredients 4 eggs from your local farmer, scrambled 1 white onion, sliced 1 bell pepper, color of choice, chopped 1 cup chopped purslane 1 tomato, chopped salt and pepper to taste coconut oil for the pan 1 lemon (optional)
Process Heat sauté pan on the stove over medium heat. Sauté onions until slightly translucent. Add bell peppers and sauté until they are slightly soft. Add purslane and chopped tomatoes, and stir well. After about 3 minutes, add in eggs and continue to stir well to get scramble. Continue cooking until eggs are cooked through Remove from pan and plate. Drizzle fresh lemon juice over the top if you so choose.
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caveman crunch bars prep time: 10 minutes | cook time: 20-25 minutes | servings: 12
Ingredients 3/4 cup raw almonds 3/4 cup raw macadamia nuts 1/4 cup raw pepitas 1/4 cup raw sunflower seeds 1/4 cup shredded unsweetened coconut 1/2 cup cranberries 1/2 cup melted coconut oil 1/4 cup raw organic honey 2 eggs 2 tbsp cinnamon
Process Preheat oven to 400°F. Pulse roasted almonds and macadamia nuts in a food processor until you have tiny chunks (not too fine; keep it rough). Transfer the mixture to mixing bowl. Heat coconut oil and honey in the microwave to help it blend well. Add heated liquid and all remaining ingredients to the bowl with nuts. Mix well by hand to ensure an even distribution of ingredients. Grease a 9×9 or a 9×13 baking dish with coconut oil; spread nut mixture in the dish. Bake in preheated oven for 20-‐25 minutes or until the center of bars passes the toothpick test. Remove from the oven and let cool on the counter in the pan. Once you can handle the pan without oven mitts, refrigerate to let it cool completely. Remove from the fridge and then slice into bars. Individually wrap in plastic wrap and leave at room temperature or store in the refrigerator.
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cranberry orange scone prep time: 10 minutes | cook time: 10 minutes | servings: 12
Ingredients 2 cups almond flour 1 tsp sea salt 1 tsp baking soda 1/2 cup dried cranberries 1/4 cup unsweetened shredded coconut 1 egg 2 tbsp raw organic honey Zest of 1 orange or to taste
Process Preheat oven to 375°F. In a large mixing bowl, combine almond flour, sea salt, baking soda, cranberries, and shredded coconut. In a smaller mixing bowl, mix the egg and the honey until well blended. Add wet ingredients to the dry and mix well. Knead the dough with hands if necessary to ensure an even distribution of ingredients. Add in the orange zest and continue to knead to mix well. Form dough into two circles approximately 1/4 inch thick to look like mini pizzas; they should be about 6 inches across (or you can make fun designs like I did with the kettle bell. Get creative and share!). Cut each circle like a pizza into 6 or 8 slices depending on the size you want the scones. Transfer to a parchment-‐lined baking sheet. Bake for 10 minutes or until golden brown and cooked through. Transfer to a cooling rack and enjoy.
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mixed berry fruit cake bars prep time: 10 minutes | cook time: 30 minutes | servings: 16
Ingredients 1/2 cup almonds 1/2 cup macadamia nuts 2 tbsp coconut oil, melted 3 eggs Juice of 1 lemon 1/2 cup coconut flour 16 ounces of frozen fruit (I use a mixture of blueberries, raspberries, and strawberries) Shredded unsweetened coconut flakes to garnish
Process Preheat oven to 350°F. Blend almonds and macadamia nuts in a food processor to very small chunks. Mix nuts with coconut oil, eggs, lemon in a mixing bowl. Slowly fold in coconut flour and mix well, set aside. In a small sauce pan over medium heat, add all frozen fruit and continue to sauté until all fruit is falling apart and you have a nice reduction. Using a potato masher, crush all the fruit in the pan and let it cool. Combine fruit reduction with the dough mixture and mix well. Spread in an oiled 8×11 inch Pyrex dish. Bake for 30 minutes, until the top of cake is cooked but not burnt. Remove from the oven and sprinkle the top with coconut flakes to your liking. Bake 5-‐7 more minutes or until coconut has started to brown. Remove from the oven and let cool (I placed mine in the refrigerator for an hour). Cut into bars and enjoy.
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apple banana cookies prep time: 10 minutes | cook time: 18 minutes | servings: 26
Ingredients 1 cup raw almonds 1 cup macadamia nuts 1 cup chopped red apples, skin on 1 banana 1 cup shredded unsweetened coconut 2 tbsp cinnamon 2 tsp vanilla 2 tsp coconut oil, melted 3 eggs
Process Preheat your oven to 350°F. Place almonds and macadamia nuts in your food processor and pulse until they are mixed together and in small chunks. Place them in a mixing bowl. Next, add apples and banana to your food processor and mix well. Transfer the mixture to the bowl with the nuts. Add in coconut, cinnamon, vanilla, coconut oil, and eggs and mix well using a hand mixer, or if you’re feeling strong use some of that old fashion elbow grease. Using a cookie scoop, form your cookie balls and place on a parchment paper lined cookie sheet. Once your sheet is full, flatten your balls into cookie shapes. Bake for 15-‐20 minutes or until the bottom of your cookies are nice and lightly brown.
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simple sweet scramble prep time: 10 minutes | cook time: 20 minutes | servings: 2
Ingredients 4 eggs 1 sweet potato, cubed or diced 1 jalapeno, diced 1 red onion, thinly sliced salt and pepper to taste coconut oil
Process Heat coconut oil in a sauté pan on the stove over medium heat. Add sweet potatoes and onions. For caramelization, keep the heat low and cover so the steam helps the process along. Stir every couple of minutes so nothing burns or sticks to the pan. Once onions are nicely caramelized and the sweet potatoes are soft, add jalapenos. Cook for about 5 more minutes. Scramble eggs in a bowl and either add to the sautéed ingredients to make a scramble or cook eggs in a separate pan to make an egg bed. Once eggs are done, plate and top with the sweet potato sauté or if you scrambled it all just plate. Season with salt and pepper to taste and enjoy.
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pumpkin pancakes prep time: 10 minutes | cook time: 10 minutes | servings: 5
Ingredients 6 eggs 6 tbsp coconut milk 3 tsp agave nectar 1/2 tsp sea salt 8 tbsp coconut flour 4 tbsp pumpkin puree 1 tsp cinnamon 1 tsp nutmeg 1 tsp allspice coconut oil to grease pan
Process Combine all the above ingredients except the coconut oil in a medium mixing bowl. Beat by hand with a whisk or with a blender until there are no lumps. Add coconut oil and preheat a griddle to about 350°F or a pan on the burner to medium heat (no different than you would cook a regular pancake). Spoon the batter onto the griddle. They won’t bubble on the top like traditional pancakes, but should take about 4-‐5 minutes per side (you can do the spatula test and see how well it slides under). Once they are complete, plate and serve as is or with 100% pure maple syrup.
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tomato frittatas prep time: 10 minutes | cook time: 45-50 minutes | servings: 4
Ingredients 4 ripe tomatoes 4 pieces of bacon, cooked and diced 4 eggs 1 tbsp ghee salt and pepper to taste fresh arugula to garnish
Process Preheat the oven to 425°F. Cut the tops of the tomatoes off. Using a paring knife, spoon or fork, clean out the entire inside of the tomato — you want to pretty much have a tomato ramekin. Evenly divide the diced bacon throughout the insides of the tomatoes. Scramble 4 eggs in a bowl, or scramble them separately and place one in each tomato. Divide the 1 tbsp of ghee evenly on top of the four tomatoes with the uncooked egg in it. Sprinkle salt and pepper over the tomatoes to taste. Place the tomatoes in a Pyrex baking dish, and bake for 40-‐50 minutes or until eggs are fully cooked through. Place on a plate, garnish with some arugula and enjoy.
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tropical scramble prep time: 5 minutes | cook time: 5 minutes | servings: 1
Ingredients 3 eggs 1 tbsp coconut milk coconut oil to cook peppers of choice, I use: 1/2 red pepper 1/2 yellow pepper 1/2 green
Process Place all 3 of eggs and coconut milk in the blender. This is important because it will give eggs an airy consistency and taste you can’t replicate by hand. Turn the blender on low and let it blend for about 60 seconds; it will become frothy and really light. Heat coconut oil in a pan on medium heat; cook diced peppers until they are soft. Add in eggs and scramble with peppers. Cook until done and plate. Serve with Strawberry Salsa (page 147).
111
sweet potato scramble prep time: 5 minutes | cook time: 10 minutes | servings: 2-3
Ingredients 6 eggs scrambled 1/2 sweet potato, shredded like hash browns 1 tsp cinnamon 1/2 red onion diced
Process Heat a skillet over a medium heat with either coconut oil or olive oil coating the pan. Shred the sweet potatoes in a food processor or by hand. Once your skillet it warm, sauté the sweet potatoes until they are done to your liking. sprinkle the cinnamon on top and mix well. Place on plate and set aside. Using the same pan, add a little more oil and sauté the onions until well cooked. If you haven’t already, whisk your eggs together nicely in a bowl and then add to your onions in the pan. Sauté until all of your eggs are scrambled through. Plate on top of your sweet potatoes and serve.
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coconut griddle cakes prep time: 5 minutes | cook time: 5 minutes | servings: 1
Ingredients 1 cup finely ground shredded unsweetened coconut 1 egg 1/2 tsp honey (optional) coconut oil
Process Mix the egg, honey, and coconut in a bowl until you get a nice batter; if the batter is a little dry just add another egg and mix well. Using a frying pan, heat a small amount of coconut oil over medium heat and cook griddle cakes like you would a regular pancake (the smaller you make them, the easier they are to flip). Serve with fresh-‐made syrup or eat just like it is. Note: These griddle cakes are really dry by themselves if you over-‐cook them, so feel free to spice them up however you see fit. I melted down frozen strawberries and blended them into strawberry syrup. Some other options for remaining Paleo would be 100% pure maple syrup, ghee, or a melted 100% organic raw honey.
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pizza muffins prep time: 10 minutes | cook time: 15 minutes | servings: 7
Ingredients 3 large eggs 2 tsp coconut oil 1 tbsp ghee 2 tbsp coconut milk 1/4 tsp salt 1/4 tsp vanilla extract 1/3 cup almond flour 1/8 tsp oregano 1/8 tsp basil 1/8 tsp garlic powder 1/4 tsp baking powder 1/4 cup pepperoni 1/4 cup sun-‐dried tomatoes 2 tbsp yellow onion, diced
Process Preheat your oven to 400°F. Mix together eggs, coconut oil, ghee, coconut milk, salt, and vanilla. In a separate bowl, mix together flour, oregano, basil, garlic powder, and baking powder. Add your flour mixture to your egg mixture and mix until there are no lumps left. Fold in pepperoni, sun-‐dried tomatoes, and diced onions. Evenly distribute into 7 lined cupcake pan and bake for 15 minutes.
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sides: veggies salads chips soups fritters
lemon cucumber noodles with cumin prep time: 5 minutes | cook time: 0 minutes | servings: 2
Ingredients 1 whole cucumber 1 whole lemon, zested and juiced 1 tbsp sea salt 1 tsp cumin
Process To make the cucumber into noodles, use either a Spiral Slicer or Julienne Peeler. Alternatively, you can just make this recipe with diced cucumber. Once your cucumber is prepared how you like it, place it in a bowl and toss with the lemon juice, sea salt, and cumin. Transfer to a bowl and garnish with lemon zest.
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grilled spiced peaches prep time: 10 minutes | cook time: 15 minutes | servings: 4
Ingredients 3 white peaches, pitted and quartered 1 tbsp coconut oil, melted 2 tsp raw organic honey, melted 1/2 tsp cinnamon 1/8 tsp nutmeg pinch of chili powder
Process Preheat your grill on high heat. Combine coconut oil, honey, cinnamon, nutmeg, and chili powder and mix well. Place your peaches in a mixing bowl and pour the sauce over them, ensuring an even coating. Once your grill is warm, place peaches on the grill grates carefully, ensuring they don’t fall through. Grill for 5 minutes on each side or until nicely charred. Be sure to grill all 3 sides of your peach quarters, and babysit your grill the whole time. Once done, let cool, serve and enjoy. These go amazing with any of my ice cream (page 203) recipes.
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blueberry brussels sprouts prep time: 15 minutes | cook time: 30 minutes | servings: 4
Ingredients 1 lb Brussels sprouts, sliced thin 4 tbsp grass-‐fed butter 1 small red onion, diced salt and pepper to taste 1 cup fresh blueberries 1 tsp fresh thyme, minced juice of 1 lime
Process Preheat your sauté pan over medium heat. Melt 1 tbsp of grass-‐fed butter (or an oil of your choice) in the pan. Sauté onions until slightly browned. Once the onions are done to your liking, add all of your Brussels sprouts, blueberries, the remaining grass-‐fed butter, and season with salt and pepper to taste. Continue cooking for about 20 minutes, stirring often or until the Brussels sprouts are done to your liking. Once they are done, sprinkle with thyme and drizzle lime juice all over. Plate and enjoy.
118
grilled broccoli with almond dressing prep time: 5 minutes | cook time: 20 minutes | servings: 2
Ingredients 1 head broccoli cut into florets 2 tbsp sesame oil for broccoli salt and pepper to taste
Dressing 1 tbsp red wine vinegar 2 tbsp tahini 3 tbsp almond butter 1 tbsp raw organic honey 1 tbsp sesame oil 2 tbsp coconut aminos 1/2 tsp red pepper flakes
Process Combine the broccoli florets, 2 tablespoons sesame oil, salt and pepper in a mixing bowl and coat evenly. Move the broccoli into an aluminum foil packet and fold shut for cooking on the grill. Grill the broccoli to your liking on a medium heat, approximately 20 minutes for my liking. While your broccoli is cooking, combine all the dressing ingredients in a mixing bowl. Using a whisk, mix well until you have a thick dressing consistency. Once your broccoli is done, plate and place your dressing on top of your broccoli and enjoy. Serve with this amazing steak.
119
sweet potato pasta prep time: 10 minutes | cook time: 5-10 minutes | servings: 2
Ingredients 2 medium sweet potatoes or yams, long in shape 2 tbsp grass-‐fed butter, salted 1-‐2 tbsp sage 1 tbsp cinnamon sea salt to taste
Process Wash sweet potatoes under cold water and then peel. Carefully, using your Mandolin, slice your sweet potato lengthwise into thin strips. Use a knife and cut strips to about 1/4 inch thickness and set aside. Melt butter in a large pan over medium heat. Add in all of your sweet potato noodles. Continually stir and cook until the sweet potatoes are cooked through to your liking, about 5 minutes. Sprinkle with your sage and cinnamon and mix well. Transfer to a plate and enjoy.
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lemon brussels sprouts prep time: 10 minutes | cook time: 15 minutes | servings: 2
Ingredients 1 lb Brussels sprouts, cleaned and sliced (or use a mandolin) 2 small lemons 1 red onion, diced 2 tbsp of fresh thyme, diced salt and pepper to taste bacon grease or coconut oil for your pan
Process Preheat a large sauté pan over medium heat and start by sautéing your red onions in the cooking oil of your choice. I prefer bacon fat. While they are sautéing, zest both of your lemons, dice the lemon zest and set aside. Once your onions are translucent, add all of your sliced Brussels sprouts to the pan as well as the lemon juice. Mix well continuing to stir while your Brussels sprouts cook. Sauté for about 5-‐10 minutes depending on how you like the texture in your sprouts; I like eating mine raw, so I keep them a little on the under cooked side. Once they are too your liking, stir in the thyme, salt, and pepper and mix well. Remove from the pan and plate, sprinkle with lemon zest and enjoy. I have also made this recipe with bacon, apples, and rosemary — feel free to experiment; they are all delicious.
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roasted delicata squash prep time: 10 minutes | cook time: 30 minutes | servings: 3-4
Ingredients 3-‐4 small Delicata squashes 3-‐4 tbsp grass-‐fed butter or coconut oil cinnamon, nutmeg, and salt to taste
Process Preheat oven to 400°F. Cut Delicata squashes in half-‐length wise and scrape out the seeds. Reserve the seeds for Roasted Delicata Squash Seeds (page 123). Cut squash however you see fit (I cut mine in little triangles so they’re like tiny bowls to hold yummy grass-‐ fed butter). Arrange squash on a cookie sheet, skin side down. Cut chunks of grass-‐fed butter and place on each piece of squash, or use coconut oil. Sprinkle all the squash with the seasonings to taste (I personally go heavy with the cinnamon, and just a pinch of nutmeg and salt). Place in preheated oven and roast for approximately 30 minutes (I like the bottoms of mine to slightly turn black so I take them out once that happens). Note: These go amazing with dark chocolate; maybe some Coconut Milk Ice Cream (page 204).
122
roasted delicata squash seeds prep time: 5 minutes | cook time: 15-20 minutes | servings: 2
Ingredients seeds of Delicata squash, washed and dried 1 tbsp coconut oil, melted 1 tsp cinnamon pinch of sea salt
Process Preheat your oven to 275°F. Ensure you have washed and patted your seeds dry with a paper towel, then add them to a bowl. Add the coconut oil and cinnamon, and mix well to ensure an even coating. Line a baking sheet with parchment paper and then spread your seeds out over the baking sheet. Sprinkle with sea salt, and bake in your preheated oven for 15 minutes or until golden brown.
123
cauliflower rice prep time: 5 minutes | cook time: 5 minutes | servings: 6-8
Ingredients 1 head of cauliflower, cut into florets salt, pepper and garlic to taste
Process Place all of your Cauliflower florets into your food processor and blend down until you get the texture and consistency of rice. Transfer to a microwaveable safe dish and cover (do not add water). Microwave on high for 5 minutes, remove from microwave, add salt, pepper, and garlic to taste and serve. Enjoy.
124
oven-roasted beet chips prep time: 10 minutes | cook time: 30-40 minutes | servings: 4
Ingredients 2 medium beets 1 tsp extra virgin olive Oil or coconut oil
Process Preheat your oven to 350°F. Peel beets and slice 1/16th of an inch thick using a Mandolin. In a mixing bowl, toss your beets with either olive oil or coconut oil. I have used both and loved them both ways. This step is where it pays to have 4 rimmed baking sheets; if you don’t you will just have to do 2 batches. Line two baking sheets with parchment paper, and arrange your beets in a single layer. Stack a baking sheet on top of your beets holding them flat. Bake them for about 20 minutes or until the edges of your beets start to dry out. Remove the top baking sheet that was holding your beets down and rotate your baking sheets. Bake for an additional 10-‐20 minutes ensuring you remove the beets as they become lighter in color. Transfer to a wire rack and let the chips cool. They will become crispy when cold. Serve with the side of your choice, or my highly recommended and loved Mango Guacamole.
125
bbq bacon asparagus prep time: 10 minutes | cook time: 20 minutes | servings: 4
Ingredients 1 lb fresh asparagus spears, trimmed 8-‐10 slices of nitrate-‐free bacon 1/2 tsp salt 1/2 tsp black pepper 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp paprika
Process Preheat your oven to 400°F. Slice your pieces of bacon in half crosswise. Combine salt, pepper, garlic powder, onion powder, and paprika in a dish and mix well. Wrap each asparagus spear with a half strip of bacon leaving the end and tip exposed. Lay your spears out on an aluminum foil lined baking sheet, shiny side down. Sprinkle your spice mixture over all the asparagus, and bake in the oven for 20-‐25 minutes, or until the bacon is done. Remove from oven and serve.
126
sweet butternut mash prep time: 10 minutes | cook time: 15 minutes | servings: 6
Ingredients 1 whole butternut squash 2 tbsp 100% raw organic honey 1 tbsp ghee 1 tsp ground cinnamon coconut oil for basting squash
Process Preheat oven to 425°F. Cut the butternut squash in half and scrape out all the seeds. Place cut side up in a baking dish. Using a basting brush, brush coconut oil on all the flesh of the squash. Cover with aluminum foil. Bake in the oven for 40-‐60 minutes, depending on the size of the squash. It’s done when a fork sinks right into the meat with no effort. Use a spoon to scrape out all the squash and place in a large mixing bowl. Add honey, ghee, and cinnamon and mash like you would for mashed potatoes. Mix well and serve with your Caveman Sirloin Steak (page 32).
127
fresh cucumber salsa prep time: 5 minutes | cook time: 5 minutes | servings: 3
Ingredients 1 cucumber, chopped into 1/2 inch cubes 1/2 red bell pepper, finely diced 1-‐2 tbsp fresh cilantro, finely chopped 1 clove of garlic, minced juice of 1 lime 1 tbsp extra virgin olive oil salt and pepper to taste
Process Toss all of your ingredients in a bowl. Serve chilled aside your grilled beef franks or any delicious summer dish.
128
grilled cauliflower prep time: 5 minutes | cook time: 20 minutes | servings: 2
Ingredients 1 head of cauliflower, cut into florets 3 tbsp extra virgin olive oil 1 tbsp garlic powder salt and pepper to taste
Process Preheat your grill on high heat. Combine all ingredients in a bowl and mix well to coat. Make an aluminum foil packet and seal all of the cauliflower in it. Place the packet on the hot grill, close lid, and leave to cook for about 20 minutes. Open the foil every so often to check when it is done to your liking. Once complete remove and serve.
129
mango couscous prep time: 10 minutes | cook time: 15 minutes | servings: 2-4
Ingredients 1/2 head of cauliflower 1/2 cup unsweetened shredded coconut 1/2 cup chopped almonds, consistency of choice (you can substitute any nuts that you want) 1 whole mango, peeled and diced 1 tbsp coconut oil pinch of sea salt
Process Melt coconut oil in a frying pan over medium heat. Pulse all of the cauliflower in a food processor until it is like rice or until it resembles Couscous. Transfer the cauliflower to a separate bowl. Chop almonds up in a food processor, and then add to the cauliflower. Place diced mango in the food processor and pulse until it is broken down to small chunks — don’t pulse too much or you will end up with mango salsa (which I am sure would work just fine; I just prefer little bites). Add the cauliflower, almonds, and coconut to the sauté pan and turn the heat up to medium-‐high. Cook for about 5 minutes, stirring often and then add the mango. Continue to cook until done to your liking. Serve with delicious Lemon Dijon Grilled Chicken (page 73) and enjoy.
130
sweet potato apple hash prep time: 10 minutes | cook time: 15 minutes | servings: 6
Ingredients 2 cups peeled and diced sweet potato 1/2 red onion diced 1 granny smith apple peeled and diced 1 tbsp cinnamon
Process Preheat a skillet over medium-‐high heat. Add the cooking oil of your choice, such as olive oil or coconut oil. Add apples and onions and sauté until the onions start to caramelize and turn brown. Add sweet potatoes and sauté for 2-‐3 minutes. Pour a bit of water in the skillet mixing well and ensuring nothing is stuck to the bottom of the pan. Cover the entire pan and let the water steam the potatoes. If you dice your potatoes really small, it’ll just take one session of steaming all of the water off for them to be done. If after all water has evaporated the potatoes still aren’t done, just add more water and repeat. Once cooked to your preferred firmness, turn off the heat and add the cinnamon and mix well. Serve with Honey Mustard Burgers (page 30).
131
sweet potato mash prep time: 10 minutes | cook time: 15 minutes | servings: 3
Ingredients 4 sweet potatoes, peeled and cubed 2 tbsp grass-‐fed butter (optional) 1 cup toasted pecans, crushed 1/4 cup coconut milk 2 tbsp cinnamon dash of ground cloves
Process Boil sweet potatoes in a pot of water until fork-‐tender. Drain from water and add the sweet potatoes to a mixing bowl or stand mixer. Add your grass-‐fed butter and bury it in the potatoes to let it start melting. Add all the remaining ingredients. Mix well with a hand mixer or hand mash them. Alternatively, you can go to town with your stand mixer to let it do all the work. Once everything is mixed, serve.
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sweet potato orange soup prep time: 10 minutes | cook time: 30 minutes | servings: 4
Ingredients 2 large sweet potatoes, about 1 lb apiece 2 tbsp bacon fat, melted 2 carrots, peeled and sliced thin 1 celery stalk, sliced thin 2 sprigs of fresh thyme sea salt to taste 2 cups of chicken stock 1 orange, zested and juiced, should get you 1/2 cup fresh juice coconut milk (optional in soup, used to garnish)
Process Preheat oven to 425°F. Poke holes in the sweet potatoes with a fork and place on aluminum foil in the oven. Bake approximately 45-‐60 minutes or until cooked through and fork-‐tender. Preheat a 3-‐quart sauce pan over medium heat and add bacon fat. Add carrots, celery, thyme, and sea salt to the pan and cover. Reduce heat to low and let the veggies steam in the bacon fat until they’re soft. When the sweet potatoes are done, scrape all of the flesh out of the potato skin. Discard skin. Add potato to the pan along with chicken stock and orange zest. Cover and simmer for 15-‐20 minutes keeping heat on low. Stir in orange juice. Remove from the heat and blend everything with a blender or immersion blender to make soup happen. For creamy soup, add between 1/2 – 1 cup full-‐fat coconut milk and mix well. Transfer soup to a serving bowl, sprinkle with some fresh thyme leaves and top with some coconut milk. Enjoy.
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bbq baked kale chips prep time: 10 minutes | cook time: 15 minutes | servings: 4
Ingredients 3 large handfuls of kale 2 tbsp extra virgin olive oil 1 tsp sea salt 1/4 tsp smoked paprika 1/4 tsp granulated garlic
Process Preheat your oven to 350°F. Remove kale leaves from the stalks and wash well. Dry leaves. They need to be bone dry to get the best results. If you have a salad spinner, now is the time to use it. Otherwise, use lots of paper towels to ensure leaves are dry. Place kale in a mixing bowl and coat with extra virgin olive oil. Sprinkle 1/2 teaspoon of the sea salt over kale. Line a baking sheet with aluminum foil and place kale on the sheet. Place in the oven and bake for 12-‐15 minutes, or until the chips are crispy. If you let them cook too long they won’t taste good, so don’t burn them. Check often after the 10 minute mark. Combine the paprika, garlic, and remaining sea salt in a small bowl. At the 10 minutes mark, remove kale from the oven and sprinkle with spice mixture. Place back in the oven and continue cooking until done. Enjoy.
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sundried tomato broccoli soup prep time: 10 minutes | cook time: 20 minutes | servings: 6
Ingredients 10-‐16 ounces of chopped frozen broccoli thawed 6 ounces of sun-‐dried tomatoes, chopped 1 large onion, chopped 3 cloves of garlic, peeled and chopped 3 cups of chicken broth Salt and pepper to taste
Process Heat oil of choice in a large saucepan. Sauté the onions and garlic over medium heat until tender, about 8-‐10 minutes. Stir continually so you don’t burn the garlic. Add in broccoli, sundried tomatoes, and chicken broth; bring to a boil. Reduce heat, cover, and simmer for 15 minutes or until the vegetables are nice and tender. Blend in an immersion blender or regular blender until you get soup. Return to the sauce pan on a low heat and season with salt and pepper; serve warm.
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roasted kabocha squash prep time: 10 minutes | cook time: 15 minutes | servings: 3-4
Ingredients 1 Kabocha Squash 2-‐3 tbsp of oil (either coconut, olive or macadamia nut) sea salt black pepper cinnamon (optional)
Process Preheat oven to 400°F. Wash the squash under cold water and pat dry. Cut the top and bottom off of your squash. Cut your squash in half and remove the seeds, then slice it into equal size wedges and place in a mixing bowl. Toss with the oil of your choice with the salt and pepper. Place in a single layer on your baking sheet. Bake for 30 minutes flipping halfway through. Remove from the oven, let cool, and sprinkle with cinnamon. Enjoy.
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garlic grilled veggies prep time: 10 minutes | cook time: 20 minutes | servings: 4
Ingredients 1 head of cauliflower, cut into florets 1 tomato, diced 1 onion, sliced 4 cloves of garlic, minced 2 tbsp extra virgin olive oil salt and pepper to taste
Process Preheat your grill. Place all of your ingredients in a mixing bowl and toss until you have an even coating of all the ingredients. Make an aluminum foil packet and place all of your vegetables in it and seal it shut. Place on your hot grill and leave it on there for at least 20 minutes so the vegetables will steam while you cook anything else you like. Remove and serve. Enjoy.
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strawberry apple sauce prep time: 5 minutes | cook time: 20 minutes | servings: 3-4
Ingredients 3 apples of choice, cored and sliced 1/2 cup of strawberries, sliced 1/2 cup of water juice of 1/2 lemon 1 tsp cinnamon
Process Place all ingredients in a sauce pan over medium heat. Let it simmer for 15-‐20 minutes or until apples are fork tender and most of the liquid has been absorbed. Let cool and transfer to a blender. Blend on a medium speed until the consistency of choice is reached. Serve warm or transfer to a storage container; store in the refrigerator for up to 5 days.
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lime cilantro coleslaw prep time: 5 minutes | cook time: 5 minutes | servings: 2
Ingredients 1 package of carrot/cabbage coleslaw 1/2 of red onion, sliced 1/2 cup of cilantro, chopped 1/3 cup fresh squeezed lime juice 4 jalapenos, thinly sliced (optional) 3 tbsp extra virgin olive oil 3/4 tsp salt 1/4 tsp black pepper
Process Combine all ingredients in a large mixing bowl and mix well to coat. Enjoy.
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lemon pepper broccoli prep time: 5 minutes | cook time: 15 minutes | servings: 4
Ingredients 2 heads of broccoli, trimmed into florets 1 cup chicken stock lemon pepper seasoning salt and pepper to taste
Process Place broccoli florets in a steamer basket. Instead of water, use chicken stock to steam the broccoli. Season broccoli with the lemon pepper seasoning, salt, and pepper to taste. Place on the burner and steam away. After 10-‐12 minutes it should be perfect, with a little crunch.
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almond zucchini sauté prep time: 10 minutes | cook time: 5-8 minutes | servings: 1-2
Ingredients 1 zucchini, whole 2 tbsp almond butter 1 tsp coconut aminos 1 tsp lime juice water to thin roasted red pepper flakes to taste salt and pepper to taste coconut oil for the pan
Process Preheat a wok or sauté pan over medium heat on the stovetop. Using a potato peeler or julienne peeler, hold zucchini upright and make long strips pulling the peeler towards the counter. Rotate the zucchini with every strip so you can use as much of the zucchini as possible. You should be able to get down to where the zucchini is about 1/2 inch thick; you can slice this part by hand or save for a salad. In a small mixing bowl, combine almond butter, coconut aminos, and lime juice. Mix well. Since this sauce is kind of pasty, you will need to add water in small amounts, no more than 1 teaspoon to slightly thin it out. Once it’s nice and mixed, add in as much red pepper as your heart desires. Sauté zucchini in a pan with some coconut oil, stirring often to avoid burning. After about 3-‐4 minutes, add the almond butter sauce and stir well. Continue sautéing for about 2 minutes or until everything is well coated. If you like zucchini a little crispier, you can leave it in longer. Remove the pan from the heat, plate this amazingness, season with salt and pepper if you so choose and enjoy.
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spicy avocado hummus prep time: 5 minutes | cook time: 5 minutes | servings: 10-12
Ingredients 2 ripe avocados, cut in half, pitted, peeled juice of 1/2 lemon 3 cloves of garlic, crushed 1.5 tbsp tahini 1.5 tbsp extra virgin olive oil 1/4 tsp ground cumin 1/4 tsp cayenne salt and pepper to taste
Process Place all the ingredients in the food processor and turn it on low for at least 60 seconds and let all the magic happen. Check when you’re done that you have no large chunks of avocado hiding in the middle. Serve and enjoy.
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grilled honey pineapple prep time: 15 minutes | cook time: 12-15 minutes | servings: 2
Ingredients fresh pineapple, peeled and sliced 1/2 inch thick 1 tbsp lime juice 1 tbsp lemon juice 2 tbsp honey 1/2 tsp cinnamon
Process Preheat grill to high. Mix lime juice, lemon juice, honey and cinnamon. Using a brush, liberally apply the marinade to both sides of the sliced pineapple. Grill pineapples for 4-‐5 minutes per side or until you get nice grill marks and the pineapple has softened a bit. Remove from the grill, plate and serve with Herb Crusted Ribeye (page 29).
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condiments sauces butters dressings rubs blends
pumpkin pie espresso hazelnut butter prep time: 5 minutes | cook time: 25 minutes | servings: 2-4
Ingredients 1 cup roasted, shelled filberts 2 tbsp coconut oil, melted 1 tbsp maple syrup 1 tsp pumpkin pie spice 1 tsp ground espresso or coffee 1/8 tsp vanilla
Process Preheat your oven to 275°F. Place all your filberts on a cookie sheet and roast in your oven for about 20 minutes, stirring every 5 minutes. Once they are done, remove them from the oven and allow them cool. Using your hands, peel off all the filaments and set the filberts aside. Add your filberts to your food processor (Blendtec, Vitamix, etc.), and proceed to make your nut butter. Add coconut oil, maple syrup, pumpkin pie spice, ground espresso powder, and vanilla. Mix well and voila! Enjoy.
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cocoa espresso almond butter prep time: 5 minutes | cook time: 20 minutes | servings: 2
Ingredients 1 cup almonds, raw or roasted 1 tbsp cocoa powder 1 tbsp ground espresso 1 tbsp raw organic honey (optional) 1-‐2 tbsp coconut oil, melted (optional; read the notes at the bottom of the page)
Process Place your almonds whether raw or roasted into your food processor (Blendtec or Ninja work great), and run until you get your nut butter consistency. Next, add in your cocoa powder and espresso, and blend well. If you would like to sweeten it a bit, add the honey and blend until well incorporated. That’s it, you’re all done. Now go use it on whatever your little heart desires. Note: If you use raw almonds, they don’t release as much oil so you will not get smooth creamy almond butter. If you prefer it smooth you can either roast your almonds on a cookie sheet at 350°F for 10-‐12 minutes or add a few tbsp of melted coconut oil and blend well.
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strawberry salsa prep time: 5 minutes | cook time: 5 minutes | servings: 6
Ingredients 2 cups fresh strawberries 1/2 red onion, diced 1 jalapeño diced, seeds removed juice of 1 lime
Process Combine all the above ingredients in a food processor and run on low until you get the salsa consistency that you prefer. Serve with some grilled chicken or anything else you can dream up.
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romesco sauce prep time: 10 minutes | cook time: 15 minutes | servings: 4
Ingredients 10 ounces of cherry tomatoes 1/4 cup almonds, whole or slivered 3 garlic cloves 4 ounces roasted red pepper 4 ounces roasted yellow pepper 1/4 cup extra virgin olive oil 1 tbsp red wine vinegar 1/4 tsp red pepper flakes
Process Preheat sauté pan over medium-‐high heat. Add whole cherry tomatoes, almonds, and whole garlic cloves to the pan. There is no reason to worry about dicing or cutting anything — just sauté it all whole. Sauté in the pan for 8-‐10 minutes or until you get a nice even browning on everything. Ensure you stir constantly to avoid burning any of the ingredients. Transfer tomatoes, almonds, and garlic to a food processor. Add in roasted peppers, extra virgin olive oil, red wine vinegar, and red pepper flakes. Run on high until you get a nice smooth sauce consistency. I challenge you to taste it but not to eat it straight out of the bowl until the steak is ready; I bet you can’t. Spoon Romesco Sauce over steak and enjoy.
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beasty bbq sauce prep time: 15 minutes | cook time: 60 minutes | servings: 4 cups
Ingredients 3 tomatoes, diced 1 white onion, diced 4 cloves of garlic, diced 1 6-‐ounce can of tomato paste 1 cup beef stock 2 tbsp Dijon mustard 2 tbsp apple cider vinegar 1 tbsp extra virgin olive oil 2 tbsp sweet paprika 1 tsp sea salt 1 tsp cayenne for sweetness, add 1 can of diced pineapple
Process Combine all ingredients in a saucepan and place on stove over medium heat, stirring frequently. Once your sauce starts to boil, reduce heat to low, cover, and simmer for 60 minutes. Once your sauce has simmered, turn off the heat and pour your sauce into a blender or food processor and run until you get a nice smooth sauce consistency. Return to the pan to keep warm or place on the food of your choice. Store in the refrigerator. Enjoy.
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almond dressing prep time: 5 minutes | cook time: 20 minutes | servings: 2
Ingredients 1 tbsp red wine vinegar 2 tbsp tahini 3 tbsp almond butter 1 tbsp raw organic honey 1 tbsp sesame oil 2 tbsp coconut aminos 1/2 tsp red pepper flakes
Process Combine all ingredients in a mixing bowl. Using a whisk, mix well until you have a thick dressing consistency. Serve over Grilled Broccoli (page 119) or the dish of your choice.
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walnut pesto prep time: 5 minutes | cook time: 5 minutes | servings: 8
Ingredients 2 cups packed fresh basil 2 cloves of garlic 1/3 cup chopped walnuts 1/4 cup extra virgin olive oil salt and pepper to taste
Process Using a food processor, pulse the walnuts until they are nice and small. Add in basil and pulse a few times to break it down. Add in garlic and pulse a few times until everything is incorporated. Now turn your food processor on low and slowly drizzle in olive oil, so it all gets evenly mixed. You may need to stop and scrape the sides a few times. Once done, season with salt and pepper to your liking and enjoy.
raspberry bbq sauce prep time: 15 minutes | cook time: 30 minutes | servings: 3 cups
Ingredients 4 tbsp extra virgin olive oil 1 white onion, minced 1 jalapeno, minced seeds and all 1/2 cup Caveman Catsup (page 155) 2 tbsp raw organic honey melted 1/2 tsp dry mustard 1/2 tsp cayenne 4 cups frozen raspberries
Process Heat some olive oil in a nonstick sauce pan over medium heat. Add onion and jalapeno and sauté until the onions sweat, about 10 minutes. Add the catsup, honey, mustard, and cayenne and heat until the mixture simmers. Add your frozen raspberries and simmer for about 15 minutes until everything is nice and combined. Let cool and place in a blender. Blend until smooth and jar or use.
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mango guacamole prep time: 5 minutes | cook time: 5 minutes | servings: 6-8
Ingredients 5 avocados pitted and peeled from skin 2 mangos, peeled and diced 4 tomatoes, diced 1/2 red onion, diced 1 jalapeno diced, seeds and all juice of 2 limes
Process Combine all of the above ingredients except the avocado in your food processor and mince down. You can leave them all in the size you diced if you like your guacamole to have more of a texture. Add mixture along with avocados to a mixing bowl, and stir until well combined. Serve and enjoy Note: When storing your guacamole, put plastic wrap directly on top of the guacamole before covering it to reduce the amount of air touching your guacamole. This will stop it from turning brown.
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grilled guacamole prep time: 15 minutes | cook time: 15 minutes | servings: 3-4
Ingredients 2 ripe reed avocados, grilled 1-‐2 cups grape tomatoes, sliced 1 Serrano pepper, minced juice of 1 lime 1/2 red onion, minced 2 cloves garlic, minced handful of cilantro, chopped salt and pepper to taste avocado oil
Process Preheat grill to medium heat. Cut avocados in half and remove the seed. Carefully remove the skin, keeping the avocado as intact as possible. Set the shells aside if you want to get creative with plating and serving. Coat the grill surface with some olive oil or grill spray and place avocados on the grill. Grill avocados on both sides until you have some beautiful char marks. Cut avocados into chunks and place in a bowl. Sauté sliced grape tomatoes and minced Serrano pepper in avocado oil over medium heat until tomatoes are very well cooked and tender. Add pan ingredients to the avocados along with all the remaining ingredients; mix well. Taste test and adjust the salt, pepper and lime as needed. Serve the guacamole in the half shells of the avocado on a platter.
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homemade italian seasoning blend prep time: 2 minutes | cook time: 2 minutes | servings: 6
Ingredients marjoram thyme rosemary savory sage oregano basil
Process Mix equal parts of the listed spices. Blend until well incorporated. Use to season meats and other dishes.
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caveman catsup prep time: 5 minutes | cook time: 20 minutes | servings: 10-12
Ingredients 12 ounces tomato sauce 6 ounces tomato paste 2 tsp apple cider vinegar 3/4 tsp garlic powder 1 tsp mustard powder 1/4 tsp allspice pinch of cloves
Process This blows any store bought ketchup out of the water. In a saucepan, add all of the above ingredients and stir by hand. Place on a burner set to low and let simmer for 20 minutes, stirring every couple minutes and tasting to ensure it is to your liking. After simmered, let it cool and transfer to a container. Store in your fridge. It will last for about a week.
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hollandaise sauce prep time: 15 minutes | cook time: 5 minutes | servings: 4
Ingredients 2 eggs yolks 2 tsp lemon juice 1/4 tsp salt 1/8 tsp paprika or cayenne if you want some heat 1/4 cup melted grass-‐fed butter or ghee, unsalted (for dairy-‐ free, use coconut oil)
Process Pour boiling water into a blender, then cover and let sit for 10 minutes. Dump out the water and dry the container thoroughly. Blend the egg yolks with lemon juice, salt, and paprika. With the blender running on low, slowly pour in the hot melted butter. Blend for about 30 seconds until the sauce has thickened and the butter is well incorporated. The sauce will continue to thicken as it cools. Drizzle over Eggs Benedict (page 97). Note: If it gets too thick, warm it over very low heat until it becomes runny again (about 10 seconds in a microwave and a minute on a low burner). Be careful not to use too high of heat or eggs will scramble and butter will curdle.
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sweet and spicy sauce prep time: 15 minutes | cook time: 10 minutes | servings: 2
Ingredients 1 cup freshly diced pineapple 1 jalapeño, seeds removed (optional) and chopped 1/4 of white or red onion, diced juice of 1 lime
Process Place pineapple, jalapeño, onion, and lime juice in the food processor. Turn on high and keep mixing until you get a slightly chunky but smoother dipping sauce consistency. Serve in a bowl on the side with Coconut Shrimp (page 89).
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caveman rub
homemade mayo
prep time: 5 minutes | cook time: 2 minutes | servings: 3
prep time: 5 minutes | cook time: 10 minutes | servings: 4-6
Ingredients
Ingredients
4 tbsp smoked paprika 2 tbsp sea salt 2 tbsp chili powder 2 tbsp ground cumin 1 tbsp ground black pepper 1 tbsp dried oregano 1 tbsp ground white pepper 2 tsp cayenne pepper
Process Blend all ingredients in a bowl. Use to season meat to taste.
2 eggs yolks 1/4 tsp mustard powder 1 tbsp lemon juice, fresh (this needs to be fresh) 1 cup oil (macadamia oil works best) salt and pepper to taste
Process Place egg yolks, mustard powder, and lemon juice in blender or food processor and start running on low. Once mixed slowly start dripping in oil, 1 tablespoon at a time and let it mix for at least a minute. As you continue to add your oil, it will emulsify but continue to add slowly so you don’t break it. That’s it! Once your mayonnaise is done, you can hand mix in any herbs or spices you want. Cumin, rosemary, thyme are great — or anything you can come up with.
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grain-free goodies: brownies cakes pies cookies muffins
meenut butter blueberry brownies prep time: 15 minutes | cook time: 50 minutes | servings: 18
Ingredients 2 cups of Meenut Butter (or almond butter) 2 eggs 1 cup raw organic honey, melted 1 tbsp vanilla extract 1/2 cup cocoa powder 1/2 tsp sea salt 1 tsp baking soda 1 cup dark chocolate chips (optional) 1 cup fresh blueberries 1 very ripe banana
Process Preheat oven to 325°F. In a large bowl, use a hand mixer to blend MeeNut Butter to a smoother consistency. Beat in the eggs. Blend in the honey and the vanilla. Add the salt, baking soda, and then slowly add in the cacao powder. Important Note: this needs to be added in slowly or else you will take a chocolate powder bath like I did the first time. Fold in the chocolate chips and blueberries; mix well to ensure an even distribution. Mash a ripe banana to a paste and mix that in by hand, as well. Grease a 13×9 inch baking dish with coconut oil (or the oil of your choice). Bake for 35-‐40 minutes or until it passes the toothpick test.
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blueberry espresso brownies prep time: 10 minutes | cook time: 30 minutes | servings: 18
Ingredients 3 eggs from your local farmer 1/2 cup raw organic honey 1 cup pecans, crushed 1/4 cup organic cocoa powder 1 tbsp cinnamon 1 tbsp ground coffee of choice 2 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp sea salt 1 cup blueberries 1 cup coconut cream concentrate, melted
Process Preheat oven to 325°F. Place eggs, honey, pecans, cocoa powder, cinnamon, ground coffee, vanilla, baking soda, and salt together in a mixing bowl. Use hand mixer or stand mixer to combine all ingredients until well-‐blended. Fold in blueberries by hand so you don’t crush them. Pour batter into a 9×13 baking dish greased with coconut oil, or into greased mini muffin pans. Bake for approximately 30 minutes. Check for doneness with a toothpick at about 25 minutes. Remove from the oven, and allow to cool. Once cool, drizzle the melted coconut cream concentrate all over brownies.
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pumpkin brownies with pumpkin pie frosting prep time: 5 minutes | cook time: 20 minutes | servings: 20
Ingredients (Brownies) 1 cup coconut cream concentrate 3 eggs from your local farmer 1/2 cup raw organic honey 1/2 cup pumpkin puree 1/4 cup organic cocoa powder 1 tbsp cinnamon 1 tbsp pumpkin pie spice 2 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp sea salt
Ingredients (Frosting) 4 tbsp grass-‐fed butter or palm oil vegetable shortening 2 tbsp raw organic honey 1/2 tsp vanilla 1/2 tsp pumpkin pie spice
Process Mix all of the ingredients for the brownies with a hand mixer in a mixing bowl. Pour batter into an 8×8 inch baking dish greased with coconut oil or into greased mini muffin pans. Bake for 30-‐35 minutes in a Pyrex dish or 20 minutes in the mini muffin pan or until brownies pass the toothpick test. Remove from the oven, and let cool. Whisk all frosting ingredients in a mixing bowl. Use and serve at room temperature and ensure brownies are cool before using it or it will melt. Enjoy.
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strawberry almond brownies prep time: 10 minutes | cook time: 25-30 minutes | servings: 20
Ingredients 1 cup coconut cream concentrate 3 eggs from your local farmer 1/2 cup raw organic honey 1/2 cup fresh strawberries, diced 1/2 cup sliced almonds 1/4 cup organic cocoa powder 1 tbsp cinnamon 2 tbsp vanilla extract 1/2 tsp baking soda 1/4 tsp sea salt
Process Preheat oven to 325°F. Mix all ingredients together in a mixing bowl except for 1/4 cup of sliced almonds. Use hand mixer and form batter. Pour batter into a greased 9×13 inch baking dish grease with coconut oil. Sprinkle the remaining 1/4 cup of sliced almonds on top of brownies. Place in the oven and bake for 30-‐35 minutes or until brownies pass the toothpick test. Remove from the oven, let cool. Cut and enjoy!
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apricot brownies (flourless) prep time: 10 minutes | cook time: 30-35 minutes | servings: 20
Ingredients 1 cup coconut cream concentrate 3 eggs from your local farmer 1/2 cup raw organic honey 1/2 cup fresh apricots, diced 1/4 cup organic cocoa powder 1 tbsp cinnamon 2 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp sea salt
Process Preheat oven to 325°F. Using a hand mixer, combine all of the ingredients (except the diced apricots) together in a mixing bowl. Once mixed well, fold in apricots by hand and ensure an even distribution. Pour batter into an 8×8 inch baking dish greased with coconut oil. Place in the oven and bake for 30-‐35 minutes or until brownies pass the toothpick test. Remove from the oven, let cool, cut, and enjoy.
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chocolate bacon bites prep time: 20 minutes | cook time: 30 minutes | servings: 24
Ingredients 2 cups of almond butter 2 eggs 1 /2 cup raw organic honey 1 tbsp vanilla extract 1/2 tsp sea salt 1 tsp baking soda 1/4 cup cacao powder 1/8 cup coconut milk 8 slices crispy cooked bacon, chopped in the food processor
Process Preheat oven to 325°F. In a large bowl, use a hand mixer to blend almond butter into a smoother consistency. Beat in two eggs. Blend in the honey and the vanilla. Add the salt, baking soda, and then slowly add in the cacao powder. Add the coconut milk and continue to mix well. Now fold in the bacon and mix well by hand to ensure an even distribution of it all. Divide batter between 24 cupcake cups and bake for 30-‐35 minutes or until it passes the toothpick test. Tips for Bacon: Place 8 slices of bacon on an aluminum foil-‐lined baking sheet. Brush the tops of the bacon with about 2 tablespoons of 100% raw maple syrup with a basting brush,. Place in a cold oven, and then turn the oven on 400°F. In 20 minutes, you should have perfectly cooked bacon in maple syrup. Pull out of the oven, and drain fat off on paper towels. Place the bacon in a food processor and finely chop chocolate bits.
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blueberry banana brownies prep time: 10 minutes | cook time: 30-35 minutes | servings: 20
Ingredients 2 cups almond butter 2 eggs 1 cup raw organic honey 1 tbsp vanilla extract 1/2 tsp sea salt 1 tsp baking soda 1/2 cup cocoa powder 1 cup dark chocolate chips 1/2 cup dried blueberries 1 very ripe banana
Process Preheat oven to 325°F. In a large bowl, use a hand mixer to blend almond butter to make it a smoother consistency. Beat in two eggs. Blend in the honey and the vanilla. Add the salt and baking soda, and then slowly add in the cacao powder. Now fold in the chocolate chips and the blueberries, and mix well by hand to ensure an even distribution of everything. Mash a ripe banana to make a paste and mix that in by hand, as well. Grease a 13×9 inch baking dish with coconut oil (or whatever oil you prefer), and bake for 35-‐40 minutes or until it passes the toothpick test.
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chocolate avocado cake prep time: 15 minutes | cook time: 50 minutes | servings: 12-16
Ingredients 3 ripe avocados 3 eggs 1 cup diced strawberries 1/2 cup coconut cream concentrate (also called butter or manna) 1/2 cup raw organic honey 1/3 cup cocoa powder 1 tbsp cinnamon 1 tbsp vanilla 1 tsp sea salt 1 tsp baking soda
Process Preheat oven to 350°F. Place the avocados in a food processor, and blend until smooth (chunks are good in guacamole, but not cake or brownies). Transfer avocados to a mixing bowl and combine with the rest of ingredients. Mix well, ensuring an even distribution of all ingredients. Grease a 13×9 inch baking dish with the grass-‐fed butter. Place in preheated oven and bake for 40-‐50 minutes or until a toothpick inserted in the middle comes out clean. Let cool, drizzle with coconut cream concentrate, cut, and serve.
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coconut chocolate cake prep time: 10 minutes | cook time: 30 minutes | servings: 12
Ingredients 1 cup dark chocolate chips 1/2 cup coconut milk 2 eggs 1 1/4 cup almond flour 1/2 cup shredded coconut, plus some for topping 1/2 tsp sea salt 1/2 tsp baking powder 1/2 slivered almonds coconut oil for grease
Process Preheat oven to 350°F. Melt chocolate and coconut milk in a small sauce pan over low heat. Transfer to a mixing bowl or stand mixer. Mix eggs in well. Add almond flour, 1/2 cup shredded coconut, salt, and baking powder and mix well. Grease an 8×8 inch baking dish with coconut oil. Transfer batter to the baking dish and sprinkle with slivered almonds and shredded coconut. Bake for 25-‐35 minutes or until a toothpick in the center of the cake comes out clean.
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coconut cake bread with chocolate frosting prep time: 10 minutes | cook time: 40 minutes | servings: 10
Ingredients 6 eggs 1/2 cup coconut oil, melted 2 tbsp raw organic honey 1/2 tsp sea salt 3/4 cup coconut flour 1 tsp baking powder 1 cup dried blueberries 1 cup dark chocolate chips 1/2 cup coconut oil, melted 2 tbsp raw organic honey 1 tbsp vanilla pinch of sea salt
Process Preheat oven to 350°F. Mix together eggs, 1/2 cup oil, 2 tablespoons honey, and 1/2 teaspoon salt. Combine the coconut flour and baking powder; gradually whisk into the batter until there are no lumps. Pour batter into a greased 9x5x3 inch or smaller loaf pan and bake for 40 minutes. Remove from the pan and cool on a rack. Meanwhile, make the frosting by melting the chocolate chips and the coconut oil together in a small sauce pan over low heat. Add honey, vanilla, and sea salt and continue to stir until mixed well. Remove from the heat and place in the freezer for 15 minutes to cool. Remove from the freezer and whisk until you get the consistency you want. Once coconut bread cake is cooled, top it with the chocolate frosting recipe or cut the bread in half and layer it with the chocolate frosting and then put it back together.
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chocolate cherry pie prep time: 15 minutes | cook time: 20 minutes | servings: 8
Ingredients 1 1/2 cups almond flour 3/4 cup coconut flour 1/2 cup coconut oil, melted 1 tbsp cocoa powder 1/4 tsp salt 1 egg water 1/4 raw organic honey 2 tbsp arrowroot powder 4 cups of cherries, pitted and sliced 1/4 tsp almond extract (optional)
Process Preheat oven to 400°F. Combine almond flour, coconut flour, coconut oil, cocoa powder, salt, and egg in a bowl and mix well. You should have a crumbly mixture. Next slowly add water in 1 tablespoon increments and mix well to help you form dough. Grease a cake pan with coconut oil. Use hands to spread the crust throughout pan and up the sides evenly. Use leftover crust to crumble on top later. Place crust in the oven and bake for 8 minutes. While crust is baking, place honey and 1 cup of water in a saucepan over medium heat and stir until well combined. Slowly add in arrowroot powder and continually stir until sauce thickens. Add in all cherries and then continue to stir over the heat for 2-‐3 minutes. Remove from the heat and add almond extract and stir well. You should have crust out of the oven now; pour the cherry mixture into the crust. Bake for 15-‐20 minutes. Remove, let cool, and enjoy.
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sweet potato pecan pie prep time: 10 minutes | cook time: 40 minutes | servings: 10
Ingredients 2 sweet potatoes, about 1.5 lbs, washed and dry 1 1/2 cup almond flour 1/2 cup coconut flour 1/2 cup coconut oil, melted 2 tsp cocoa powder 1 tsp raw organic honey 1/4 tsp salt 2-‐3 tbsp ice cold tap water 1 6 ounce container plain sheep’s milk yogurt 1 banana 4 egg yolks 1 tsp cinnamon 1 tsp nutmeg 1 tsp honey salt to taste 1 cup chopped pecans, toasted 1 tbsp 100% pure maple syrup (optional)
Process Preheat oven to 350°F. Poke a few holes in the skin of the sweet potatoes with a fork. Place them on an aluminum foil lined baking sheet and bake for 45-‐60 minutes or until they are fork tender. Remove them from the oven and allow them cool. Meanwhile, place almond flour, coconut flour, coconut oil, cocoa powder, 1 teaspoon honey, and salt in a bowl and use a hand mixer mix well. Add the ice water, one tablespoon at a time, and continue to mix until you get a nice dough that doesn’t stick to your hands. Press the crust into a pre-‐greased 9-‐inch cake pan. Remove the skins from the sweet potatoes and mash them in a bowl. Add yogurt, banana, egg yolks, cinnamon, nutmeg, 1 teaspoon honey, and salt. Whisk until you get a smooth filling. Spoon the mixture into the pie crust, spreading evenly. Top with toasted, chopped pecans and drizzle the maple syrup. Bake in the preheated oven on a cookie sheet for 45-‐55 minutes or until the internal temperature of the filling is anywhere from 160-‐180°F.
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strawberry peach cobbler prep time: 10 minutes | cook time: 35 minutes | servings: 8
Ingredients 3 cups of fruit, your choice, diced 1/2 cup water 1/3 cup cinnamon honey 1 tbsp ghee 1 1/2 cups almond flour 2 tbsp coconut oil, melted 1 egg
Process Preheat oven to 350°F. Bring fruit, water, and honey to a boil in a sauce pan, stirring often. Reduce the heat and simmer for 10-‐12 minutes. Melt ghee in the bottom of a cake pan. Add simmered fruit to the cake pan and set aside. Mix almond flour, coconut oil, and egg in a mixing bowl; it will stay chunky. Spoon crumbled mixture over the top of the fruit and bake for 35 minutes. Remove from the oven and let cool. Serve with a scoop of awesome Paleo Chocolate Ice Cream (page 203).
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blueberry up-side-down cake prep time: 10 minutes | cook time: 20 minutes | servings: 8-10
Ingredients 1/4 cup coconut oil, melted 2 tbsp 100% pure maple syrup 1 pint fresh blueberries 1 cup almond flour 1/2 cup coconut milk 1/4 cup coconut flour 1/4 cup raw organic honey 2 eggs 1 tbsp cinnamon 1 tsp bourbon vanilla 1/2 tsp baking soda 1/2 tsp baking powder Pinch of sea salt
Process Preheat oven to 375°F. Pour melted coconut oil and maple syrup into a cake pan. Put the entire pint of blueberries in the pan; they should cover the entire bottom of the pan. Place this in the oven as it is preheating for about 5 minutes. Mix all the remaining ingredients in a mixing bowl by hand or using hand mixer. Take cake pan out of the oven and then add the cake batter. Smooth the batter across the pan using a spoon. Return the pan to the preheated oven. Bake for about 20 minutes or until the cake passes the toothpick test. Remove from the oven and let cool. Once cool, place a plate on top of the pan; flip it over so that the blueberries end up on top. Serve warm with a scoop of Blueberry Mango Ice Cream on top.
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cinnamon swirl banana cake prep time: 10 minutes | cook time: 30-35 minutes | servings: 28
Ingredients 3 mashed bananas, spotted 1 cup almond flour 1/4 cup coconut flour 3 eggs 1 tsp vanilla 1 tsp baking soda 1 tsp baking powder 1 tbsp cinnamon 1 banana 1 tbsp cinnamon 1 tbsp cinnamon honey (or organic raw honey + 2 tbsp cinnamon) 1/8 cup 100% pure maple syrup 1/2 cup walnuts, chopped
Process Preheat oven to 350°F. In a mixing bowl combine 3 mashed bananas, almond flour, coconut flour, eggs, vanilla, baking soda, baking powder, and 1 tablespoon cinnamon and mix well; set aside. In a separate mixing bowl, combine 1 banana, 1 tablespoon cinnamon, and cinnamon honey and mix well by hand. Grease 8×8 inch Pyrex baking dish with coconut oil. Fold in the cake batter and spread evenly. Drop spoonfuls of swirl mixture all over the batter. Using a butter knife, cut in the swirl however your little heart desires. Bake the cake in the oven for about 30 minutes. As soon as you put cake in the oven, make the candied walnuts. Preheat a dry sauté pan over medium heat and add maple syrup and chopped walnuts. Stir frequently until the walnuts are toasted and the maple syrup caramelizes, about 3-‐5 minutes. Remove from the heat and place the walnuts on some parchment paper to allow them to cool. As soon as they are done and cool (you’ll still have about 15 minutes of baking time left), pull the cake out and sprinkle walnuts all over the top. Return the cake to the oven. When a toothpick inserted near the center comes out clean, remove from the oven. Let the cake cool, slice, and enjoy.
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pumpkin cake with cinful frosting prep time: 10 minutes | cook time: 40-45 minutes | servings: 10
Ingredients 1/2 cup coconut flour 1 tsp cinnamon 1 tsp nutmeg 1 tsp allspice 1/2 tsp of baking powder 3/4 cup pumpkin puree 1/2 cup coconut oil, melted 6 eggs 2 tsp vanilla extract 1/4 cup honey 1/2 cup chopped walnuts 1/2 cup dark chocolate chips 1 cup palm shortening 1 tbsp raw organic honey 1 tbsp vanilla extract 2 tsp cinnamon
Process Preheat oven to 400°F. Sift coconut flour, 1 teaspoon cinnamon, nutmeg, allspice, and baking powder together. In a separate bowl, mix pumpkin puree, coconut oil, eggs, vanilla and honey until well blended. Add the sifted flour and spices to the pumpkin puree, and mix well. Fold in chopped walnuts and chocolate chips and ensure an even distribution of ingredients. Grease a loaf pan with coconut oil. Fold the batter into the loaf pan and place in the oven. Bake for 40-‐45 minutes or until it passes the toothpick test. While the cake is baking, make Cinful frosting by whisking palm shortening, honey, vanilla, and 2 teaspoons of cinnamon together using a hand mixer or whisk until fluffy. Remove cake from the oven and let it completely cool on a wire rack. Frost the top with Cinful frosting.
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caveman cookies prep time: 10 minutes | cook time: 20 minutes | servings: 12
Ingredients 2 eggs 1 cup almonds 1/2 cup dried blueberries 1/2 cup dried apricots 1/2 cup shredded coconut 1 tbsp extra virgin olive oil
Process First thing you need to do is roast your almonds, so preheat your oven to 350°F. Spread out all of your almonds on a baking sheet. Place in the preheated oven and bake for 10 minutes; for your taste test, they should taste roasted but not burnt. Leave the oven at 350°F. Place your roasted almonds, blueberries, apricots, and shredded coconut in a food processor and continually pulse until it is all minced. Turn your food processor on low and let it run while you slow drizzle in your extra virgin olive oil. Transfer this mixture to a mixing bowl and combine well with the 2 eggs. Using your hands, form thin patties or long bars (or any shape you like); keep them about 1/4 inch thick. Place on a parchment paper lined baking sheet or nonstick baking sheet. Bake for 20 minutes and transfer to a cooling rack so they don’t continue to cook. Enjoy.
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cocochocodamia cookie balls prep time: 10 minutes | cook time: 14 minutes | servings: 16
Ingredients 1/2 cup coconut oil 1/2 cup raw honey (or other natural sweetener) 4 omega-‐3 eggs 1/2 tsp vanilla extract 1/8 tsp sea salt 1 cup coconut flour 1/2 cup macadamia nuts, chopped chunky or fine 1/2 cup shredded unsweetened coconut 3/4 cup dark chocolate chips
Process Preheat oven to 375°F. In a large bowl, combine coconut oil, raw honey, eggs, vanilla extract, and sea salt — for easier mixing, combine the raw honey and coconut oil and melt in the microwave prior to mixing. Mix in the coconut flour. Stir in the macadamia nuts, shredded coconut and chocolate chips. On parchment-‐lined baking sheets, drop heaping tablespoons of the cookie batter. Bake for 14 minutes or until golden brown. Remove from the oven, transfer to a cooling rack and then enjoy with a glass of almond milk. Note: These cookies don’t rise or spread like conventional cookies, so form them to look like the cookies you want for a final product. This also means you can place more on a baking sheet without worrying about them touching.
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cranberry ginger cookies prep time: 10 minutes | cook time: 10-15 minutes | servings: 20
Ingredients 2 1/2 cups almond flour 1/2 cup almond butter 1/2 cup unsweetened, shredded coconut 1/2 cup dried cranberries 1/2 cup honey 1/4 cup melted coconut oil 1 egg 1 tbsp ground ginger 1/2 tsp sea salt 1/2 tsp baking soda
Process Preheat oven to 350°F. Combine all the ingredients except for the cranberries in a mixing bowl and mix well with hand mixer. Fold in dried cranberries by hand to ensure an even distribution. Using cookie scoop, place scoops of cookie dough on a parchment-‐ lined baking sheet, leaving room between the cookies because they will slightly expand. Using the back of a spoon or hand, slightly flatten the cookies. Bake in the oven for 10-‐15 minutes or until done, checking continually so you don’t burn them. Remove from the oven, cool on a cooling rack or plate.
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apple cinnamon cookies prep time: 10 minutes | cook time: 30 minutes | servings: 15
Ingredients 2 cups chopped red apples, skin on 2 cups raw almonds 1 cup shredded coconut, unsweetened 1 tbsp cinnamon 2 tsp vanilla 2 tsp coconut oil, melted 3 eggs
Process Preheat oven to 350°F. Combine all ingredients except eggs in a food processor. Pulse it until all the pieces are small but still a little chunky. Combine this mixture with the eggs in a large mixing bowl; mix well. Using hands, form the mixture into “patties” and place on a parchment paper-‐lined cookie sheet. The size of the patties is up to you. Alternatively, you could also make them into bars. Bake until set, around 30 minutes.
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carrot cake caveman cookies prep time: 10 minutes | cook time: 35 minutes | servings: 8-10
Ingredients 2 cups mini carrots 2 cups almonds 1 cup shredded coconut 1 tsp nutmeg 2 tsp vanilla 2 tsp coconut oil 3 eggs
Process Preheat oven to 350°F. Combine all of ingredients except the eggs in a food processor, and pulse it until all the pieces are small but still a little chunky. Add eggs to the mixture in a large mixing bowl and mix well. Using hands, form the mixture into patties and place on a parchment paper-‐lined cookie sheet. You can also form these into bars. Bake until set, around 35-‐40 minutes.
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coconut chocolate chip cookies prep time: 10 minutes | cook time: 15 minutes | servings: 15
Ingredients 1/2 cup coconut oil 1/2 cup raw honey (or other natural sweetener) 4 omega-‐3 eggs 1/2 tsp vanilla extract 1/8 tsp sea salt 1 cup coconut flour 1/2 cup shredded unsweetened coconut 3/4 cup dark chocolate chips
Process Preheat oven to 375°F. In a large bowl, combine coconut oil, raw honey, eggs, vanilla extract, and sea salt — for easier mixing, combine the raw honey and coconut oil and melt in the microwave before mixing it in. Add the coconut flour to the mixture, and then stir in the shredded coconut and chocolate chips. On parchment-‐lined baking sheets, drop heaping tablespoons of cookie batter. Bake for 15 minutes or until golden-‐brown. Remove from the oven, transfer to a cooling rack and enjoy with a cup of coconut milk. Note: These cookies don’t rise or spread like conventional cookies, so form them to look like the cookies you want for a final product. This also means you can place more on a baking sheet without worrying about them touching.
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pumpkin pie muffins prep time: 10 minutes | cook time: 20 minutes | servings: 12
Ingredients 1/2 cup coconut flour 2 tsp pumpkin pie spice 1/2 tsp homemade baking powder (make this by combining 1 tsp baking soda and 2 tsp cream of tartar) 3/4 cup organic pumpkin puree 1/2 cup coconut oil, melted 6 eggs 2 tsp organic vanilla 1/4 cup raw organic honey, melted handful of walnuts 2 tbsp cocoa powder (optional for chocolate muffins)
Process Preheat oven to 400°F. Sift the coconut flour, pumpkin pie spice, and baking powder together. In a separate bowl, mix all remaining ingredients except walnuts until well blended. Add the sifted flour and spices to the pumpkin puree mixture. Mix well and divide the batter between the muffin pans and sprinkle with chopped walnuts. Bake for 18-‐20 minutes or until done.
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chirimoya muffins prep time: 10 minutes | cook time: 10 minutes | servings: 10-12
Ingredients 2 chirimoyas, gutted 1 cup almond flour 1/4 cup coconut flour 3 eggs 1 tsp baking soda 1 tsp baking powder juice of 2 lemons
Process If you have never handled Chirimoyas, they are simple so don’t be intimidated. For this recipe, treat them like you would an avocado without a pit. To tell when they are ripe, you want them to have the same exact give as a ripe avocado. Preheat your oven to 350°F. Cut the chirimoyas in half and use a spoon to scrape out the insides; throw away all the black seeds. Once you have all the insides in a bowl, mash them like you would a banana. Add all of your remaining ingredients to the mashed chirimoya and use your hand mixer to go to town mixing. Evenly spread your batter between 12 muffin tins. Bake in the oven for 25-‐30 minutes or until they pass the toothpick test. Remove from the oven, let cool, and enjoy.
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blueberry mango muffins prep time: 10 minutes | cook time: 20 minutes | servings: 9
Ingredients 3 eggs 3 tbsp honey 2 tbsp coconut oil, melted 2 tbsp coconut milk 1/4 tsp salt 1/4 tsp vanilla 1/4 tsp baking powder 1/4 cup coconut flour 1/2 cup diced mango 1/2 cup blueberries
Process Preheat oven to 400°F. Mix together eggs, honey, coconut oil, coconut milk, salt, and vanilla. Sift together baking powder and coconut flour, and then combine in the bowl with your wet ingredients. Mix the batter well, and then fold in diced mango and blueberries. Divide your batter into 9 muffin tins and bake for 20 minutes or until done.
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blackberry banana muffins prep time: 10 minutes | cook time: 20 minutes | servings: 11
Ingredients 3 eggs 3 tbsp honey 2 tbsp coconut oil, melted 2 tbsp coconut milk 1/4 tsp salt 1/4 tsp vanilla 1/4 tsp baking powder 1/4 cup coconut flour 1 banana 1/2 cup whole blackberries
Process Preheat oven to 400°F. Mix together eggs, honey, coconut oil, coconut milk, salt, and vanilla. Sift together baking powder and coconut flour and then combine with your wet ingredients. Mix the batter well, and then fold in banana and blackberries. Stir until the blackberries get broken into smaller pieces and are spread throughout the batter. Divide batter into 11 Muffin tins and bake for 20 minutes. Enjoy.
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strawberry mango muffins prep time: 10 minutes | cook time: 20 minutes | servings: 12
Ingredients 3 eggs 2 tbsp coconut oil, melted 1/4 cup coconut milk 1/4 cup + 2 tbsp coconut flour 1/4 tsp baking powder pinch of salt 1 cup diced mango 1 cup diced strawberries
Process Preheat oven to 400°F. Whisk eggs, melted coconut oil, and coconut milk together in a mixing bowl. Sift together 1/4 cup coconut flour, baking powder, and salt in a separate bowl. Add the dry ingredients to the wet, and mix well. For the fruit, I used my food processor to dice everything up, but you don’t want to overdo it. Make sure it doesn’t become a paste. Add the fruit to the batter, and spread evenly between 12 muffin tins. Bake for 20-‐25 minutes or until done.
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honey muffins prep time: 10 minutes | cook time: 15 minutes | servings: 6
Ingredients 3 eggs 3 tbsp honey 2 tbsp coconut oil 2 tbsp coconut milk 1/4 tsp salt 1/4 tsp vanilla 1/4 tsp baking powder 1/4 cup coconut flour 1/2 cup chopped pecans (optional)
Process Preheat oven to 400°F. Mix together eggs, honey, coconut oil, coconut milk, salt, and vanilla. In a separate bowl, sift together baking powder and coconut flour, and combine with your wet ingredients. Mix your batter well, and then fold in your chopped pecans (if you are using them). Divide your batter into 6 muffin tins and bake for 15 minutes.
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chocolate chili pineapple prep time: 10 minutes | cook time: 10 minutes | servings: 4
Ingredients 1 whole pineapple or 1 can of pineapple slices 1/2 cup Enjoy Life chocolate chips 1/4 cup coconut oil chili powder to taste crushed macadamia nuts
Process If using fresh pineapple, core the pineapple and cut the pineapple into rings like you would find in a can. Lay half of your pineapple rings on a parchment paper-‐lined baking sheet. Place a popsicle stick in the center of each pineapple ring and then place the remaining pineapple rings on top of the sticks, making a sandwich with the stick in the middle. Freeze your pineapple popsicles. When ready to make, melt your chocolate chips and coconut oil over a double boiler. Dip the pineapple popsicles in the chocolate and then dip in the macadamia nuts and set back on your baking sheet. Do this for all remaining pineapples. Sprinkle them all with chili powder and keep frozen until ready to serve.
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kiwi popsicles prep time: 10 minutes | cook time: 10 minutes | servings: 6-8
Ingredients 3 kiwis 1/2 cup Enjoy Life chocolate chips 1/4 cup coconut oil 1/2 tsp cinnamon 1/4 cup crushed macadamia nuts 1/4 cup shredded coconut popsicle sticks
Process Peel your kiwis and slice into 1/2 inch to 1 inch thick rounds. Carefully pierce with a popsicle stick and lay on a parchment paper lined baking sheet and freeze for at least 12 hours. Once your kiwi is ready, melt your chocolate chips and coconut oil over a double broiler. Mix in cinnamon. Dip your kiwi popsicles in the chocolate and then immediately dip in the topping of your choice. The chocolate will harden relatively quickly. Immediately place popsicles back on the parchment paper cookie sheet. Finish off making the rest of your kiwi popsicles and topping how you please. Keep in the freezer until ready to serve.
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chocolate avocado fruit parfait prep time: 5 minutes | cook time: 0 minutes | servings: 2
Ingredients 2 haas avocados 3 tbsp cocoa powder 1 tbsp raw organic honey 1 tbsp cinnamon pinch of sea salt pinch of cloves 6 ounces blueberries 1 banana, sliced handful of sliced almonds
Process Cut avocados in half, throw the seed out, and scrape the avocado into a mixing bowl. Mash in cocoa powder, honey, cinnamon, sea salt and cloves with a fork or potato masher. Now get out a parfait dish, ramekin, bowl, plate or whatever you are going to use for serving. Layer banana slices on the bottom of the dish, then blueberries, then avocado pudding. Add another layer of each, and top with sliced almonds. Serve.
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apple pie caveman bars prep time: 5 minutes | cook time: 0 minutes | servings: 8
Ingredients 2 cups dates, pitted 1/2 cup raw macadamia nuts 1/2 cup dried apples 1/4 cup raw almonds 2 tbsp coconut oil, melted 2 tbsp cinnamon
Process Place dates, macadamia nuts, dried apples, and almonds in a food processor or really strong blender (I have a Ninja 1100 and it makes short work of this one). Pulse until everything is in small chunks. Transfer to a mixing bowl. Add in coconut oil and cinnamon. Using your hands mix well to ensure an even coating of everything. Once mixed, use parchment paper and flatten out your mixture to the size that you want your bars to be. You can also use individual ziploc bags and form them inside the bag. Place in refrigerator and let cool. Enjoy. Note: If these don’t taste like apple pie to you, then play with the spices; you can add some nutmeg or cloves and mix the flavors around. The possibilities are endless but make sure you come back and let me know what you used. If you have a macadamia nut allergy, replace them with any nut of your choice. You can just up the almonds. You can also roast all the nuts prior for a different flavor.
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dragon fruit ice cream prep time: 5 minutes | cook time: 20 minutes | servings: 2-3
Ingredients 1 dragon fruit 1 can full fat coconut milk (16 ounces) 3 pastured egg yolks 1 tsp organic vanilla extract pinch of sea salt
Process Cut dragon fruit in half, use a spoon and remove all the fruit. Combine coconut milk, egg yolks, vanilla, and sea salt in a sauce pan over medium heat. Bring to a mild boil, constantly whisking. Remove from heat and let cool. Place dragon fruit in a food processor and process down. Add dragon fruit to cooled coconut milk mixture. Refrigerate for at least 2 hours, but you can leave it overnight. Mix to ensure nothing has settled and immediately use in the ice cream maker. Serve in the shell of the fruit, if desired.
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pumpkin coconut bars prep time: 10 minutes | cook time: 45 minutes | servings: 20
Ingredients 1/2 cup coconut flour 1 tsp baking powder 1 can organic pumpkin, 14 ounces 1/4 cup of sweetener of choice, I use organic honey 3 eggs 2 tbsp coconut cream concentrate dissolved in 1/4 cup water 2 tbsp ghee, melted 2 tbsp coconut oil, melted 1 tbsp cinnamon 1 tbsp allspice 1 tsp ground cloves
Process Preheat oven to 350°F. Mix coconut flour and baking powder together and set aside. In a separate bowl, combine all remaining ingredients and mix well. Add coconut flour and baking powder to the wet ingredients, and mix well. Pour batter into an 8×12 inch pan greased with coconut oil. Bake in preheated oven for 45 minutes or until the bars pass the toothpick test. Cool down and cut into squares.
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lemon bars prep time: 15 minutes | cook time: 20 minutes | servings: 9
Ingredients 6 whole eggs 1/2 cup raw organic honey 1 cup lemon juice (8 lemons) 1/2 cup coconut Oil 1 cup of raw almonds 1 cup of raw macadamia nuts 1/4 cup raw organic honey 1/2 cup of melted coconut oil 2 eggs unsweetened shredded coconut
Process Whisk eggs, honey, and lemon juice together in a small sauce pan. Place on your stove over medium/high heat and add coconut oil. Stir until coconut oil melts and then continue stirring until the mixture thickens and starts to bubble. Once thick, remove from the heat and place in a bowl in your refrigerator to cool. Preheat your oven to 400F. Place almonds and macadamia nuts in a food processor and blend until in small chunks; you want little chunks, not the consistency of flour. In a mixing bowl, combine nuts with the honey, melted coconut oil, and eggs and mix well. Grease an 8×12 inch baking pan with coconut oil. Spread your nut mixture over the entire pan, and bake for 15-‐18 minutes or until your crust passes the toothpick test. Allow the crust to completely cool. spread your lemon topping over the crust, and sprinkle as much unsweetened shredded coconut as you want over the top. Place in the refrigerator or freezer (I like mine better frozen). Keep it refrigerated or frozen until you serve it and then return the remaining to the fridge/freezer. Enjoy.
202
chocolate ice cream prep time: 5 minutes | cook time: 15 minutes | servings: 2-4
Ingredients 1 (14 ounce) can lite coconut milk, refrigerated 1/4 cup 100% raw organic honey 1 tsp vanilla 2 tbsp cocoa powder
Process Place cold coconut milk, honey, vanilla, and cacao powder in a blender and mix well. Place the frozen bowl for your ice cream maker in the machine and start it, immediately pour your coconut milk in and let the process begin. It will take anywhere from 10-‐20 minutes, keeping your ingredients cold helps it set faster. Once done, transfer your ice cream to another bowl and place in the freezer for 30 minutes to an hour to help set it more. Enjoy.
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blueberry mango ice cream prep time: 10 minutes | cook time: 20 minutes | servings: 2-3
Ingredients 1 can coconut milk (you can use lite, it just takes longer and doesn’t always set as well) 1/4 cup 100% raw organic honey (I used cinnamon infused) 1/2 cup fresh mango 1/2 cup fresh blueberries
Process Place your cold coconut milk and honey in a blender and mix well. Place frozen bowl for your ice cream maker in the machine and start it, immediately pour your coconut milk in and let the process begin. It will take anywhere from 10-‐20 minutes, keeping your ingredients cold helps it set faster. Once you have poured in your ingredients, place your blueberries and mangos in your food processor and pulse them down to the size and consistency of your choice. As soon as your ice cream starts to set, add in your blueberry mango and let the process continue. Once done, transfer your ice cream to another bowl and place in the freezer for 30 minutes to an hour to help set it more. Enjoy.
204
maple bacon ice cream prep time: 10 minutes | cook time: 30 minutes | servings: 2-3
Ingredients 3 slices nitrate-‐free bacon 1 can coconut milk 1/3 cup 100% pure maple syrup 1 tsp vanilla extract
Process Lay 3 slices of bacon on an aluminum foil-‐lined baking sheet and place in the cold oven. Turn oven to 350°F and start the cooking process. Let the bacon cook until it is crispy, about 35 minutes. Cut bacon into your own homemade bacon bits. Blend coconut milk, maple syrup, and vanilla extract in a blender. Take frozen ice cream maker bowl out and place on the ice cream maker and start it. Pour ingredients through the top and let the magic happen. About 5 minutes after the ice cream starts to solidify, add all bacon bits and let the magic keep happening. Once ice cream is done, transfer to another bowl and store in the freezer until set to your liking.
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candied caveman walnuts prep time: 10 minutes | cook time: 20 minutes | servings: 2-3
Ingredients 1 cup walnut halves 1/4 cup 100% pure maple syrup sea salt to taste
Process Preheat a dry sauté pan over medium heat. Add the walnuts, maple syrup, and salt and stir frequently until the walnuts are toasted and the maple syrup caramelizes, about 3-‐5 minutes. Remove from the heat and place the walnuts on parchment paper to allow them to cool. Enjoy and try not to eat them all.
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assorted chocolate drops prep time: 10 minutes | cook time: 30-60 minutes | servings: 12
Ingredients 1 cup 72% or higher dark chocolate whatever ingredients you want for a filling (examples: coconut blueberry, almond butter, macadamia nut, strawberry, pineapple, etc.)
Process Melt the chocolate in a pan over low heat or a double broiler (the double broiler will stop the chocolate from burning). Brush the insides of candy molds with chocolate using a basting brush, ensuring an even coating. Allow the outer coating of chocolate to solidify in the refrigerator. Fill the mold cups with the fillings of your choice. Melt more chocolate if needed and spoon over the filling ensuring you fill them to the top and shake tray back and forth to make sure there are no air bubbles hiding. Place them back in the refrigerator for 30-‐60 minutes. Push the chocolate treats out of the silicon molds and enjoy. Store in an airtight container.
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almond coconut chocolate drops prep time: 10 minutes | cook time: 2 hours | servings: 12
Ingredients 1/8 tsp ghee 1 cup almond butter 1/8 tsp salt 1/2 cup unsweetened shredded coconut 1 cup dark chocolate chips
Process Melt ghee in a mixing bowl in the microwave. Add almond butter to that bowl and mix well. Return the bowl to the microwave for about 60 seconds to soften it. Mix in the salt and coconut and ensure an even distribution of all ingredients. Once mixed, line a baking sheet with wax paper or parchment paper and roll the dough-‐like almond butter into little balls, between a half inch in size to an inch. Place on the sheet and refrigerate for at least 20 minutes to let the almond butter set. In a sauce pan over low heat or a double broiler, melt chocolate chips. Dip almond butter balls in the chocolate (you can just dip half or the whole thing). Place the dipped drops back on parchment paper. Refrigerate for about an hour so everything solidifies. Remove and enjoy.
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paleo crunch fudge prep time: 10 minutes | cook time: 30-60 minutes | servings: 12
Ingredients Caveman Crunch (page 97) 1 cup dark chocolate chips 1/2 cup coconut oil melted 2 tbsp raw organic honey 1 tbsp vanilla pinch of sea salt
Process In a small sauce pan over low heat, melt the chocolate chips and the coconut oil together. Add the honey, vanilla, and sea salt and continue to stir until mixed well. Remove from the heat and pour over the Caveman Crunch in the bottom of an 8×8 inch baking dish. Once all the chocolate is poured, sprinkle as much Caveman Crunch on top as you like. Refrigerate to let it set for about an hour. Allow it to come to room temperature, then cut up and serve. I recommend cutting them into 1 inch squares, since they are very rich. Enjoy and store in the fridge. Note: I feel like I should apologize in advance for when you make this and become addicted — it is so yummy!
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blueberry coconut chocolate chip scones prep time: 10 minutes | cook time: 10 minutes | servings: 6-8
Ingredients 2 cups almond flour 1/4 tsp sea salt 1 Tsp baking soda 1/2 cup dried blueberries 1/2 cup Enjoy Life chocolate chips 1/4 cup unsweetened shredded coconut 1 egg 2 tbsp 100% pure maple syrup
Process Preheat oven to 375F. In a large bowl, combine almond flour, sea salt, baking soda, blueberries, chocolate chips, and shredded coconut. In a smaller bowl, mix the egg and maple syrup until well blended. Add the wet ingredients to the dry and mix well. Knead the dough with your hands if necessary to ensure an even distribution of ingredients. Form dough into 2 circles, approximately 1/2 inch thick. Cut each circle like a pizza into 6 or 8 slices depending on the size you want your scones. Transfer to a parchment-‐lined baking sheet. Bake for 10 minutes or until golden brown and cooked through. Enjoy.
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grilled bananas with coconut ice cream and a coconut chocolate drizzle prep time: 10 minutes | cook time: 30-60 minutes | servings: 12
Ingredients 2 tbsp coconut oil 1/2 tsp ground cinnamon 1/2 tsp ground ginger Pinch of ground cloves 2 bananas 1/4 cup dark chocolate chips (73%) 1/4 cup coconut milk Coconut Ice Cream 1 cup chopped walnuts
Process Preheat grill on high for at least 10 minutes, then leave it on high. In a sauté pan, melt the coconut oil and add the cinnamon, ginger, and cloves. Sauté for a minute or two until it is well-‐combined. Pour mixture into a bowl so you can use it to baste the bananas. Leaving the peels on, cut the bananas in half, then cut each half lengthwise in half. Brush all the bananas on the cut side with the spice and coconut oil mixture. Heat the chocolate and coconut milk in a small saucepan over low heat, stirring continually. Remove from heat and set aside. Brush the bananas one more time with the coconut oil baste. Place them on the high heat grill and close the lid. Cook the bananas for 3 minutes and then remove from the grill. Place the bananas on cutting board and carefully remove the peels from them. Place the bananas in the bottom of a bowl. Put one scoop of the coconut ice cream on top of them. Drizzle as much of coconut chocolate as you would like on top, sprinkle with chopped walnuts and serve!
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about george bryant George Bryant is a self-taught chef and creator of Civilized Caveman Cooking Creations, a Paleo recipe blog with a passionate following and nearly 30,000 Facebook fans. George believes in having fun in the kitchen and letting your love and happiness come through in your food. You can find more about George at civilizedcavemancooking.com or follow his photography journey at gbsnapshots.com.
about abel james Abel James is the host of the wildly popular “FatBurning Man Show,” a bestselling author, a professional musician, and entrepreneur. As creator of “The Wild Diet,” Abel helps his readers, listeners, and clients embrace real food to improve performance, health, and longevity. Listen to Abel’s show at FatBurningMan.com or sign up for personalized coaching at LeanBodyCommunity.com.
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