Paleo Recipe Book

Table of Contents Breakfast Recipes ...................................................... 7 Paleo Carrot Cake ..........................................................................................................7 Ingredients .............................................................................................................. 7 Instructions ............................................................................................................. 7 Paleo Apple Crisp ...........................................................................................................8 Ingredients .............................................................................................................. 8 Directions ............................................................................................................... 8 Almond Muffins .............................................................................................................9 Ingredients .............................................................................................................. 9 Instructions ............................................................................................................. 9 Broccoli Frittata .......................................................................................................... 10 Ingredients ............................................................................................................ 10 Instructions ........................................................................................................... 10 Coco Curry Breakfast Frittata ......................................................................................... 11 Ingredients ............................................................................................................ 11 Directions ............................................................................................................. 11 Super Quick Mango and Flax Seed Shake Recipe .................................................................. 12 Ingredients ............................................................................................................ 12 Preparation ........................................................................................................... 12 Oat less Oatmeal.......................................................................................................... 13 Ingredients ............................................................................................................ 13 Directions ............................................................................................................. 13 Blueberry & Walnut Pancakes ......................................................................................... 14 Ingredients ............................................................................................................ 14 Directions ............................................................................................................. 14 Chorizo Con Huevos...................................................................................................... 15 Ingredients ............................................................................................................ 15 Directions ............................................................................................................. 15 Mushroom and Egg Bennes ............................................................................................. 16 Ingredients ............................................................................................................ 16 Directions ............................................................................................................. 16

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Paleo Friendly German Pancakes ..................................................................................... 17 Ingredients ............................................................................................................ 17 Directions ............................................................................................................. 17 Zucchini Pancakes........................................................................................................ 18 Ingredients ............................................................................................................ 18 Directions ............................................................................................................. 18 Huevos Rancheros ........................................................................................................ 19 Ingredients ............................................................................................................ 19 Directions ............................................................................................................. 19

Lunch Recipes .........................................................20 Paleo Pizza................................................................................................................. 20 Ingredients ............................................................................................................ 20 Directions ............................................................................................................. 20 Chicken Wings ............................................................................................................. 21 Ingredients ............................................................................................................ 21 Directions ............................................................................................................. 21 Fruity Minty Shrimpy Salad w/ Homemade Balsamic Dressing................................................. 22 Ingredients ............................................................................................................ 22 Directions ............................................................................................................. 22 BONUS RECIPE: Balsamic Dressing ................................................................................ 22 Paleo Chicken Fajitas.................................................................................................... 23 Ingredients ............................................................................................................ 23 Directions ............................................................................................................. 23 BONUS RECIPE: “Rapido” Guacamole ............................................................................ 23 Salmon, Beets and Asparagus .......................................................................................... 24 Ingredients ............................................................................................................ 24 Directions ............................................................................................................. 24 Paleo Strawberry & Arugula Salad .................................................................................... 25 Ingredients ............................................................................................................ 25 Directions ............................................................................................................. 25 Seafood Omelet’s......................................................................................................... 26 Ingredients for Fish Omelet ........................................................................................ 26 *BONUS RECIPE: Ingredients for Crab Omelet .................................................................. 26

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Instructions ........................................................................................................... 26 Bacon and Egg Salad ..................................................................................................... 27 Ingredients ............................................................................................................ 27 Directions ............................................................................................................. 27

Dinner Recipes.........................................................28 Shrimp and Chicken Gumbo............................................................................................ 28 Ingredients ............................................................................................................ 28 Directions ............................................................................................................. 28 Pumpkin and Chicken Curry ........................................................................................... 29 Ingredients ............................................................................................................ 29 Directions ............................................................................................................. 29 Simple Paleo Spaghetti .................................................................................................. 30 Ingredients ............................................................................................................ 30 Directions ............................................................................................................. 30 Elk Chili ..................................................................................................................... 31 Ingredients ............................................................................................................ 31 Directions ............................................................................................................. 31 Shrimp Stir Fry ............................................................................................................ 32 Ingredients ............................................................................................................ 32 Directions ............................................................................................................. 32 Jamaican Jerk Chicken.................................................................................................. 32 Ingredients ............................................................................................................ 32 Directions ............................................................................................................. 32 Sweet Potato, Bacon and Egg Salad .................................................................................. 33 Ingredients ............................................................................................................ 33 Directions ............................................................................................................. 33 Asparagus Soup ........................................................................................................... 34 Ingredients ............................................................................................................ 34 Directions ............................................................................................................. 34

Snacks, Desserts and Misc Recipes.................................35 Paleo Energy Bars ........................................................................................................ 35 Ingredients ............................................................................................................ 35 Directions ............................................................................................................. 35

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No cooking Paradise Peach Cake...................................................................................... 35 Ingredients ............................................................................................................ 35 Directions ............................................................................................................. 35 Cantaloupe Soup with Blueberries ................................................................................... 36 Ingredients ............................................................................................................ 36 Directions ............................................................................................................. 36 Sautéed Apples............................................................................................................ 37 Ingredients ............................................................................................................ 37 Directions ............................................................................................................. 37 Kale Chips .................................................................................................................. 38 Ingredients ............................................................................................................ 38 Directions ............................................................................................................. 38 Chocolate Covered Bacon .............................................................................................. 39 Ingredients ............................................................................................................ 39 Directions ............................................................................................................. 39 Coconut Muesli ............................................................................................................ 40 Ingredients ............................................................................................................ 40 Directions ............................................................................................................. 40 Mango-Avocado Salsa .................................................................................................... 40 Ingredients ............................................................................................................ 40 Directions ............................................................................................................. 40 Deviled Eggs ............................................................................................................... 41 Ingredients ............................................................................................................ 41 Directions ............................................................................................................. 41 BONUS RECIPE: Paleo Mayonnaise .................................................................................... 41 Ingredients ............................................................................................................ 41 Directions ............................................................................................................. 41

Extras....................................................................42 The Paleo Diet Food List ................................................................................................ 42 Meat .................................................................................................................... 42 Fish ..................................................................................................................... 42 Fats ..................................................................................................................... 42 Eggs..................................................................................................................... 42

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Vegetables ............................................................................................................ 42 Fruits ................................................................................................................... 42 Nuts and seeds ....................................................................................................... 42 Other acceptable foods ............................................................................................. 42

6

Breakfast Recipes Paleo Carrot Cake

Ingredients •

6 medium eggs

•

1/2 cup honey (or less)

•

1 1/2 cups carrots, cooked and pureed

•

1 Tlbs grated orange rind

•

1 Tlbs frozen orange juice

•

3 cups almond flour

Instructions 1. First, separate the yolk and the whites in the eggs (keep both parts!), then in a mixing bowl beat the egg yolks and the honey together. 2. Once the egg yolks and honey are mixed together you need can add the carrot puree, orange rind, almond flour and juice. Now you will take the egg whites and beat them until stiff and fold in to mixture. 3. Take your final mixture and spoon it into a greased pan. This recipe fits perfect in a 9” springfoam pan. 4. Bake at 325 degrees for 50 minutes. Use the ‘toothpick’ test to check and see if the cake is done. 5. TIP: Try other vegetables instead of carrots for some tasty surprises. Zucchini bread is pretty good too! Carrot Cake Image

Some rights reserved by freakapotimus

7

Paleo Apple Crisp

This is a really simple recipe that can be used in a few ways. You can, of course, replace Apples with whatever your favorite fruit is. This recipe does not require any cooking.

Ingredients •

4 apples, cored and chopped

•

1/2 cup orange juice

•

3/4 cup pecan halves

•

3/4 cup sliced walnuts

•

3/4 cup golden raisins

•

1 teaspoon ground cinnamon

Directions Core and chop apples. Place in an 8” baking dish. Squeeze our drizzle the apples with the orange juice and toss to make sure the apples are coated with juice. In a food processor combine the pecans, walnuts, cinnamon, ginger and raisins. Use the pulse feature until they are all chopped up. Pour the mixture over the apples and enjoy! Put apples in an 8-inch square baking dish or 2-quart casserole dish. Drizzle with orange juice, toss until the fruit is coated and smooth the top. In a food processor, combine pecans, walnuts, golden raisins, ginger and cinnamon and pulse just until chopped. Spoon the nut mixture over the apple mixture and serve.

8

Almond Muffins This is a great, simple and quick 'muffin' recipe that makes a great Saturday morning breakfast!

Ingredients •

1 cup almond butter

•

1 cup coconut milk

•

1 cup raw almonds

•

2 cups shredded coconut (unsweetened)

•

3 medium or large eggs

Instructions Mix and Beat all ingredients and pour in muffin cups. Cook at 400 degrees F for 15 minutes.

9

Broccoli Frittata

Image by jeffreyw. Some rights reserved.

Ingredients •

10 eggs

•

1/2 diced red onion

•

1 1/2 cups finely chopped broccoli

•

1 cup diced mushrooms

•

1 teaspoon garlic powder

•

Sea salt and pepper to

•

2 tbsps coconut oil

Instructions Warm the coconut oil in a pan. Sauté the onions until they caramelize. Add the diced mushrooms and chopped broccoli and sauté until the broccoli is soft (usually about 5 minutes). Spread the vegetable mix across the bottom of the pan. Add the eggs, sea salt, pepper and garlic powder by gently pouring over the top of the vegetables until eggs are cooked.

10

Coco Curry Breakfast Frittata Ingredients •

7 large eggs

•

½ finely diced red onion,

•

2 cups fresh chopped spinach,

•

¼ cup coconut milk

•

1 tbsp curry powder

•

1 tbsp coconut oil

•

2 tbsp tomato paste

•

Sea salt

Directions Whisk eggs, coconut milk, curry powder, sea salt (to taste) and tomato paste together in a bowl. Warm coconut oil in a 10" skillet and add the diced red onions. Cook onions until they caramelize. Add the chopped spinach to the skillet and spread onions and spinach evenly. Poor the whisked mixture into and the skillet and cover. Cook at medium-low heat for four minutes. Place in oven under the broiler without the cover and heat for 3 additional minutes until the frittata is completely cooked through.

11

Super Quick Mango and Flax Seed Shake Recipe

Image by visualdensity from Flickr. Some rights reserved by visualdensity.

Ingredients •

1/2 cup of diced mango

•

1 tablespoon ground flax seeds

•

1 tablespoon of almond meal

•

1 passion fruit pulp

•

2/3 cups of water

•

2 cubes of ice

Preparation Place all the ingredients into the blender and blend them thoroughly at high speed for 30 seconds. If you prefer thicker smoothies you can freeze the mango or use the frozen passion fruit pulp. Goya makes a great frozen passion fruit pulp that can be found in the Hispanic foods section of many grocery stores.

12

Oat less Oatmeal Ingredients •

1/4 cup walnuts

•

1/4 cup pecans

•

2 Tbs ground flax seed

•

1/2–1 tsp ground cinnamon

•

dash of freshly ground nutmeg

•

1/4 tsp ground ginger

•

1 Tbs almond butter

•

1 banana, mashed

•

3 eggs

•

1/4 cup unsweetened almond milk (add more if desired)

•

2 tsp pumpkin seeds

•

1 handful of fresh berries (optional)

Directions 1. Combine pecans, walnuts, spices and flax seed in a use a food processor to pulse the mixture until it is a course grain texture. Do not grind it all the way down into a powder. 2. Whisk eggs and almond milk into a thick combination that resembles loose custard consistency 3. Blend mashed banana and almond butter together. Add this blend to the eggs and almond milk and mix well. 4. Slowly add in the nut mixture you ground to a grain texture 5. Heat in a medium saucepan until the mixture reaches your desired consistency. Be sure to stir frequently. 6. Add fruit or more almond milk to taste. Image by GimmeFood :) on Flickr.

13

Blueberry & Walnut Pancakes

Image by basheertome. Some rights reserved

Ingredients •

1 cup walnut meal (finely ground walnuts, should look like a course flour)

•

1 teaspoon baking powder

•

2 eggs

•

1 cup water

•

3 teaspoons walnut oil

•

chopped walnuts to taste

•

blueberries to taste

Directions Mix all the ingredients together to make your pancake mix. If you like a lot of walnuts or blueberries then you need to make your batter thick enough to support it! Once you have your mixture, pour into a skilled and brown. Top off with syrup, honey or fruit preserves. Eat alone or with eggs and sausage.

14

Chorizo Con Huevos Ingredients • • • • • • • •

8 large eggs 1 Tablespoon oil 1 pound chorizo sausage 1 medium onion - diced 2 Serrano chilies - finely chopped 1/2 bunch cilantro leaves - chopped 1 large avocado - mashed your favorite salsa

Directions In a small bowl take the eggs and beat well. Remove the seeds and pith from the Serrano chilies and chop*. Place 1 TBSP of oil in a large skilled and heat at medium. Once the oil is hot, add the chorizo and fry in the oil. Use a spatula or fork to break up the sausage while it cooks. Once the chorizo is browned* drain the excess oil from the pan. Add the onion and cook until onions are soft and see-through. Add the chilies and cook for an additional minute or two. Add the eggs to the mixture and stir while cooking as if you were making scrambled eggs. Once the eggs are almost done you can add the cilantro. *TIPS: handle the Serrano chilies carefully - be sure to remove the seeds and pith and make sure you wash your hands after chopping. Since chorizo is a darker sausage it will look burnt when you brown it. Goes well with a good salsa!

15

Mushroom and Egg Bennes

Image: Grant Cochrane / FreeDigitalPhotos.net

Ingredients •

3 Medium or Large Portabella Mushrooms

•

3 eggs

•

Your choice of Seasoning

•

Blueberries

Directions Gently scoop the stems and gills out of the mushroom with a spoon. Lay the mushrooms upside down on a baking sheet. Place egg inside mushroom cap (the hole you scooped with your spoon) and sprinkle with seasoning (Cajun, Bar BQ, Salt, Pepper, Paprika, etc.). Bake egg filled mushrooms at 400 degrees for 20-25 minutes. If you want your yolk to be runny, then lower the time. As a general rule: for runny yolk cook 15 minutes and for fully cooked yolk cook for 25-30 minutes. Place on plate and add blueberries for a great Paleo Breakfast.

16

Paleo Friendly German Pancakes

Image by justinmaier

Some rights reserved by justinmaier.

Ingredients •

1/4 cup vegetable oil

•

1 dozen eggs whipped

•

1 cup sunflower meal or almond meal

•

1 cup ground coconut meat

•

dash of salt

•

1 teaspoon cinnamon

•

Peach Chutney or Maple Syrup for topping

Directions 1. Pour oil in 11x13 baking dish and heat in 325 degree oven for 4-5 minutes. 2. Combine and beat all ingredients in a large bowl. 3. Pour mixture into heated baking dish 4. Bake mixture for 15-20 minutes at 325 degrees. 5. When the center begins to crack, remove from oven 6. Add topping and enjoy!

17

Zucchini Pancakes

Zucchini Pancakes Image by joyosity on Flickr

Ingredients •

1 zucchini of medium size

•

1 large egg

•

1 green onion of medium size

•

Salt and pepper to taste

•

2 ½ tables of olive oil

Directions Grate the zucchini into a bowl. Chop the green onion. Now mix the grated zucchini and chopped onion in a bowl. Add 1 large egg to the mixture and mix thoroughly by adding salt and pepper. Put 3 mounds of zucchini mixture into the pan and fry it by pressing down to flatten until lightly browned, then turn it and let the other side to be browned.

18

Huevos Rancheros

Ingredients •

2 pounds fresh ripe tomatoes, peeled and coarsely chopped

•

2 to 3 Serrano or jalapeño chilies, seeded for a milder sauce, and chopped

•

2 garlic cloves, peeled, halved, green shoots removed

•

1/2 small onion, chopped

•

2 tablespoons oil

•

Salt to taste

•

6 eggs

•

Chopped cilantro for garnish

Directions Using a blender, puree the tomatoes, garlic, onion and chilies. Do not over blend as you want there to be some texture left (as in, don’t make it completely smooth). In a large skillet place 1 tbsp of oil and heat on high to warm the oil. Once the pan and oil is hot add the puree and heat until it begins to thicken into a sauce. This can take up to 10 minutes. When the sauce thickens and becomes darker you should remove from pan and set aside. Using the same pan fry your eggs sunny side up and keep the yolks runny. Place the eggs on a plate and spoon the hot salsa over the eggs. Season to taste with salt and pepper and enjoy.

19

Lunch Recipes Paleo Pizza Ingredients •

2 eggs, beaten

•

1 cup almond flour

•

3 Tbs almond butter

•

1/2 tsp sea salt

•

3 tsp olive oil, divided

•

1/2 cup yellow onion, diced

•

2 cloves garlic, minced

•

1 red pepper, diced

•

4 mushrooms, sliced

•

1 large Italian sausage, cut in 1/2" slices

•

1/2 cup marinara or tomato sauce, with no sugar added

•

1/2 tsp dried oregano

•

1/2 cup cherry or grape tomatoes, sliced in half

•

1/2 tsp fennel seed

Directions Preheat oven to 350 degrees. Mix the almond butter, almond flour, sea salt and eggs in a mixing bowl. Cover a baking sheet with 2 teaspoons of the olive oil and spread the almond flour/butter mixture over the baking sheet. This will be your pizza crust. For best results make the crust about a quarter of an inch thick. Bake the crust for 10 minutes at 350 degrees. While the crust is baking, add the rest of the olive oil along with the onions, sausage and mushrooms to a skilled. Cook and toss the ingredients until the sausage is browned. Set this mixture of toppings to the side. Saute the vegetables until tender. When the crust is finished cooking remove it from the oven and spread the marinara sauce. Add the sausage and vegetables as well as the fennel seed and oregano and bake the pizza at 350 degrees for 12-20 minutes. *TIPS: You can replace the vegetables with anything you like, including pineapple, green pepper, artichokes, etc. Mixing some pesto sauce with the marinara is a delicious alternate way to enjoy this recipe.

20

Chicken Wings

Recipe may vary from image. Image by J Wynia. Some rights reserved by J Wynia

Ingredients •

4.5lbs chicken wings

•

olive oil spray

•

1 cup almond flour

•

2 teaspoons lemon pepper

•

1 teaspoon white pepper

•

1/4 teaspoon cayenne pepper

•

1/4 teaspoon black pepper

•

1 teaspoon onion powder

•

1/2 teaspoon garlic powder

•

1/2 teaspoon thym

•

1/2 teaspoon paprika powder

•

1/2 teaspoon sage

•

1/2 teaspoon nutmeg

Directions Preheat oven to 425 degrees. Take two baking trays and line them with baking paper. In a large ziplock bag combine the onion powder, garlic powder, paprika, peppers, herbs and flour. Spray chicken wings with the olive oil spray and add about a third of the wings to the flour mixture bag. Shake the bag to make sure the chicken is coated well and place the chicken on the baking tray. Repeat 3x. Once the chicken is coated and layed out on the baking trays then spray with olive oil spray again. Bake at 425 for 25-30 minutes, or until cooked all the way through and the chicken is crisp. 21

Fruity Minty Shrimpy Salad w/ Homemade Balsamic Dressing Ingredients •

3 cups fresh Arugula

•

1.5 cups medium shrimp (pre cooked and thawed)

•

1 medium mango, cut into cubes

•

1 cup cantaloupe, cut into cubes

•

3 tbsp fresh lime juice

•

1 tsp cinnamon

•

1 tsp nutmeg

Directions In a large mixing bowl mix together all ingredients together. Top with homemade Balsamic Dressing (recipe below)

BONUS RECIPE: Balsamic Dressing Mix olive oil, balsamic vinegar and honey to taste in a small bowl. *TIP: I save time and just buy frozen, pre cooked and cleaned shrimp. It makes this salad a 5 minute task.

22

Paleo Chicken Fajitas Ingredients •

3 lbs boneless chicken breast

•

3 bell peppers (sliced)

•

3 onions (sliced)

•

2 tbsp oregano, chili powder, cumin and coriander;

•

Juice from 5 lemons

•

4 tbsp cooking fat (coconut oil is my preferred choice)

•

6 chopped garlic cloves

Directions Slice the chicken breast into thin strips. Add the bell peppers, spices, onions, garlic, lemon juice and chicken in a large bowl and mix together. Add the ingredients to a large skilled and cook on medium until the chicken is fully cooked and the peppers are soft. Top the fajitas with lettuce, diced tomatoes, salsa or any fixin's you like.

BONUS RECIPE: “Rapido” Guacamole •

3 ripe avocados

•

1/2 of medium tomatoe, diced

•

1 TBSP lime juice

•

Salt to taste

Cut the avocados and throw them in a bowl. Use a fork to mash the avocados to the side of the bowl. Remove any large chunks by mashing. Add the diced tomatoes and season with salt. This makes great topping for the fajitas and it also can be used as a very tasty chip dip. NOTE: Grain tortillas are NOT paleo, so you can eat the fajita's without tortilla's or with a paleo friendly alternative. I usually just save time and money by eating the fajita mix with a fork. Almost like an amazing fajita salad! Image by Big C Harvey. Some rights reserved by Big C Harvey

23

Salmon, Beets and Asparagus Ingredients •

4 wild salmon fillets

•

4 medium red beets

•

16 sprigs of asparagus

•

4 tbsp coconut oil

•

4 tsp chopped dill

•

Salt and Pepper

Directions Preheat your oven to 500 degrees. Cut the beets into small cube and remove the base of the asparagus. For each filet take a piece of foil and lay a bed of beet cubes and asparagus. Add the salmon to the top of the veggie bed and add 1 teaspoon of coconut oil and 1 tsp of dill to each fillet. Wrap the foil around the salmon. Take the 4 folded and filled pieces of foil and bake. Baking time will depend on the fillets you are using as thicker fish needs longer baking time. Start with 10 minutes for each 1" of thickness on the salmon. Check fish frequently to avoid overcooking.

24

Paleo Strawberry & Arugula Salad *This recipe is acceptable on the Raw Paleo Diet. It is also a Vegan recipe

Ingredients •

3 cups fresh Arugula

•

1 1/2 cup fresh strawberries, sliced

•

3/4 cup fresh blackberries or cranberries

•

1 1/2 cup walnuts soaked

•

1 tsp cinnamon

•

1 tsp nutmeg

Directions Cut the strawberries into quarters and slice the walnuts in half. Throw all the ingredients into a bowl. Use a balsamic dressing (recipe on pg 13) to top.

25

Seafood Omelet’s Ingredients for Fish Omelet •

1 tablespoon olive oil

•

3 scallions chopped finely

•

Your choice of smoked, skinless fish (trout and mackerel are recommended)

•

1 lemon (you will use half the lemon for zest and half to squeeze the juice)

•

Black pepper to taste

•

3 medium eggs

*BONUS RECIPE: Ingredients for Crab Omelet •

3 eggs, beaten

•

1 tablespoon chopped green onion

•

1 teaspoon ground white pepper

•

½ cup fresh crab meat

•

½ cup olive oil

Instructions Beat eggs in a mixing bowl. Add chopped scallions, fish and pepper (or crab meat, white pepper and green onions). Mix together well. Heat a pan or skilled on high heat and warm up olive oil. Once the olive oil is really hot then you can pour the mixture into the skilled and reduce the heat to medium. When the omelet starts to be golden brown, then flip to cook other side.

26

Bacon and Egg Salad Ingredients •

Hardboiled egg (cut into 4 quarters)

•

Shredded bacon

•

Spinach Leaves

•

Almonds (unsalted) or Pecans

•

Berries (blueberries, raspberries or blackberries are my favorite – but you can use strawberries too!)

Directions You can mix the ingredients in advance as long as you put them in a sandwich bag to keep fresh. In the morning just pour the ingredients in a bowl or on a plate and add an optional dressing (like oil and vinegar) While the dressing adds some flavor or variety, I find you don’t need it with the other ingredients providing enough tastiness for my liking. Who said salads are just for lunch? Enjoy a delicious Paleo Breakfast Salad tomorrow!

27

Dinner Recipes Shrimp and Chicken Gumbo Ingredients •

1 onion

•

2 Tbsp Olive Oil

•

1/2 tsp basil

•

1/2 tsp oregano

•

1/2 tsp thyme

•

8 oz mushrooms

•

1 4oz can of tomato paste

•

1/4 cup of sun dried tomatoes

•

4 tbsp lime juice

•

3 tbsp lemon juice

•

1 tbsp minced garlic

•

1 lb of boneless skinless chicken

•

1 lb of cooked shrimp

Directions Chop the mushrooms and onions finely. Cut the chicken into small half inch cubes. Place a deep frying pan on medium heat and add the olive oil. Throw the chicken & onions in a pan. Add the lime, lemon, spices and garlic to the mix. Stir in the ingredients and then allow the mixture to simmer for about 15 minutes. Stir occasionally. After the chicken is fully cooked and the onions are soft, then throw the tomato paste and sun dried tomatoes into the pan and stir well. Reduce heat, recover the pan and allow it to simmer for another 10 - 15 minutes. Stir occasionally. Finally, add in mushrooms and allow to simmer until mushrooms are warm.

28

Pumpkin and Chicken Curry Ingredients •

2 boneless, skinless chicken breasts

•

5 cups pumpkin

•

2tbs olive oil

•

1 onion

•

2 garlic cloves

•

1 ½ cups vegetable stock

•

2tbs ground ginger

•

1tbs ground turmeric

•

2tbs ground coriander

•

2tbs ground cumin

•

Salt to taste

Directions Slice chicken breast into strips and dice pumpkin and onion. Finely chop the garlic cloves. Warm oil in a large pan on medium heat. Throw in and fry onion and garlic. After about two minutes you can add the chicken. Be sure to stir frequently. Cook for about 10 minutes until chicken turns white. Once chicken is cooked add the pumpkin, turmeric, ginger, ground coriander and cumin and stir while cooking for 1-2 minutes. Finally, add the vegetable stock and reduce heat to low. Allow mixture to simmer on low heat for 12 to 15 minutes. Add salt to taste.

29

Simple Paleo Spaghetti

Image by aMichiganMom Some rights reserved by aMichiganMom

Ingredients •

1 lb of lean hamburger, ground turkey or ground game meat (Great with Elk)

•

3 cups mushrooms, sliced

•

1 jar of Marinara sauce

•

1/2 tsp crushed bay leaves

Directions Brown the meat in a medium skillet. Add seasoning to taste. Once cooked drain grease and toss in sauce and bay leaves. Stir well and allow mixture to simmer for a few minutes (just to let the sauce heat up). Throw in the mushrooms and allow to simmer until the mushrooms become soft.

30

Elk Chili

Image by waferboard

Some rights reserved by waferboard

Ingredients •

2 lb. ground elk (or turkey or beef)

•

1 package turkey giblets

•

3 jalapeno peppers

•

1 can diced tomatoes

•

1/2 can tomato paste

•

6 green bell peppers

•

2 cups carrots, chopped

•

1 package frozen broccoli/cauliflower, riced

•

2 cups chicken stock

Directions Chop jalapenos, bell pepper, carrots and dice tomatoes. Brown elk and cook giblets and throw into a Crockpot (or large pot) with all other ingredients. Keep Crockpot on medium for 4-8 hours. Remove giblets and scoop chili into bowls. *TIP: I suggest a Crockpot because that allows you to cook without attending to it!

31

Shrimp Stir Fry Ingredients •

Coconut Oil

•

1lb Shrimp

•

1lb Stir Fry Veggies Mix (or use fresh peppers, broccoli, zucchini, squash, carrots, etc.)

•

2 gloves garlic, crushed

•

Soy Sauce or paleo friendly teriyaki sauce to taste

Directions Heat up a large fry pan on medium heat. Add coconut oil and allow oil to heat. Toss in remaining ingredients and stir frequently until the shrimp and veggies are fully cooked.

Jamaican Jerk Chicken Ingredients •

2 tsp jerk seasoning paste

•

1/4 C olive oil

•

1/4 C arrowroot powder [makes it crispy, can be omitted]

•

4 lbs boneless chicken breast

Directions Preheat oven to 350 degrees. Take seasoning paste and mix with 1/4 C olive oil to make the marinade sauce. Rub the sauce on the chicken breasts and allow to marinate for 30-45 minutes. Use a plate to place the arrow root powder on a plate. Roll the chicken in the arrow root powder. Bake chicken at 350 degrees for 40 minutes. If you prefer you can also grill the chicken. *Tip: Make sure the chicken reaches an internal temperature of at least 165 degrees!

32

Sweet Potato, Bacon and Egg Salad Ingredients •

2/3 cup diced sweet potato

•

2 eggs

•

2 rashes of bacon, diced using meat only

•

1tbs oil

•

4tbs dill, finely chopped

•

2tbs mayonnaise

•

2tbs lemon juice

Directions -

Boil eggs in water for 4-6minutes. Peel and dice eggs. Boil sweet potato for 4-5minutes or until cooked through.

-

Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy.

-

In a small bowl, combine dill, mayonnaise and lemon juice. Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl.

-

Combine well.

33

Asparagus Soup Ingredients •

2 lbs. fresh asparagus

•

1 small turnip

•

2 medium carrots

•

1 medium onion

•

1 stalk of celery

•

1 lb. fresh mushrooms

•

2 cloves of garlic

•

1 teaspoon thyme

•

1 bay leaf

•

6 to 8 cups vegetable stalk

Directions Peel, chop and boil the carrots, turnip, and onion. After cooking place the vegetables in a food processor or blender and add the broth. Puree this mixture. In a skillet add the oil and heat at medium heat. Sauté the mushrooms and add to puree. Steam the asparagus spears until tender, then chop up and add to puree. Place the mixture in a soup pot with all other ingredients and heat until warm all the way through.

34

Snacks, Desserts and Misc Recipes Paleo Energy Bars Ingredients •

2 Cups almond meal

•

2 TSP Macadamia Oil

•

1 TSP Honey

•

2 Eggs

•

1/4 Cup Flaked Coconut

•

1/4 Walnuts (chopped)

•

1 TBSP Cocoa Powder

Directions Mix all the ingredients together. Line a baking tray with baking paper and spread mixture over baking paper. Make sure to push the mixture down and make the bars evenly. Make sure the mixture is firmly packed down. Bake mixture at 350 degrees Fahrenheit. Check the bars after 12 minutes. You can vary the walnuts and coconut flakes by amount based on your own taste preferences. Baking time may vary based on ingredient density.

No cooking Paradise Peach Cake Ingredients •

1/2 cup pecans

•

5 peaches, peeled and halved (save the skin!)

•

1/2 cup chopped dried pineapple

•

3/4 cup chopped fresh pineapple

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1/2 teaspoon apple pie spice

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1/2 teaspoon cinnamon

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2/3 cup pitted soft dates

•

1 (9") Almond-Pecan Pie Crust

Directions Soak pecans in a covered bowl for 8-12 hours. Once pecans are one soaking you should drain and rinse. Cut the peaches further into think slices. Now, take the soaked pecans and the peach skin and toss in a blender along with the pineapple, spices and dates. Toss the peach slices into the pie shell. Make sure they are spread evenly. Add the blended mixture to the top of the peach slices and spread well. Repeat this process for 2 or 3 layers. Place in fridge to chill for 1 hour prior to serving. 35

Cantaloupe Soup with Blueberries

Image has Some rights reserved by cbertel

Ingredients • • • • •

1 ripe peach, peeled, pitted and diced 1 cantaloupe, peeled, seeded and diced 1 cup apple juice juice of 1 lemon for garnish, fresh mint leaves and fresh blueberries

Directions Take cantaloupe, peach and apple juice and cook in covered soup pot at medium heat for 10 minutes. Pour heated fruit and juice into a food processor and puree until ingredients are smooth. Pour smooth ingredients into a large bowl and add the lemon juice. Place in fridge and allow to cool for at least 2 hours before serving.

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Sautéed Apples

Ingredients •

2 apples - chopped into bite sized pieces (I used Honey Crisp)

•

1 heaping tablespoon of raisins

•

1/2 a banana - chopped into bite sized pieces

•

1/4 tsp ground cinnamon (I love cinnamon – you may want a little less)

•

2 tbsp butter (you can substitute coconut oil)

•

Honey to taste (the banana & raisins provide a lot of natural sweetness)

•

a splash rum

Directions Throw Ingredients into a pan and sauté everything together. That is it!

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Kale Chips

Image by bee wolf ray Some rights reserved by bee wolf ray

Ingredients •

1 bunch kale, washed and dried

•

2 tbsp cooking fat

•

1 tbsp lemon juice

•

Sea salt and freshly ground black pepper to taste

Directions Preheat your oven to 300 degrees F. Melt the cooking fat in a microwave. Remove stems from kale leaves. Cut leaves into desired chip size. Take cut kale leaves and place in mixing bowl with cooking fat. Massage the cooking fat into the kale leaves. Season leaves with sea salt and pepper. Drizzle lemon juice over the leaves and then stir. Place the kale leaves on a baking sheet and cook for about 35 minutes. Leaves should crispy. It is a good idea to check and flip the leaves about halfway through cooking.

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Chocolate Covered Bacon

Image by lydiajoy1 Some rights reserved by lydiajoy1

Ingredients •

2 lb thickly sliced bacon

•

1 lb dark chocolate. Use high quality dark chocolate for this recipe.

•

4 tbsp ghee

Directions Fry bacon until crispy. Dry fried bacon with paper towel. Melt the dark chocolate in a pot with the ghee. Using tongs, dip the bacon into the chocolate and immediately remove. Place the dipped bacon on parchment paper for cooling. Allow the dipped bacon to cool at least 2 hours. Leftovers can be kept in fridge.

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Coconut Muesli Ingredients •

Coconut

•

Walnuts

•

Unsweetened chocolate chunks/chips

•

Organic raisins

•

Cinnamon

•

Coconut/Almond milk

Directions In a medium bowl layer coconut flakes, walnuts, almonds, raisins and chocolate chips. Sprinkle with cinnamon. Pour cold almond or coconut milk over the muesli and eat with a spoon.

Mango-Avocado Salsa Ingredients •

1 ripe avocado - peeled, diced and pitted

•

2 Tbsp Lime Juice

•

1/2 tsp lime zest

•

1 large ripe mango - peeled, diced and pitted

•

1 small red onion, chopped

•

1 habanero pepper, seeded and chopped

•

1/4 fresh jalapeno chile, minced

•

1 tablespoon chopped fresh cilantro

•

salt to taste

Directions Place the avocado in a small bowl and use a fork to mash. In a large bowl add all the ingredients and mix well. The longer you let the salsa set the hotter it gets. For best results let it set in the fridge overnight. If you want to use salsa right away try to let it set for at least 30 minutes.

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Deviled Eggs Ingredients •

12 hard boiled eggs

•

1/2 cup of paleo mayonnaise

•

1 teaspoon prepared mustard

•

1/4 teaspoon salt

•

1/8 teaspoon cayenne

•

1 tablespoon curry powder

Directions Cut eggs in half along the vertical axis and scoop out yolks with spoon. Set yolk aside. In a small bowl use a fork to mash the yolk. Add Paleo Mayonnaise (see recipe below), mustard, salt, curry and cayenne and mix well. Place this mixture into a sandwich bag and cut a hole in the corner of the bag. Squeeze the yolk mixture out of the bag into the egg halves. Place on plate or serving tray and cover with plastic wrap. Place in fridge and allow eggs to chill for at least 1 hour prior to serving.

BONUS RECIPE: Paleo Mayonnaise Ingredients •

4 egg yolks

•

6 tsp lemon juice

•

1 cup olive oil

•

1 cup coconut oil

•

Salt and Pepper to taste.

Directions Place the egg yolk and 1 tsp lemon juice in a bowl and start whisking furiously. Begin to add the oil very slowly. Start with just a drop or two at a time. when the mixture begins to thicken you can pour the oil in at a faster pace. Once the mayo is thick and the oil is added pour the rest of the lemon juice in. Store leftovers in fridge.

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Extras The Paleo Diet Food List Below is a list of allowed foods for the Paleo diet food list. Allowed foods on this Paleo diet food list can vary. For example, some consider bacon and sweet potatoes (included in this recipe book) to be acceptable, while others do not. Just remember that the premise of the Paleo diet is that it brings you back to eating like our hunter-gatherer ancestors. If they didn’t eat it, then you don’t eat it. This list is not exhaustive. No list can be! Use it simply as a guide to help you on your journey

Meat Pork, lamb, beef (lean), bison, deer, elk, duck, turkey, chicken, quail and other lean meats

Fish Almost any seafood that isn’t fried! Salmon, Tilapia, Shrimp, Crab, Lobster, Oysters, etc.

Fats Healthy fats can add a lot of flavor to your diet. Use Avocados, olive oil, coconut oil, etc.

Eggs Any type of edible egg, of course.

Vegetables Most vegetables including tomatoes, celery, peppers, onions, eggplant, artichoke, okra, asparagus, lettuce, spinach, carrots, squash, etc

Fruits The best choice is to stick with berries, but other fruits that are acceptable are apples, bananas, oranges, grapefruit, peaches, pears, plums, pineapple, pomegranate, guava, kiwi, lemon, lime, coconut, mango, passion fruit, pomegranate, cantaloupe, figs, etc

Nuts and seeds Pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts

Other acceptable foods Mushrooms, Fresh and dried herbs, spices

Please discuss any diet plan with a health professional.

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