Almond Chicken Salad
1 c cooked, diced chicken
breast meat
1 c chopped romaine lettuce
1 c shredded butter leaf lettuce
¼ c chopped red cabbage
½ c sliced almonds
½ c chopped Medjool dates
1-2 T flaxseed oil
1-2 T freshly squeezed orange
juice
Combine all ingredients except liquids in a large serving bowl. Toss with flaxseed oil and freshly squeezed orange juice. Serves two.
Marinated Cauliflower Salad
1 head cauliflower, small florets
½ red onion, sliced
½ green bell pepper, chopped
2/3 c marinade (below)
In medium-size salad bowl, combine cauliflower, onion, and pepper. Pour marinade over entire mixture, and refrigerate overnight. Serves four.
Marinade:
1 tsp black pepper
1 tsp dry mustard
6 tsp lemon juice
3 tsp red wine
1 c flaxseed oil
1 T dried onion flakes
1 T finely chopped fresh
parsley,
Mix all dressing ingredients in blender. Makes 1½ cups.
Butter Leaf Avocado Salad
2 c shredded butter leaf lettuce
1 c chopped iceberg lettuce
¼ c raisins
1 c quartered tomatoes
1 c avocado slices
Avocado oil
Lemon juice
Combine the lettuce, raisins, and tomatoes in a serving bowl, and layer the avocado slices around the top. Dress with avocado oil and lemon juice. Serves three.
Waldorf Salad
2 c diced, unpeeled red apples
2 T lemon juice mixed with
2 T flaxseed oil
1 c thinly sliced celery
½ c chopped walnuts
½ c raisins
2 c chopped iceberg lettuce
leaves
Toss together first five ingredients. Serve on top of lettuce bed. Serves two.
CONDIMENTS, DIPS, SALSAS, SALAD DRESSINGS, MARINADES
Omega 3 Mayonnaise
1 whole egg
1 T lemon juice
¼ tsp dry mustard
½ c olive oil
½ c flaxseed oil
Put egg, lemon juice, and mustard in blender, and blend for three to five seconds. Continue blending, and slowly add oils. Blend until the mayonnaise is thick. Scrape mayonnaise into a snaplock plastic container and refrigerate. The mayonnaise should keep for five to seven days. Makes 1 cup.
Veggie Dip
1 c Omega 3 Mayonnaise (recipe above)
1 tsp dried dill
½ tsp garlic powder
Pepper to taste
Mix all ingredients together. It is better if refrigerated for one hour before serving, but it is not necessary. Makes a great dip for raw veggies or to use as a salad dressing. Makes 1 cup.
Tartar Sauce
1 c Omega 3 Mayonnaise
(recipe above)
¼ c finely chopped red onion
½ T lemon juice
½ tsp dried dill
¼ tsp paprika
Pinch of garlic powder
Mix ingredients together. Chill prior to serving. Makes 1¼ cups.
Ray’s Catsup
3½ 1b tomatoes, washed
and sliced
2 medium onions, sliced
1/8 clove garlic
½ bay leaf
½ red pepper
¼ c unsweetened fruit juice
(white grape, pear, or apple)
1 tsp whole allspice
1 tsp whole cloves
1 tsp whole mace
1 tsp celery seeds
1 tsp black peppercorns
½ inch cinnamon stick
½ c lemon juice
Pinch of cayenne pepper
Boil tomatoes, onions, garlic, bay leaf, and pepper until soft. Add fruit juice. Mix spices (allspice, cloves, mace, celery seeds, peppercorns, and cinnamon), and put into a small cloth spice bag. Add spice bag to mixture; bring to a boil and continue boiling, stirring frequently, until reduced by half. Remove the spice bag. Add lemon juice and cayenne pepper. Continue boiling for ten minutes more. Bottle catsup in clean jars, with ¾ inch of space at top of jar for expansion. Seal and freeze immediately. Always refrigerate container that is currently in use. Makes about 2 cups.
Source: Neanderthin: A Caveman’s Guide to Nutrition, by Ray Audette. New York: St. Martin’s Press, 1999.
Guacamole Fiesta
3 ripe avocados
1 tsp freshly squeezed lemon juice
1 tsp coarsely ground black pepper
1 tsp garlic powder
1 jalapeño pepper, finely
diced, destemmed, and
deseeded
Mash avocados together with a fork or potato masher until smooth, and then stir in all other ingredients until well mixed. Makes 1½ cups.
Anaheim Cilantro Salsa
2 garlic cloves
1 large yellow onion, quartered
1 Anaheim pepper,
quartered and seeded
3 jalapeño peppers
6 tomatoes, peeled,
seeded, and chopped
1 c fresh cilantro
1 tsp ground cumin
Freshly ground pepper to taste
Mince garlic, onions, and peppers in a blender. Add tomatoes and cilantro, and continue blending until ingredients are mixed but still slightly chunky. Add cumin and pepper. Refrigerate until ready to use. Makes 2 cups.
Peach Salsa
1 c fresh peaches, peeled
and finely chopped
¼ c chopped red onions
¼ c chopped yellow or green
peppers
1 T lime juice
2 tsp chopped fresh cilantro
Cayenne pepper to taste
In a medium-size bowl, stir all ingredients together. Cover and chill for up to 6 hours. Makes 2 cups.
Spinach Salad Dressing
3 T dry mustard
1 clove garlic, minced
1 T black pepper
1 tsp cayenne pepper
1 tsp paprika
1 c Burgundy wine
1 c fresh tomatoes, pureed
2 c flaxseed oil
1 c lemon juice
Combine all ingredients in blender. Pour into a cruet, and shake well before each use. Makes 5 cups.
Omega 3 Russian Salad Dressing
1 c fresh tomatoes
½ c flaxseed oil
½ c lemon juice
3 T freshly squeezed orange juice
1 tsp paprika
1 small scallion or
1 tsp onion powder
1 tsp horseradish powder
(optional)
1 garlic clove (optional)
Put all ingredients in a blender, and blend until smooth. Makes 1 cup.
Raspberry Barbecue Sauce
2 tsp olive oil
¼ c minced onion
1 T seeded and minced
jalapeño chili
¼ c Ray’s Catsup (see page
189 for recipe)
¼ tsp dry mustard
¼ tsp cayenne pepper
2 c fresh or frozen
raspberries
Heat oil in a heavy skillet, and sauté onion and chili for about ten minutes. Add catsup, mustard, and cayenne, and heat until simmering. Add raspberries, and simmer for an additional ten minutes. Remove from heat and let cool. Pour into blender, and blend until smooth. Makes about 1½ cups.
Kona Local Marinade
½ c unsweetened fresh
pineapple juice
¼ c olive oil
3 T lime juice
2 T finely grated fresh
gingerroot
Combine all ingredients in a small bowl, and whisk until well blended. Use to marinate beef, chicken, pork, or fish when barbecuing. Makes about 1 cu
p.
Garlic and Herb Marinade
4 cloves garlic
4 T olive oil
1/3 c chopped fresh basil
1/3 c chopped fresh oregano
1/3 c chopped fresh parsley
6 T lemon juice
1 tsp black pepper
Mince garlic, and place in blender. Add remaining ingredients, and blend until well mixed. Use to brush on vegetables, chicken, or meat before and during grilling or broiling. Makes one-half cup.
SOUPS
Chicken Vegetable Soup
6 c water
Meat of 1 whole chicken,
diced
2 cloves garlic, minced
1 yellow onion, diced
1 bay leaf
1 tsp black pepper
6 fresh tomatoes, diced
2 small zucchini, sliced thin
3 carrots, diced
In a large pot, combine water, chicken, garlic, onion, bay leaf, and pepper. Bring to a boil. Reduce heat, cover, and simmer for about two hours or until chicken is tender. Remove bay leaf and discard. Add remaining ingredients, and bring to a boil. Reduce heat and cover. Simmer for about twenty minutes or until vegetables are tender. Serves six.
Gazpacho
4 large tomatoes, chopped
1 small onion, coarsely chopped
1 clove garlic, peeled
1 c unsalted tomato juice
2 T lemon juice
Pepper to taste
Cayenne pepper to taste
(optional)
1 sprig fresh parsley
4 ice cubes
1 medium cucumber, peeled
and coarsely chopped
Blend all ingredients in a blender or food processor until vegetables are small but not pureed. Serves two.
Source: Cooking Healthy with One Foot Out the Door by Polly Pritchford and Delia Quigley. Summertown, TN: The Book Publishing Company, 1995.
Paleo Zucchini Soup
2 T olive oil
1 red onion, chopped
5 cloves garlic, minced
2 qts water
2 c cooked, chopped beef,
chicken, or pork
2 T dried basil
2 T dried parsley
2 T dried thyme
1 T black pepper
2 c chopped carrots
2 c chopped celery
2 c chopped zucchini
2 c fresh chopped
tomatoes
½ c fresh chopped parsley
Heat olive oil, and sauté onion and garlic. Bring water to a boil, and add sautéed onion and garlic, meat, basil, parsley, thyme, and pepper. Lower heat, and simmer for one hour. One hour before eating, add carrots and celery. One-half hour before eating, add zucchini. Ten minutes before eating, add chopped tomatoes and fresh parsley. Serves six.
Spicy Tomato Soup
8 fresh tomatoes, pureed
1 c water
¼ c diced green chilies
1 c chicken broth
1 red onion, finely minced
2 cloves garlic, minced
¼ c diced chives
1 bell pepper, diced
1 tsp cayenne pepper
1 tsp paprika
Combine all ingredients in a large soup pot, and cook on low heat for one hour. Serves six.
FRUIT DISHES AND DESSERTS
Kyle’s Apple Breakfast
1 large apple (any type),
chopped into bite-size pieces
1 medium carrot, grated
Handful of raisins
Cinnamon
Mix the apple, carrot, and raisins in a bowl, and sprinkle cinnamon over the top. Serves one.
Almost Frozen Mashed Bananas
3-4 ripe bananas
1 tsp natural vanilla extract
Mash bananas with fork or potato masher in a bowl, and thoroughly stir in vanilla. Put mixture in freezer for twenty to thirty minutes, until it is thick but not frozen solid. Serves three to four.
Fresh Cinnamon Applesauce
6 apples
2-3 T fresh lemon juice
1 tsp cinnamon
Core, peel, and slice apples. Combine with lemon juice in blender until smooth. Sprinkle with cinnamon and serve. Serves two.
Emerald Bay Fruit and Nut Mix
½ c walnuts
½ c pecans
½ c raisins
½ c chopped fresh apples
½ c almonds
½ c chopped Medjool dates
2 T lemon juice
1 tsp cinnamon
Combine all nuts and fruits in a large serving bowl. Mix in lemon juice and cinnamon. Serve in small bowls. Serves four.
Baked Walnut-Cinnamon Apples
4 apples
1 c raisins
¼ c chopped walnuts
¼ tsp cinnamon
½ tsp natural vanilla extract
½ c water
Heat oven to 375 degrees. Core and pierce apples with a fork in several places around the center, to prevent them from bursting. Mix raisins, nuts, cinnamon, and vanilla in a small bowl. Fill center of each apple with this mixture. Place in a glass baking dish, and pour water into pan. Cover with foil, and bake for about thirty minutes or until tender. Serves four.
Peach-Almond Delight
3 fresh peaches
4 oz slivered almonds
2 T diced Medjool dates
1 tsp natural vanilla extract
2 tsp cinnamon
Wash the peaches, and cut each one into eight sections. Mix with the almonds and dates, and drizzle with vanilla; sprinkle cinnamon on top. Serves two.
Cantaloupe Stuffed with Blackberries and Pecans
1 cantaloupe
1 c blackberries
½ c chopped pecans
Mint or spearmint leaves
for garnish
Cut cantaloupe in half (using a serrated knife), and scoop out seeds. Fill each cavity with blackberries and pecans. Garnish with mint or spearmint leaves. Serves two.
Strawberry-Blueberry Horizon
1 c fresh strawberries
1 c fresh blueberries
½ tangerine, sectioned
1 T freshly squeezed orange juice
1 tsp natural vanilla extract
Ground nutmeg
Fresh mint
Mix the strawberries, blueberries, and tangerine sections in a bowl. Drip with orange juice and vanilla, and sprinkle with nutmeg. Serve chilled and garnished with mint. Serves three.
11
Paleo Exercise
Eating alone will not keep a man well; he must also take exercise.
—Hippocrates
Regular physical activity is every bit as important as diet in achieving good health and permanent weight loss. Regular exercise can:• Improve your insulin metabolism
• Increase HDL cholesterol and reduce blood triglycerides
• Lower your blood pressure
• Strengthen your heart and blood vessels
• Reduce your risk of developing heart disease and type 2 diabetes
• Alleviate stress, improve your mental outlook, and help you to sleep better
• Possibly increase bone mineral density in people under thirty and slow bone loss in older people
Here again, we need to follow the example set by our hunter-gatherer ancestors and use their activity levels as a guide for our own.
I must tell you that when asked to choose between doing long, hard, repetitive work and simply relaxing, or having fun, huntergatherers—just like their modern descendants—invariably would have opted for the latter two choices. In fact, the idea of exercise itself would have baffled these people. After all, no reasonable hunter-gatherers would have lifted heavy stones or run in circles for the mere sake of getting a “workout.” Convincing them to continue these boring activities—or to develop a fitness plan—would have been impossible.
The huge difference between Paleolithic people and us is that they had no choice but to do hard manual labor on a regular basis.
Their lives depended on it. Most of ours do not.
Exercise Plus Paleo Diet Equals Health: Joe’s Story
Joe Friel is an internationally known expert on fitness who has coached Olympic triathletes and is the author of a number of best-selling books for triathletes and cyclists. Here are his experiences with Paleo diets:I have known Dr. Cordain for many years, but I didn’t become aware of his work until 1995. That year we began to discuss nutrition for sports. As a longtime adherent to a very-high-carbohydrate diet for athletes, I was skeptical of his claim that eating less starch would benefit performance. Nearly every successful endurance athlete I had known ate as I did, with a heavy emphasis on cereals, bread, rice, pasta, pancakes, and potatoes. In fact, I had done quite well on this diet, having been an All-American age-group duathlete (bike and run), finishing in the top ten at World Championships. I had also coached many successful athletes, both professional and amateur, who ate the same way I did.
Our discussions eventually led to a challenge. Dr. Cordain suggested I try eating a diet more in line with what he recommended for one month. I took the challenge, determined to show him that eating as I had for years was the way to go. I started by simply cutting back significantly on starches and replacing those lost calories with fruits, vegetables, and very lean meats.
For the first two weeks I felt miserable. My recovery following workouts was slow, and my workouts were sluggish. I knew that I was well on my way to proving that he was wrong. But in week three, a curious thing happened. I began to notice that I was not only feeling better, but that my recovery was speeding up significantly. In the fourth week I experimented to see how many hours I could train.
Since my early forties (I was fifty-one at the time), I had not been able to train more than about twelve hours per week. Whenever I exceeded this weekly volume, upper-respiratory infections would soon set me back. In week four of the “experiment,” I trained sixteen hours without a sign of a cold, a sore throat, or an ear infection. I was amazed. I hadn’t done that many hours in nearly ten years. I decided to keep the experiment going.
That year I finished third at the U.S. national championship, with an excellent race, and qualified for the U.S. team for the World Championships. I had a stellar season, one of my best in years. This, of course, led to more questions of Dr. Cordain and my continued refining of the diet he recommended.
The Paleo Diet Page 21