The Paleo Diet
Page 20
6 large tomatoes, diced
1 yellow onion, minced
3 cloves garlic, minced
1 tsp black pepper
½ c lime juice
1 tsp cayenne pepper
1/3 c finely chopped
fresh cilantro
Combine all ingredients and mix well. Makes 2 cups.
Sicilian Skillet Veal Chops
8 veal chops
4 T olive oil
Pepper to taste
1 T oregano
1 T chopped parsley
2 garlic cloves, minced
2 lb tomatoes skinned, boiled, and mashed
In your largest skillet, brown chops in oil. Season with pepper. Sprinkle with oregano and parsley. Add garlic and tomatoes. Cover and simmer until tender, about thirty to forty minutes. Serves eight.
Pork
Pork Chops Stuffed with Chicken Livers
6 double rib lean pork chops,
trimmed of all visible fat
4 T olive oil
6 chicken livers, chopped
½ lb mushrooms, chopped
Pepper to taste
1 T finely chopped parsley
Slit chops to make pockets. Sauté the livers and mushrooms in 2 T of the olive oil. Season the chops with pepper and add parsley. Stuff pork chips with liver mixture and skewer to close pockets. Heat the remaining oil in a heavy skillet, add chops, and sear them over high heat on both sides. Place in large casserole dish, and bake at 350 degrees for twenty-five minutes or until tender. Serves six.
Broiled Tenderloin of Pork with Spicy Rub
1 garlic clove, minced
1 T paprika
1 T dry mustard
1 T ground coriander
2 T olive oil
1 T red wine
1 lb very lean pork tenderloin,
trimmed of all visible fat
and cut butterflied down
the middle
Mix garlic and dry spices in a mortar and pestle. Add in the oil and wine to make a paste. Rub the paste on the butterflied pork one hour before broiling. Broil pork 2 to 3 inches from heat source for about six minutes per side or until it is cooked to desired condition. Serves four.
Isola Baked Pork Chops
4 tomatoes, quartered
1½ c peeled and diced eggplant
2 c sliced zucchini
½ lb mushrooms, halved
1 clove garlic, minced
1 bay leaf
¼ tsp thyme
¼ tsp basil
¼ tsp chopped parsley
½ tsp black pepper
1 T olive oil
4 lean pork chops
Combine all ingredients except oil and pork chops. Grease a 9 × 13-inch baking dish with oil. Then layer the vegetable and spice mixture on bottom, and place pork chops on top. Cover and bake at 350 degrees for one hour or until meat is tender. Serve the vegetables as a separate dish. Serves four.
ORGAN MEATS
Lorrie’s Liver and Onions
¼ c olive oil
1 red onion, sliced thin
2 cloves garlic, minced
½ tsp basil
½ tsp rosemary
1 lb calf’s liver
½ c Burgundy wine
Heat oil in heavy skillet. Sauté onion, garlic, basil, and rosemary until onions are tender. Add liver, reduce heat, and simmer for ten minutes. Pour in wine and continue to simmer for fifteen minutes. Serves four.
Sautéed Rocky Mountain Chicken Livers
1 medium yellow onion, diced
2 garlic cloves, minced
1 green pepper, diced
2 T olive oil
¼ c Burgundy wine
1 lb chicken livers
Sauté the onion, garlic, and pepper in the oil with half of the wine. Add the livers and remaining wine. Sauté the livers until they are firm and brown. Serves four.
GAME MEATS
Buffalo Burgers
1 lb ground buffalo
½ red onion, finely chopped
2 garlic cloves, minced
1 T basil
1 T oregano
2 tsp black pepper
Mix all ingredients together in large mixing bowl until well blended. Shape meat into patties, and grill or broil on low heat, turning often. Serves four.
Tender Buffalo Roast
3-4 lb buffalo roast
1 red onion, chopped
1 small turnip, chopped
2 carrots, sliced thin
2 cloves garlic, minced
½ tsp black pepper
1 c red wine
1/3 c water
3 T chopped parsley
Place meat in a large baking dish. Add all remaining ingredients. Cover and cook at 400 degrees for ninety minutes or until meat is done through to the center. Slice thinly and place on serving plate. Pour remaining juices over meat before serving. Serves six.
Rocky Mountain Elk Steaks
4 medium-size elk steaks
½ c olive oil
2 garlic cloves, minced
½ red onion, sliced
1 tsp ground sage
1 tsp basil
1 tsp rosemary
1 c Burgundy wine
Wash steaks thoroughly, and place in 9 × 13-inch baking dish. Heat olive oil on low heat in heavy skillet. Sauté garlic, onion, and spices until tender. Stir in wine, and remove from heat. Pour over elk steaks. Cover and refrigerate for two to three hours. Grill or broil slowly until cooked as desired. Serves four.
Roast Pheasant with Fruit and Nut Stuffing
1 pheasant (2-3 lb)
¼ c olive oil
1 T fresh ground pepper
1 T garlic powder
1½ c freshly squeezed orange juice
½ c raisins
3 cloves
½ tsp ginger
½ c dried and coarsely chopped apricots (nonsulfured)
½ tsp grated orange peel
1 c chopped pecans
Preheat oven to 350 degrees. Wash and dry the pheasant, and brush with olive oil inside and out. Sprinkle inside and out with pepper and garlic powder. In a saucepan, combine the orange juice, raisins, and cloves. Bring to a boil, reduce the heat, and simmer for five minutes. Strain the mixture, discarding the cloves and reserving the orange juice and raisins. In a mixing bowl, combine the orange juice/raisin mixture, ginger, apricots, orange peel, and nuts. Mix well and use to stuff the pheasant. Place the pheasant, breast up, on a rack in a roasting pan and roast until tender, about thirty minutes per pound; brush frequently with the remaining orange juice. Place the pheasant on a serving platter, and trickle the liquid from the roasting pan over the pheasant. Serves two.
Barbecued Venison Steaks with Herbs
2 T chopped rosemary
2 T chopped garlic
2 T chopped thyme
¼ c olive oil
4 venison steaks (4 oz each)
Fresh ground pepper to taste
Make a marinade by combining the herbs and olive oil in a mixing bowl. Marinate the venison for four hours in refrigerator, covered. Remove steaks from marinade, and shake off excess oil. For grilling: Place steaks on grill, season with pepper, and brush frequently with marinade. Cook the steaks for about two to four minutes per side until well cooked. For broiling: Place steaks on broiler in oven for about five minutes per side or until cooked to your taste. Serves four.
DRIED MEATS (JERKY)
Basic Beef Jerky
2 lb lean beef, trimmed of all visible fat, cut into 1-inch-wide, 1/8-inch-thick strips with the grain of the muscle when possible
The easiest way to make jerky is to buy your own food dryer. Place beef strips on the racks of a home food dryer (available at any large discount store), and dry the meat until it is tough and chewy (usually overnight). Alternatively, dry in your oven on ungreased cookie sheets. Set oven at lowest baking temperature, and keep the door propped open. Maintain the temperature between 140 and 150 degrees. Drying time varies among ovens but typically ta
kes from four to twelve hours. The jerky is done when it is chewy and tough.
Spicy Beef Jerky
2 lb lean beef, trimmed of all visible fat, cut into 1-inch-wide, 1/8-inch-thick strips. (Almost any meat can be dried; try lean pork, venison, buffalo, even poultry and fish.) Follow instructions above for drying.
Chili powder
Cumin
Garlic powder
Onion powder
Dry mustard
Cayenne pepper
Lemon pepper
Turmeric
Coarse ground black pepper
Curry powder
White pepper
Mix any and all combinations of the spices listed above in a medium-size bowl to make a dry rub. Let your personal taste and imagination guide you, varying the amount of each ingredient according to preference. Our favorite is equal amounts of cumin, garlic powder, coarse ground black pepper, turmeric, and cayenne pepper. Dip each meat strip in the bowl of spices. Lightly coat and then marinate for at least thirty minutes; it’s better if you have time to marinate the meat overnight in a covered bowl in the refrigerator. Then prepare jerky using method in recipe above.
Dried Salmon
2 lb salmon filets cut into ½- to 1-inch-wide, 1/8-inch-thick strips. Include the skin and try to use wild, rather than farmed, salmon. Wild salmon tastes much better.
Dry the salmon strips using the same method as with the beef jerky. Again, the easiest way is to use your own food dryer. Place the salmon strips on the racks of a home food dryer (available at any large discount store), and dry the meat until it is not hard but just a little chewy. The oven-baking method also works.
EGG DISHES
Zesty Shrimp-Avocado Omelet
2 omega 3-enriched eggs
1 T olive oil
1 T chopped scallions
1 T chopped tomatoes
¼ c small shrimp
(fresh or thawed frozen)
1 tsp dried dill weed
½ tsp black pepper
Guacamole Fiesta
(see page 189 for recipe)
Crack eggs into a small bowl, and mix thoroughly with a fork or a wire whisk. Using a small, nonstick omelet skillet, heat oil on medium heat. Pour in eggs, and cook slowly until bubbles appear in the middle. Using a spatula, gently lift edges of omelet and allow uncooked egg to run off to sides. Once the omelet is firm, sprinkle scallions, tomatoes, and shrimp in center of omelet, and top with dill and pepper. Fold omelets in half, and cook for 30 seconds. Remove from pan, and top with Guacamole Fiesta. Serves one.
Scrambled Basil Eggs Topped with Salsa
2 omega 3-enriched eggs
1 tsp dried basil
2 T Anaheim Cilantro Salsa
(see page 190 for recipe)
Crack eggs into a small bowl, add basil, and mix thoroughly with a fork or a wire whisk. Scramble eggs in a nonstick skillet. Remove the eggs with a Teflon spatula, and top with Anaheim Cilantro Salsa. Serves one.
Poached Eggs with Peach Salsa
Olive oil
2 omega 3-enriched eggs
2 T Peach Salsa
(see page 190 for recipe)
Bring ½ inch of water to a boil in a saucepan. Rub a little olive oil in the egg wells of an egg poacher (available at most kitchen and cooking specialty stores). Crack eggs into the egg wells and reduce heat to a slow boil. Place poacher in the saucepan and cover. Extra-large eggs take about seven minutes for soft yolks; medium eggs, about six minutes. Remove egg poacher from pan with a hot glove, and free the eggs with a flexible rubber spatula. Gently transfer the eggs to a plate, and smother with Peach Salsa. Serves one.
VEGETABLE DISHES
Carrot-Mushroom Stir-Fry
6 carrots, sliced thin
4 T olive oil
5 scallions, sliced into 1-inch pieces
10 medium mushrooms, sliced thin
1 T lemon juice
½ tsp black pepper
Steam carrots until tender. Heat oil in large skillet. Add carrots, scallions, and mushrooms, and stir-fry until all are cooked. Add lemon juice and pepper, and mix well. Serves four.
Baked Mushrooms Contra Costa
12 large white mushrooms
4 T lemon juice
2 T olive oil
2 T minced parsley
1 clove garlic, minced
2 T minced onion
1 tsp black pepper
2-4 T dry sherry
Wash mushrooms and remove stems. Sprinkle lemon juice on each cap, and set in 9 × 13-inch baking dish. Mince stems and sauté in olive oil. In a medium-size bowl, combine sautéed mushroom stems with remaining ingredients. Spoon stuffing generously into each mushroom cap. Cover and bake at 350 degrees for fifteen minutes. Serves three to four.
Marinated Mushrooms
20 medium mushrooms
2 red onions, sliced
¼ c fresh chopped parsley
1 c olive oil
½ c dry white wine
¼ c lemon juice
1 clove garlic, minced
¼ tsp black pepper
1 tsp oregano
Wash mushrooms, and slice in half. Combine with onions. In blender, puree remaining ingredients. Pour over mushrooms and onions, mixing well. Refrigerate overnight or longer. Serves four.
Ratatouille
2 large onions, chopped
2 cloves garlic, minced
4 T olive oil
2 green peppers, seeded and cut into strips
1 lb sliced zucchini
1 lb diced eggplant
4 large tomatoes, skinned and wedged
3 T fresh chopped parsley
½ tsp oregano
¼ tsp black pepper
Sauté onions and garlic in olive oil until tender. Add remaining ingredients, and bring to a boil. Reduce heat, cover, and let simmer until vegetables are tender (about thirty to forty-five minutes). Serves six to eight.
Spicy Stuffed Squash
2 medium acorn squash
½ water
2 medium carrots, cooked and chopped
2 small turnips, cooked and
chopped
1 T olive oil
½ tsp ground cinnamon
¼ tsp nutmeg
1 c peeled, coarsely chopped apple
Cut squash in half, and remove seeds and strings. Place squash, cut side down, in a 9 × 13-inch baking dish. Add water, and cover with foil. Bake at 350 degrees for thirty minutes. Remove from oven, and turn squash so that cut side is facing up. Cover with foil, and bake for twenty to thirty minutes more until tender. Scoop the pulp out of each squash half, keeping shells intact. Place pulp in blender, and add carrots and turnips. Blend until smooth. Stir in oil, cinnamon, and nutmeg, blending well. Fold in apple, and spoon into squash shells. Return to baking dish, and bake at 350 degrees for fifteen to twenty minutes or until heated through. Serves four.
Baked Tomatoes
2 large tomatoes
½ c minced mushrooms
1 tsp chopped parsley
1 clove garlic, minced
1 scallion, chopped
1 tsp finely chopped fresh basil
½ tsp thyme
¼ c olive oil
Slice tomatoes in half, scoop out most of the pulp, and set in medium-size baking dish. Combine pulp with remaining ingredients, and fill each tomato half. Bake at 375 degrees for ten to fifteen minutes. Serves four.
Walnut Broccoli with Carrots
½ c olive oil
1 medium onion, sliced in rings
2 large carrots, sliced
diagonally 1/8 inch thick
2 large stalks broccoli, sliced
¼ inch thick
½ c raw, shelled walnuts
Heat oil in heavy skillet, and sauté onion until tender. Add carrots and broccoli, and stir-fry until tender yet crispy. Add walnuts, and cook three to five minutes longer. Serves two.
SALADS
Spinach Salad à la Cordani
½ 1b pork tenderloin, sliced and
chopped into fine pieces
2 T olive oil
1 bunch fresh spinach, washed, drained, and torn into pieces of desired size
1 can sliced water chestnuts (rinsed of salt)
1 lb fresh mushrooms, sliced thin
4 hard-boiled omega 3- enriched eggs, sliced
Sauté the pork tenderloin pieces in the olive oil until lightly browned. In a large serving bowl, toss together spinach, water chestnuts, and mushrooms. Top the salad with sliced, hard-boiled eggs and pork tenderloin pieces. Allow diners to add their own favorite dressing (see pages 190-191 for dressing recipes). Serves four.
Ambrosia Salad
6 carrots, shredded
2 c fresh pineapple chunks
¼ c raisins
¼ c walnuts
1 T lemon juice
In large bowl, mix all ingredients. Cover and chill before serving. Serves four.
Spinach Salad with Crabmeat
2 large bunches fresh spinach
leaves, washed and dried
1 Walla Walla, Vidalia, or Maui
sweet onion, sliced thin
2 large tomatoes, sliced thin
¼ 1b cooked, shredded
crabmeat
2 hard-boiled omega 3-
enriched eggs, sliced thin
Tear spinach leaves into small pieces, and mix with onions, tomatoes, and crabmeat. Just before serving, toss with Spinach Salad Dressing (see page 190) and top with egg slices. Serves four.
Carrot Salad
8 carrots
1 medium red onion, sliced thin
1 green pepper, seeded and
sliced thin
4 medium tomatoes,
peeled and pureed
½ c flaxseed oil
¾ c lemon juice
4 T dry mustard
½ tsp black pepper
Steam carrots until tender. Slice them thinly crosswise, and place in a large bowl. Combine remaining ingredients until well mixed, and then add to carrots, stirring until carrots are well coated. Refrigerate overnight, and serve well chilled. Serves four.