The Paleo Diet

by Cordain, Loren

  Substitute powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, and ground cardamom seeds. Actually, any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called lite salts or potassium chloride salts, because chloride, like sodium, is not good for your health.

  Vinegar

  Substitute lemon or lime juice (fresh or reconstituted). For tomato-containing recipes such as salsa, replace vinegar with lime juice; with fruit recipes, lemon juice usually works.

  Butter/Fat

  Replace butter, margarine, shortening, or lard with olive oil, flaxseed oil, walnut oil, or avocado oil. As I’ve discussed, olive oil has a wonderful flavor and is high in the health-promoting monounsaturated fats but generally has a poor omega 6 to omega 3 fat ratio. The same holds true for avocado oil. These two oils should frequently be complemented by, or blended with, other oils containing better omega 6 to omega 3 ratios such as flaxseed or walnut oils. The only oil you should cook with is olive oil. Flaxseed and walnut oils are unstable during cooking and may produce toxic by-products.

  Sugars

  Concentrated sugars of any kind—even natural sugars (honey, maple sugar, and date sugar)—were not staple components for our Paleolithic ancestors. Sugars in the Paleo Diet should be obtained mainly from fruits and vegetables, not from concentrated sources. However, fruit purees flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, and vanilla, to name a few) can be used in recipes to add sweetness to sauces, condiments, and desserts.

  Alcohol

  Alcoholic beverages clearly were not a component of true Paleolithic diets, and yours should be limited to an occasional glass of wine, beer, or spirits as part of your Open Meals. Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible; also, wine contains a number of health-promoting phytochemicals and antioxidants. Note: If you suffer from an autoimmune disease, the alcohol and the yeast in wine or other alcoholic beverages can potentially cause problems, and you would be wise to avoid them altogether.

  Cereals

  Nut flours (almond, pecan, walnut, hazelnut) can be made in food processors or purchased at some health food or specialty stores, and they can be used to thicken sauces or to add flavor to condiments. Again, these products should be used sparingly. They have the potential to unbalance your diet and disrupt your health when they’re used excessively or in combination with oils, honey, dried fruit, or fruit purees. The foundation of Paleo Diet carbohydrates is fresh fruits and vegetables—not nut flours, honey, fruit juices, or purees.

  Now, bon appetit!

  Recipes

  Many thanks to Don Wiss, Patti Vincent, and all of the other cooks, Paleochefs, gourmets, and gourmands at PaleoFood.com for inspiring me.

  FISH AND SEAFOOD

  Cajun Catfish Bake

  2 lb catfish

  4 T olive oil

  1 clove garlic, minced

  3 T freshly squeezed lemon juice

  1½ tsp black pepper

  ½ tsp cayenne pepper

  ½ tsp turmeric

  Thoroughly wash catfish and place in a 9 × 13-inch baking dish greased with a little olive oil. Heat the rest of the olive oil in a saucepan and sauté garlic. Pour over catfish. Sprinkle lemon juice and remaining spices evenly over fish. Bake at 350 degrees for twenty to twenty-five minutes. Serves three to four.

  Sand Harbor Baked Cod

  1 lb cod filets

  ½ c white wine

  ¼ yellow onion, sliced

  2 T lemon juice

  1 T dried dill

  1 tsp turmeric

  Wash fish thoroughly in cool water, and lay it in a shallow baking dish. Pour in white wine. Spread onion slices evenly over fish, and sprinkle with lemon juice, dill, and turmeric. Cover with foil, and bake at 375 degrees for twenty minutes or until fish flakes easily with a fork. Serves two to three.

  Lime and Dill Crab

  2 large Dungeness crabs,

  cooked, cracked, shelled,

  and chilled

  2 T lime juice

  2 tsp paprika

  2 tsp dried, ground dill weed

  2-3 limes, cut into wedges

  3-4 sprigs parsley, finely chopped

  Drizzle crabmeat with lime juice and sprinkle with paprika and dill. Serve with lime wedges and garnish with parsley. Serves two.

  Baked Haddock Italiano

  2 lb haddock

  6 T olive oil

  3 cloves garlic, minced

  1 red onion, minced

  1 green pepper, chopped

  4 tomatoes, diced

  6 T fresh chopped parsley

  1 tsp dried basil

  1 tsp dill weed

  1/8 tsp black pepper

  2 T lemon juice

  Thoroughly wash haddock in cool water and set aside. Heat oil in a heavy skillet, and sauté garlic and onion until tender. Add green peppers and continue to sauté on low heat until tender. Add tomatoes, parsley, basil, dill, and black pepper. Remove from heat and spread half the sauce in the bottom of a 9 × 13-inch baking dish. Place fish on top, and pour remaining sauce over entire fish. Sprinkle with lemon juice. Cover with foil, and bake at 375 degrees for fifteen to twenty minutes or until flaky. Serves four.

  Savory Steamed Mussels

  1 lb fresh mussels in shells

  ½ c water

  1 clove garlic, minced

  2 T olive oil

  1 tsp dill

  1 T fresh lemon juice

  ½ c dry white wine

  Steam mussels in water until shells open. While mussels are steaming, sauté garlic in olive oil. Add dill, lemon juice, and wine. Simmer for three minutes. When mussels are open, put on serving plate and pour mixture over each. Serves two.

  Salmon Steaks in Curry Sauce

  Two 8-ounce salmon steaks

  2 tsp curry powder

  1 tsp turmeric

  ½ tsp cayenne pepper

  1 c chicken stock (salt free)

  4 tsp white wine

  Wash salmon, and place in shallow baking dish. Mix curry, turmeric, and pepper with chicken stock, and pour over fish. Pour in white wine, and cover with foil. Bake at 350 degrees for twenty to thirty minutes. Salmon should flake easily with fork. Serves two.

  Chez Lorraine’s Baked Salmon

  4 salmon steaks (about 1¾-2 lb)

  4 T lemon juice

  1 tsp dill weed

  2 T finely chopped fresh chives

  Lime wedges

  Place each salmon steak on a piece of aluminum foil large enough to wrap it. Pour lemon juice over each steak, sprinkle with dill, and seal each steak in its aluminum pouch. Put the aluminum-sealed steaks in a Pyrex dish and bake at 350 degrees for thirty minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges. Serves four.

  Shrimp-Stuffed Avocados

  4 large avocados, peeled

  and halved, seeds removed

  1½ c small salad shrimp,

  cooked and washed

  1 T lemon juice

  1 T onion powder

  1 tsp black pepper

  1 T paprika

  Set avocados on serving plate with cut side facing up. Combine shrimp, lemon juice, onion powder, and pepper in a medium-size mixing bowl. Spoon shrimp mixture onto each avocado, covering generously. Sprinkle top of each stuffed avocado with paprika before serving. Serves four.

  Barbecued Alaskan Shrimp

  2½ lb shelled and steamed

  jumbo shrimp with tails

  left on

  ¼ c virgin olive oil

  3 garlic cloves, minced

  1/8 tsp paprika

&n
bsp; Dash of cayenne pepper

  2 T lemon juice

  2 fresh limes, cut into wedges

  3-4 sprigs fresh parsley

  Place cooked shrimp in a large bowl. Mix olive oil, garlic, spices, and lemon juice in a separate bowl. Brush shrimp with spice mixture, and place on hot grill or under broiler for one to two minutes. Turn shrimp and continue cooking for an additional one to two minutes. Garnish with lime wedges and parsley. Serves three to four.

  Tahoe Shrimp Salad

  1 lb small salad shrimp,

  cooked

  ½ red onion, minced

  1 T dried dill weed

  1 T paprika

  2 T fresh-squeezed lemon

  juice

  3 c chopped lettuce

  1 hard-boiled egg, sliced

  Rinse and drain shrimp, and set aside. In a small bowl, mix together onion, dill weed, paprika, and lemon juice. Fold in shrimp. Serve shrimp salad on lettuce, and top with hard-boiled egg slices. Serves two.

  Red Snapper in Snappy Sauce

  ¼ c olive oil

  2 cloves garlic

  2 lb red snapper filets

  ½ c freshly squeezed lime juice

  2 T freshly squeezed lemon

  juice

  1 tsp cayenne pepper

  1 tsp black pepper

  2 tomatoes, diced

  4 scallions, sliced thin

  ½ green bell pepper, chopped

  ½ red bell pepper, chopped

  Cilantro for garnish

  Heat oil in skillet, and sauté garlic until golden brown. Lay fish in oil, and sprinkle with lime and lemon juice. Sprinkle cayenne and black peppers over all, then add tomatoes, scallions, and red and green bell peppers. Cover and simmer for fifteen minutes or until fish flakes easily with a fork. Garnish with cilantro. Serves four.

  Brockway Tuna Salad

  1 can albacore tuna, packed

  in water, low sodium

  ½ red onion, chopped

  ½ c chopped celery

  1 small jar diced pimentos

  (no salt)

  ½ c Omega 3 Mayonnaise

  1 c shredded romaine lettuce

  1 T flaxseed oil

  1 T lemon juice

  1 tsp paprika

  ½ tsp freshly ground pepper

  Drain tuna, then place in a colander and rinse thoroughly to remove any remaining salt. In a mixing bowl, combine tuna with onion, celery, pimentos, and mayonnaise, mixing thoroughly. Toss the lettuce with flaxseed oil and lemon juice, and make a bed of lettuce in a medium-size serving bowl. Dollop the tuna mixture on the lettuce bed. Sprinkle with paprika and pepper to taste. Serves one.

  DOMESTIC LOW-FAT MEAT ENTRÉES

  (Beef, Chicken, Veal, Pork, Organ Meats, Game Meats)

  Beef

  Stir-Fried Beef with Vegetables

  12 oz boneless sirloin steak, trimmed of all visible fat, thinly sliced into small, bite-size strips

  2 T olive oil

  1 clove garlic, pressed

  ¼ c Burgundy wine

  1 yellow onion, cut thinly into wedges

  1 red pepper, seeded and cut into slender strips

  2 celery stalks, chopped

  4 oz thinly sliced carrots

  4 oz sliced mushrooms

  3 T lemon juice

  Sauté the beef in half of the oil with garlic and half of the wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Sauté the onion, red pepper, celery, and carrots until the onion is tender—about four minutes. Add the remainder of the wine. Add the mushrooms and lemon juice. Stir-fry mixture for approximately three more minutes. Combine the vegetables with the meat. Serves two.

  Omega Meatballs

  1 lb lean ground beef

  1 T olive oil

  1 medium carrot, grated

  1 small scallion, finely diced

  1 omega 3-enriched egg, beaten

  ¼ tsp powdered garlic

  ¼ tsp powdered onion

  Mix all ingredients and make into small balls. Place the meatballs in a Pyrex pan greased with olive oil. Bake covered at 350 degrees for thirty to forty-five minutes or until done. Serves two to three.

  Beef and Spinach Scramble

  2 T olive oil

  1 lb very lean ground beef

  3 scallions, chopped

  2 cloves garlic, minced

  1 tsp black pepper

  1 tsp basil

  1 c fresh spinach, washed and

  steamed

  4 omega 3-enriched eggs,

  scrambled

  In a large, heavy skillet heat olive oil. Add beef, scallions, garlic, pepper, and basil. Cook on low heat until meat is thoroughly browned. Turn heat up to medium and add spinach, stirring for five minutes. Add eggs and continue stirring for about one minute or until eggs are cooked. Serves four.

  Auroch Beef Cabbage Rolls

  1 head cabbage

  1½ lb very lean ground beef

  1 medium red onion, chopped

  2 omega 3-enriched eggs

  ¼ tsp black pepper

  1 tsp oregano

  1 clove garlic, minced

  6-8 medium-size tomatoes,

  peeled and pureed

  Wash cabbage and remove core. Steam for five minutes or until leaves are loose and slightly limp. Pull off leaves and set aside. Mix together all remaining ingredients, reserving 1/3 c tomato puree for later. Fill each cabbage leaf with meat mixture and roll. Place in 9 × 13-inch glass baking dish. Spread rolls with remaining tomato puree, and cover with foil. Bake at 350 degrees for one hour. Serves four to six.

  Paleo-Correct Meat Loaf

  2 lb extra-lean ground beef

  2 red onions, finely chopped

  4 garlic cloves, minced

  ½ red pepper, chopped

  ½ c fresh cilantro, chopped

  ½ c fresh parsley, chopped

  2 tsp cumin

  1 tsp pepper

  3 omega 3-enriched eggs, beaten

  2 T olive oil

  Mix all ingredients in a large mixing bowl. Spread mixture evenly in an 8½ × 11-inch baking dish. Bake at 400 degrees for forty-five minutes or until well cooked. Serves eight.

  Burgundy Walnut Beef Roast

  1 beef roast (2-3 lb)

  6 large tomatoes, diced

  ¼ tsp black pepper

  2 garlic cloves, minced

  1 c Burgundy wine

  1 red onion, diced

  2 T freshly squeezed lemon juice

  3 T olive oil

  1 T dry mustard

  Place meat in covered deep roasting pan. Mix all other ingredients, and pour over meat. Cover and bake at 350 degrees for one to one and a half hours, and baste two or three times while baking. Serves six.

  Chicken

  Kenny’s Barbecued Spicy Chicken

  2 T fresh lemon juice

  1 T fresh orange juice

  2 scallions, finely chopped

  1 tsp finely chopped fresh

  tarragon

  1 tsp finely chopped fresh thyme

  1 tsp finely chopped fresh sage

  1 tsp fennel seeds, toasted

  and crushed

  Freshly ground black pepper

  to taste

  4 boneless, skinless chicken

  breast halves

  In a large bowl combine all ingredients except chicken. Mix well to produce marinade. Place the chicken in the bowl, coat thoroughly, and marinate for one to two hours. For grilling: Fire up the barbecue and grill the chicken on medium heat, turning constantly while basting with the marinade until the breasts are cooked. For broiling: Cook under the broiler, turning constantly while basting with the marinade until done. Serves four.

  Altamira Stuffed Chicken

  ½ red onion, chopped

  1 T olive oil

  3-4 chopped chicken livers

  ½ c Pinot Noir red wine

  ¼ c raisins

  ½ c walnuts

  ¼ c celery

  1 apple, cored,
peeled,

  and diced

  1 whole, skinned large chicken

  Sauté onion in oil until tender. Mix in chopped chicken livers and brown. Pour in wine, add raisins, walnuts, celery, and apple, and simmer for five minutes. Stuff chicken with mixture and bake in covered dish at 400 degrees for one hour or until done. Serves three to four.

  Gingery Chicken and Veggies

  ½ c olive oil

  2 cloves garlic, minced

  ½ red onion, sliced

  1 tsp powdered ginger

  2 c cooked chicken breast

  meat, skinless and diced

  1 c chicken broth

  (no salt)

  ½ c chopped celery

  1 c thinly sliced carrots

  ½ bell pepper, sliced

  Heat oil mixture in heavy skillet, and sauté garlic and onion. Add remaining ingredients and simmer until vegetables are tender. Serves four.

  Chicken Cacciatore

  2 whole skinned chickens,

  cut up and trimmed

  of visible fat

  1 tsp pepper

  1 tsp oregano

  1 red onion, sliced

  1 c sliced mushrooms

  4 celery stalks, cut in

  ½ inch pieces

  ½ c water

  8 tomatoes, diced

  1 tsp basil

  1 tsp parsley

  Place chicken pieces in large baking dish. Sprinkle with pepper and oregano. Lay onion, mushrooms, and celery on top of chicken pieces. Pour in ½ c water to cover bottom of dish. Spread tomatoes over chicken, and top with sprinkles of basil and parsley. Bake at 325 degrees for two hours or until chicken is done. Serves six.

  Veal

  Slow - Cooked Veal with Salsa

  2 lb veal, sliced ½ inch thick

  2 c tomato salsa (recipe below)

  Place veal slices in crock pot, cover with salsa, and cook on low heat for five hours. Remove from pot and pour remaining salsa over meat before serving. Serves four.

  Salsa