Paleo Cookbook

Top 10 Foods With Deliciously New Recipes

By Elaine Ross

All Rights Reserved

Copyright 2013 Kingyo Publishing

First Ebook Edition

This book may not be reproduced or transmitted or stored in whole or in part by any means, including graphic, electronic, or mechanical without the express written consent of the author.

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Table of Contents

The Paleo Diet - in a Nutshell

Almonds

Almond and Hazelnut Dukkah

Brussels Sprouts with Bacon and Almonds

Orange and Almond Cake

Apples

Apple & Tomato Chutney

Apple Citrus Delight

Apple & Coconut Cake

Avocado

Baked Sweet Potato with Bacon, Red Pepper & Avocado

Avocado, Coconut & Chocolate Smoothie

Salmon & Avocado Ceviche

Beef

Thai Beef Salad

Tender Braised Beef Brisket with Carrots

Steak with Chimichurri Sauce

Berries

Strawberry, Orange and Coconut Fiesta

Very Berry Muffins

Paleo Muesli

Broccoli

Frittata of Carrot, Broccoli & Tomatoes

Broccoli, Sweet Potato & Tomato Curry

Lemony Roasted Broccoli with Almonds

Coconut

Steamed Pumpkin & Coconut Custard

Coconut Fish Stew

Dark, Leafy Vegetables

Stir Fried Spinach with Walnuts

Kale, Banana & Apple Smoothie

Warm Salad of Beet, Chard & Pine Nuts

Salad Of Cantaloupe, Avocado, Arugula & Parma Ham

Olives and Olive Oil

Salad of Pear, Avocado & Olives

Mushroom, Roasted Pepper & Olive Tapenade

Moroccan Chicken Tagine

Salmon

Salmon with Tangy Lemon & Mango Sauce

Steamed Fish Parcels With Tomatoes

Sweet Potato Fishcakes

Index

Dear Reader,

Thank you for downloading my book. I hope that you will enjoy these recipes.

I would very much like to hear about your experience with this book, so please leave a review on Amazon. It will surely help and  encourage me to create better books in the future.

While you’re there, don’t forget to check out my other books:

Paleo Cookbook : A Quick Guide With Deliciously Easy Recipes For Breakfast, Lunch & Dinner

Healthy Slow Cooker Recipes : Deliciously Easy Meals To Live Healthy & Lose Weight

Yours sincerely,

Elaine Ross

The Paleo Diet - in a Nutshell

While it has gained a sudden burst of popularity in recent years, the Paleo diet is not new — far from it, in fact.

No, the Paleo diet is not some newfound way of eating that some doctors and scientists have recently discovered, although plenty of them will say they’ve done research supporting this diet.

The Paleo diet is the way our human ancestors ate centuries ago, which is why you will sometimes see it referred to as the “caveman diet”. It’s a diet that is based on the caveman’s way of eating — scouring the Earth for whatever food they can find, which includes meat, fish, and plant foods such as berries and seeds.

Now, obviously, we have come a long way from those days, and don’t need to hunt and kill our own meat (unless we want to, of course), and we have a wide variety of plant foods available a hop, skip and a jump away at our local supermarkets. In these ways, it’s not exactly the same style of eating.

What is similar is the types of foods. The Paleo diet is a diet full of high quality proteins. Grass fed beef, wild fish and seafood, free range and organic chicken and pork. It should not include poor quality meats that are pumped full of antibiotics, and it should not include processed foods of any kind, because let’s face it, the animals that cavemen ate ran wild, and ate what they should have eaten, and I shouldn’t have to tell you that they didn’t eat Twinkies and Pop-Tarts.

The best part about eating Paleo is that you are not hungry. Protein, fruits, vegetables, nuts and seeds are all healthy, nutritious and filling foods that will leave you feeling full. Of course there are some things you should not eat, and some things that you should eat only in small amounts, but once you begin eating this way, you’ll notice that you don’t need those bad foods to be satisfied.

You’ll find yourself feeling good, feeling full, and losing weight as well. So much so that you’ll wonder why you didn’t start eating this way years ago.

In my first book Paleo Cookbook : A Quick Guide With Deliciously Easy Recipes For Breakfast, Lunch & Dinner

I’ve touched on the variety of foods you can and can’t eat, as well as easy recipes that fit perfectly within this diet.

This book lists the 10 best sources of macronutrients for a Paleo Diet. Macronutrients are primary components in our diet in the form of proteins, fats and carbohydrates that give the body energy to function properly.

So, if you’re ready to learn more, then let’s continue on your Paleo journey!

Almonds

Health Benefits of Almonds

Almonds are high in monounsaturated fats - they keep us healthy by lowering the bad cholesterol in our blood stream. They are also a great source of proteins, vitamins and minerals, which helps to prevent heart disease, gut disease and diabetes.

Compared to other nuts, almonds have the highest amount of vitamin E, which keeps the skin healthy and helps prevent cancer.

They are also a good source of fiber, which acts as an appetite suppressant and is a great help if you are looking to lose weight.

Almonds and the Paleo Diet

Almonds are fantastic because they are easy to carry around and are available throughout the year. They can be enjoyed in various forms - raw, organic or dry roasted almonds are best.

Almonds are great as a snack or topping and in pesto or stuffing. Grind almonds in a food processor as a substitute for breadcrumbs. Almond butter can be used as a spread and almond flour is an indispensable substitute for recipes calling for wheat flour. Unsweetened almond milk can be used as a substitute for dairy milk.

Here are 3 ways you can enjoy almonds in your Paleo Diet:

Almond and Hazelnut Dukkah

Dukkah is an Egyptian condiment, which is traditionally eaten as a dip together with olive oil. You can vary the ingredients according to your preference. You can also coat fish, chicken or meat in dukkah before pan-frying or broiling.

Makes 2 cups

Total Prep Time: 15 minutes

Ingredients

1 cup almonds

1 cup hazelnuts

½ cup sesame seeds

2 tablespoons cumin seeds

2 tablespoons coriander seeds

1 tablespoon fennel seeds

½ teaspoon ground chili pepper

Sea salt and black pepper

Directions

Preheat the oven to 350ºF/180ºC.

Place nuts on a baking tray and roast for a few minutes - keep your eyes on them because they could burn in an instant. Remove from oven and transfer to a clean tea towel. Rub gently to remove skins from hazelnuts.

Dry fry sesame seeds and spices in a frying pan until fragrant. Mix in the nuts and transfer to a food processor. The mix needs to have a slightly coarse texture, so do not over process.  Use immediately or store in an airtight container, it will keep for up to 2 months.

Brussels Sprouts with Bacon and Almonds

Makes 4 servings

Total Prep Time: 30 Minutes

Ingredients

1 tablespoon olive oil

2 slices nitrate-free bacon, chopped

2 shallots, finely chopped

1 pound/450 grams Brussels sprouts, trimmed

Sea salt and black pepper

1 cup chicken stock, preferably homemade

1 teaspoon lemon juice

½ cup toasted slivered almonds

Directions

Cut the Brussels sprouts in half if they are too big.

Heat oil in a pan over medium to high heat. Cook bacon till crisp, remove and drain on paper towels.

In the same pan, put in shallots and stir fry till soft. Put in Brussels sprouts and stir-fry for 1 minute. Season, add chicken stock and bring to boil. Cover and lower heat. Cook for 8-10 minutes - do not overcook the sprouts as this will make them taste bitter. Remove from heat, add in lemon juice and stir. Sprinkle with toasted almonds.

Orange and Almond Cake

Makes 12 servings

Total Prep Time: 1.5 hours

Ingredients

2 oranges

1 tablespoon butter, melted

3 pastured eggs

½ cup raw honey or maple syrup

3 cups almond flour

1 teaspoon baking powder

½ cup slivered almonds

Directions

Put oranges whole in a pot. Add enough water to cover and bring to boil. Then lower the heat and simmer for about 1 ½ to 2 hours, until you can easily poke through the skins with a skewer. Remove oranges. When cool enough to handle, roughly chop and transfer to a food processor. Process until smooth.

Preheat the oven to 350ºF/180ºC. Grease a 9-inch/22 cm spring-form pan with butter and line with parchment paper.

Break eggs into a mixing bowl together with the honey and beat till fluffy. Add in orange pulp, almond flour and baking powder. Beat till well combined. Pour into pan, sprinkle with almonds and bake for 45 minutes to an hour. When you insert a skewer into the centre of the cake and it comes out clean, it's cooked. Remove and transfer to wire rack to cool. Serve with whipped coconut cream.

Apples

Health Benefits of Apples

Apples are packed with phytonutrients, also known as phytochemicals. Phytonutrients are a natural occurring chemical in plants that aid in the functioning of the body and protect it from disease.

Apples contain many antioxidants, especially vitamin C, which protects the cells in the body from damage caused by free radicals. Free radicals are organic molecules that cause damage at the cellular level which lead to ageing, macular degeneration, heart disease, diabetes and cancer.

Being high in fiber content, apples help to keep the digestive system healthy, control blood sugar and help to lower the bad cholesterol in the body. Fiber also makes you feel full for longer thereby making it great for weight loss.

Apples and the Paleo Diet

Apples make a great snack and are easy to carry around. They suppress appetite and sugar cravings. Apples contain simple carbohydrates in the form of fructose, which converts immediately into energy.

When buying go for organic, local and in season. Apples are typically in season end summer through fall. It is preferable to eat them raw or you can blitz them into smoothies and juices. The addition of apples to cooking and baking gives it a sweet and sometimes tart taste.

Here are 3 ways that you can enjoy apple in your Paleo Diet:

Apple & Tomato Chutney

Chutneys are handy to have at home. Serve them with cold meats, cheese, curries or roast pork.

Makes 1-2 jars

Total Prep Time: 30 minutes

Ingredients

1 pound/500 grams tomatoes, roughly chopped

4 Granny Smith apples, cored and chopped

1 small knob of fresh ginger, thinly sliced

1 cinnamon stick

1 cup cider vinegar or lemon juice

1 cup honey

½ teaspoon red pepper flakes

sea salt

½ cup raisins

Directions

Add all ingredients into a pot, bring to boil, lower heat and simmer for about 20 to 30 minutes over medium to low heat. Stir often until apples are soft. Leave to cool and store in sterilized jars. They should keep for 2 to 3 weeks in the refrigerator.

Apple Citrus Delight

Makes 2 Servings

Total Prep Time: 15 minutes

Ingredients

2 red apples, cored and roughly chopped

2 oranges, peeled

½ peeled lemon

2 tablespoons honey

1 small bunch of fresh mint

Directions

Place all ingredients into a juicer and blend away. Enjoy.

Apple & Coconut Cake

Makes 12 servings

Total Prep Time: 1.5 hours

Ingredients

3 pastured eggs

3 cups almond flour

6 tablespoons coconut flour

1 teaspoon baking soda

1 cup butter, melted

½ cup raw honey or maple syrup

1 teaspoon organic vanilla extract

2 tablespoons coconut milk

½ cup shredded, unsweetened coconut flakes

2 Granny Smith apples, peeled, cored and shredded

Directions

Preheat oven to 350°F/180°C. Grease a 9-inch/22 cm spring-form pan with some butter and line with parchment paper.

Sift flour and baking powder. Break eggs into a separate bowl together with the butter, honey and vanilla. Beat till light and fluffy. Add in flour. Beat till well combined. Then add in milk, flaked coconut and apple. Stir to combine.

Pour into pan and bake for 45 minutes to an hour. When you insert a skewer into the centre of the cake and it comes out clean, it's cooked. Remove and transfer to wire rack to cool. Serve with whipped coconut cream.

Avocado

Health Benefits of Avocado

Avocado is a carotenoid antioxidant powerhouse. The high fat content (more on that in a moment) in avocado acts as a vessel for carotenoid antioxidants to be absorbed into the body. Antioxidants are essential in the prevention of cellular damage, which could lead to cancer, heart disease and ageing. Antioxidants also enhance our immune system, which protects us from infections and keep us healthy.

Avocado is indeed high in fat content but it falls under the 'good fat' category. Good fats are essential for the functioning of the body. They help transport vitamins into the body, keep the skin supple, and generally lower the 'bad fat' that is often associated with heart disease.

Avocado and the Paleo Diet

Avocado has a thick skin that protects it from pesticides hence you can safely buy non-organic. It is also available year-round. The high fiber content in avocado makes you feel full and the oleic acid helps tell your brain that you are full.

An important source of fat, avocado provides the energizing fuel required by the body. Nothing feels more fulfilling like an avocado smoothie in the morning. Think about adding chopped avocado to salads and salsas. Or use avocado oil in your salad dressings.

Here are 3 ways you can enjoy avocado in your Paleo Diet:

Baked Sweet Potato with Bacon, Red Pepper & Avocado

This recipe uses a mixture of coconut milk & lemon juice as a substitute for sour cream. You may also use yams in place of sweet potatoes.

Makes 4 servings

Total Prep Time: 1 hour

Ingredients

4-6 sweet potatoes, unpeeled

2 tablespoons olive oil

2 slices nitrate-free bacon, chopped

½ cup unsweetened coconut milk, chilled

2 teaspoon lemon juice

paprika, sea salt and black pepper

½ red pepper, diced

1 avocado, diced

Directions

Heat oven to 400°F/200°C.

Give the potatoes a good scrub and pierce them with a fork in several places. Place the sweet potatoes on a baking sheet. Brush half the olive oil onto the potatoes. Bake for about 45 minutes, or until tender.

Meanwhile, heat the remaining oil over medium to high heat and fry bacon until crisp. Remove and drain on paper towels.

Open coconut can and scoop up the solids. You can drink the water or reserve it to make smoothies. Using a whisk, whip coconut cream until thick and fluffy. Add in lemon juice and seasonings, to taste. Give it another quick whisk.

To serve, split the sweet potatoes in the middle and ladle cream on top. Garnish with bacon, peppers and avocado.

Avocado, Coconut & Chocolate Smoothie

Makes 2 servings

Total Prep Time: 15 minutes

Ingredients

3 tablespoons raw honey

2 ripe avocados, pitted and peeled

½ cup coconut milk

1 cup almond milk

2 tablespoons unsweetened cocoa powder

1 cup of crushed ice

Directions

Put all ingredients into a blender. Blend till smooth. Enjoy.

Salmon & Avocado Ceviche

Sashimi grade salmon is best for this dish. Alternatively, use the freshest salmon you can get your hands on.

Makes 4 servings

Total Prep Time: 30 minutes

Ingredients

1 ½ pounds/700 grams fresh wild salmon, sliced thinly

sea salt and  black pepper

2 limes

1 chili pepper, finely chopped

2 shallots, finely chopped

2 avocados

avocado oil or olive oil

fresh cilantro leaves

Directions

Arrange sliced salmon on a plate, season with salt and pepper. Squeeze the juice of 1 lime over the salmon. Leave to marinate in the refrigerator for 30 minutes.

Cut the remaining lime into wedges. Cut the avocado into half around the stone, give both sides a twist and separate. Remove the stone and scoop out the flesh. Slice thinly and arrange on top of the salmon. Scatter chili pepper and shallots and drizzle a little oil on top. Serve garnished with cilantro leaves and lime wedges.

Beef

Health Benefits of Beef

Proteins are a macronutrient, like fats and carbohydrates. Fats and carbohydrates provide energy for the body. The role of proteins is to build and repair the tissues in the body.

Beef is the best food source for proteins, B-complex vitamins, zinc and iron. B-complex vitamins help to improve mood and memory. They also help you to manage stress better. Zinc is an essential mineral that boosts the immune system and is good for the skin, hair and nails. Zinc also improves our sense of taste and smell and is essential for reproduction and pregnancy.

Beef and the Paleo Diet

The great thing about the Paleo Diet is that you can eat as much meat as you want. Grass-fed meat is always recommended and you shouldn't be afraid of fatty cuts of meat or organ meat like liver, heart and kidney. The sky's the limit on how you can prepare your meats - stir frying, roasting, broiling, stews and braises - but remember to go easy on the sea salt and additional oil and fat.

Here are 3 ways that you can enjoy beef in your Paleo Diet:

Thai Beef Salad

This tangy salad is one of my favorite things to have for lunch.

Makes 4 servings

Total Prep Time: 45 minutes

Ingredients

1 pound/450g skirt or flank steak

1 cup cherry tomatoes, halved

1 cucumber, halved lengthwise and thinly sliced

½ red onion, thinly sliced

1 red chili pepper, seeds removed, thinly sliced

A bunch each of fresh cilantro, basil and mint, chopped

2 tablespoons toasted almonds or hazelnuts, chopped

Dressing

1 tablespoon fish sauce

1 ½ tablespoons lime juice

1 teaspoon grated fresh ginger

1 ½ tablespoons coconut palm sugar, finely chopped

1 clove garlic, crushed

1 tablespoon sesame oil

1 tablespoon soy sauce (optional)

Directions

Put dressing ingredients together. Place steak into a food storage bag, pour in half the dressing, seal and make sure that the steak is well coated. Refrigerate for at least ½ hour. If storing for longer, turn the bag occasionally.

Meanwhile, prepare the vegetables, herbs and nuts and assemble them in a salad bowl. Pour in the remaining dressing and toss salad.

Remove marinated steak. Depending on the thickness and your preference, broil the steak for 3-5 minutes, turn and broil for another 3-5 minutes. Remove and cover with foil. Let stand for 10 minutes.

Slice steak thinly. Place on top of salad and serve.

Tender Braised Beef Brisket with Carrots

Makes 4 Servings

Total Prep Time: 3 ½ hours

Ingredients

2 pounds/900 grams beef brisket

sea salt and black pepper

1 teaspoon dried oregano

2 yellow onions, chopped

4 carrots, diced

4 celery ribs, diced

3 bay leaves

1 cup chicken stock

1 can crushed tomatoes

Directions

Preheat oven to 350°F/180°C.

Cut a piece of parchment paper to fit the top of a heavy ovenproof pot. Rub brisket all over with salt, pepper and oregano. Transfer to pot, followed by onions, carrots, celery and bay leaves. Pour in chicken stock and canned tomatoes. Place parchment paper on top and cover with lid. This is to prevent moisture from escaping. Leave to cook for 1 hour.

Turn the brisket and check if more stock needs to be added. Cover and cook for another hour. Remove cover and roast for about 15 minutes more to thicken the sauce.

Take pot out from oven, transfer brisket to a cutting board, cover loosely with foil and let stand for at least 10 minutes, then slice thinly. Serve with vegetables and sauce.

Steak with Chimichurri Sauce

This Argentinean sauce is the perfect condiment to steak. You can also use the sauce as a marinade for the steak. Serve with a simple salad of spinach, pear and walnuts.

Makes 4 Servings

Total Prep Time: 30 minutes

Ingredients

2 tablespoons olive oil

4 steaks (rib-eye, sirloin or flank)

Sauce

1 ½ cups fresh flat-leaf parsley

1 cup fresh cilantro

½ cup fresh oregano

2 garlic cloves, peeled

¾ cup olive oil

2 tablespoons red wine vinegar or lemon juice

sea salt and black pepper

½ teaspoon red pepper flakes

Directions

Chop fresh herbs and garlic finely. Alternatively, you can blitz them in a food processor. Transfer to a bowl. Whisk together oil, vinegar, salt, pepper and red pepper flakes, pour onto fresh herbs, stir to combine.

Season steaks with salt and pepper. Heat oil in a pan over high heat, cook steaks to your liking - about 3-5 minutes per side depending on the thickness. Serve with sauce on the side or on top of steaks.

Berries

Health Benefits of Berries

Strawberries, raspberries, blueberries, blackberries and other berry fruits have the highest content of antioxidants compared to any other food sources.

Antioxidants protect the body against inflammation and damage caused by free radicals. Antioxidants also keep our immune system strong.  Eating berries reduces the chances of getting heart disease, cancer and helps the brain stay healthy.

Berries are also very low in fat and high in fiber. Fiber helps to slow down the digestion and absorption of carbohydrates from the digestive tract into the body. This is an essential tool for weight loss because it helps manage hunger and provides sustained energy.

Berries and the Paleo Diet

Don’t be mistaken by the size of these diminutive darlings as they have some of the highest fiber content among all fruits besides being packed with nutrients. They act as fuel to keep the body lean and healthy as well as satisfy those sweet cravings.

Like when buying vegetables, organic and local is best because they are the freshest and have less pesticides. Strawberries, raspberries, blueberries and blackberries are best in summer.

Berries can be enjoyed on their own, blended into smoothies or added to salads and desserts. They are best eaten raw but can also be safely frozen with minimal loss to nutrients.

Here are 3 ways you can enjoy berries in your Paleo Diet:

Strawberry, Orange and Coconut Fiesta

Makes 2 Servings

Total Prep Time: 15 minutes

Ingredients

2 cups strawberries, rinsed and hulled

2 oranges, peeled and cut

1 cup coconut milk

2 tablespoons raw honey

ice

Directions

Put all ingredients into a blender and blend away. Enjoy.

Very Berry Muffins

Makes 12

Total Prep Time: 30 minutes

Ingredients

1 lemon

1 ½ cups almond flour

¾ cup coconut flour, sifted

5 pastured eggs

1 cup raw honey or maple syrup

⅔ cups butter, melted

1 cup mixed fresh berries

Directions

Preheat oven to 350°F/180°C.

Grease 12 muffin pans or liners. Grate rind of lemon. Place almond flour, coconut flour and rinds into a bowl and mix well.

Break and whisk eggs in a separate bowl. Add dry ingredients and mix well. Stir in honey, melted butter and berries.

Spoon mixture into muffin pans until two-thirds full. Bake for 15-20 minutes. To check, insert skewer into muffins - if they come out clean, they're cooked.

Paleo Muesli

Makes 4 Servings

Total Prep Time: 15 minutes

Ingredients

2 cups mixed fresh berries

½ cup mixed dried fruits

½ cup sunflower or pumpkin seeds

½ cup almonds, walnuts or hazelnuts, toasted

2 tablespoons desiccated coconut or coconut flakes

Directions

Mix all ingredients together. Serve with coconut or almond milk.

Broccoli

Health Benefits of Broccoli

Broccoli is one of the most nutritious vegetables. It is packed with vitamins and minerals that are essential to health. It also contains antioxidants, which protect the body and support the internal process of detoxification.

Broccoli is known for its cancer-fighting properties. Eating broccoli reduces the risk of diabetes, heart disease and high blood pressure. It also helps with keeping eyes and bones healthy. The high fiber content in broccoli is good for the digestive system.

Broccoli and the Paleo Diet

Not only is broccoli packed with nutrients, it also adds bulk to meals and is high in fiber. In addition, broccoli helps to burn fats and build muscles by regulating estrogen levels in the body.

Broccoli does not retain pesticides much, so you don’t necessarily need to buy organic. It is available year-round but is best in autumn and winter.

It is preferable to steam, stir-fry or roast broccoli rather than boil or eat it raw. Broccoli can also be added to a warm salad or pureed into soups.

Here are 3 ways that you can enjoy broccoli in your Paleo Diet:

Frittata of Carrot, Broccoli & Tomatoes

Makes 4 Servings

Total Prep Time: 30 minutes

Ingredients

8 pastured eggs, lightly beaten

sea salt and black pepper

1 tablespoon olive oil

½ cup grated carrot

½ cup broccoli, chopped finely

½ cup tomatoes, diced

A small bunch of fresh herbs (basil or parsley or dill), finely chopped

Directions

Preheat oven to 350°F/180°C.

Season eggs with salt and pepper. Heat oil in an ovenproof pan over medium heat and add carrots and broccoli. Fry vegetables until they start to turn golden, then add in tomatoes and herbs, mix well. Spread out the vegetables evenly and pour in the egg mixture. Lower the heat and leave to cook until the eggs start to set around the edges. Transfer to oven and cook for 8-10 minutes. Do not overcook eggs. Remove from oven and serve warm.

Broccoli, Sweet Potato & Tomato Curry

Makes 4 Servings

Total Prep Time: 45 minutes

Ingredients

1 tablespoon coconut oil

1 onion, chopped

1 garlic clove, finely chopped

1 teaspoon grated ginger

¼ teaspoon each ground cumin, coriander, turmeric and chili pepper

1 teaspoon garam masala (optional)

sea salt

1 sweet potato, peeled and cut into cubes

1 14 oz/400 grams can coconut milk

4 cups broccoli, cut into florets

1 tomato, chopped

1 tablespoon lime juice

Directions

Heat oil in a pan over medium to high heat. Add onions and stir-fry until soft. Add in garlic, ginger, spices, salt and stir- fry till fragrant. Add in sweet potatoes and coconut milk, bring to boil and cover. Lower heat and simmer for about 10 minutes.

Remove cover and add in broccoli and tomatoes. Cover and simmer for another 5 minutes, until broccoli is cooked to your liking. Remove lid, turn off heat and add lime juice. Serve hot.

Lemony Roasted Broccoli with Almonds

Makes 4 servings

Total Prep Time: 30 minutes

Ingredients

6 cups broccoli, cut into florets

2 tablespoons olive oil

sea salt and black pepper

1 tablespoon lemon juice

¼ teaspoon red pepper flakes (optional)

¼ cup toasted almond flakes

Directions

Preheat oven to 400°F/200°C.

Lay broccoli on a baking tray lined with foil or parchment paper. Drizzle with olive oil. Season and toss to coat. Arrange in a single layer and roast for about 20 minutes until broccoli is cooked. Remove and transfer to a bowl. Add in lemon juice and pepper flakes, toss to combine. Sprinkle toasted almonds on top and serve with your favorite grilled meat or fish.

Coconut

Health Benefits of Coconut

Coconut is highly nutritious and you can enjoy the various parts - flesh, juice, oil and milk. Coconut milk and oil are derived from coconut meat.

Coconuts strengthen the body's immune system and protect us from infection. It is also a great source of vitamins, minerals, amino acids, antioxidants and fiber.

Coconut water, the liquid inside young coconuts, is packed with electrolytes. It is nature's answer to a sports drink - drinking coconut water after a workout is great for optimal hydration and recovery.

The antioxidant properties in coconut oil make it a wonderful potion for healthy, supple skin and shiny, lustrous hair. Coconut milk is high in calcium, boosts metabolism and aids in weight loss.

Coconut and the Paleo Diet

Coconut milk is a popular alternative to dairy. It is also a great source of dietary fat which gives us the energy to get us going.

A dash of coconut milk gives dishes a rich and savory taste, which is hard to beat. You can also add coconut water to smoothies and juices. Using coconut oil for searing meat and stir-frying gives it a wonderful nutty aroma. And of course, coconut flour and desiccated coconut are indispensable for desserts.

Here are 2 ways you can enjoy coconut in your

Paleo Diet:

Steamed Pumpkin & Coconut Custard

Makes 6 servings

Total Prep Time: 1 hour

Ingredients

2 cups pumpkin, peeled and cut into ½ inch cubes

4 pastured eggs

1 ½ cups coconut cream

½ tsp sea salt

¾ cup raw honey or maple syrup

¼ teaspoon nutmeg

Directions

Steam pumpkin for about 5 minutes, until almost cooked.

Lightly beat eggs with a whisk and stir them into a bowl together with the coconut cream, salt, honey and nutmeg. Strain the mixture into six ramekins. Divide steamed pumpkin among the ramekins. Place ramekins on a tray and steam for 15 to 20 minutes until the custard sets.

Coconut Fish Stew

For this recipe you can use any type of wild-caught white fish such as cod, grouper, halibut, mahi-mahi or snapper. Serve with steamed cauliflower.

Makes 4 servings

Total Prep Time: 30 minutes

Ingredients

1 ½ pounds/700 grams firm white fish fillets, cut into portions

sea salt and black pepper

1 tablespoon coconut oil

1 yellow onion, finely chopped

1 teaspoon grated fresh ginger

1 crushed garlic clove

1 teaspoon ground coriander

1 teaspoon turmeric

1 green chili pepper, deseeded, finely chopped

8 curry leaves (optional)

1 cup fish or chicken stock

1 ½ cups unsweetened coconut milk

fresh cilantro leaves

Directions

Season fish fillets with sea salt and pepper. Set aside.

Heat oil over medium heat. Sauté onions for a few minutes until soft. Add in ginger, garlic, coriander, turmeric, chili pepper and curry leaves. Stir-fry until aromatic.

Add in stock and coconut milk, bring to boil. Add in fish. Reduce heat to a simmer for 10 minutes or until fish is cooked. Serve garnished with cilantro leaves.

Dark, Leafy Vegetables

Health Benefits of Dark, Leafy Vegetables

Dark, leafy greens like kale, collards, Swiss chard, spinach, mustard greens and arugula are rich in vitamins, minerals and phytochemicals that fight diseases.

Eating dark, leafy vegetables help to protect against heart disease, diabetes and even cancer. They are also good for the eyes, joints, brain-function as well as skin and hair health.

Dark, Leafy Vegetables and the Paleo Diet

Dark, leafy greens are very low in fat and carbohydrates. They are rich in fiber, which digests slowly thereby making you feel fuller for longer, staving off those hunger pangs. Dark, leafy greens are also a good source of protein that makes the body strong.

Organic and local is best - they are the freshest and have less pesticides. Also, they don't leave too much of a carbon footprint from having to travel a great distance from elsewhere.

Spinach, collard greens and arugula are available year-round.  Kale, chard and mustard greens are seasonal.

With such variety, leafy greens can be tossed into salads, simply steamed, stir-fried or added to soups and stews.

Here are 4 ways you can enjoy dark, leafy vegetables in your Paleo Diet:

Stir Fried Spinach with Walnuts

Serves 4 as a side dish

Total Prep Time: 15 minutes

Ingredients

2 tablespoons olive oil

1 clove garlic, peeled and sliced thinly

A bunch of fresh spinach, rinsed and chopped

2 tablespoons lemon juice

sea salt and black pepper

½ cup toasted walnuts

Directions

Heat oil in a pan over medium heat. Stir-fry garlic for a few seconds until aromatic. Add spinach and cover for 2-3 minutes - the residual water from rinsing the spinach will steam and cook them. Remove the cover, stir spinach to make sure they are evenly cooked. Add in lemon juice, salt and pepper. Mix well and remove from heat. Serve with crumbled toasted walnuts.

Kale, Banana & Apple Smoothie

Makes 2 servings

Total Prep Time: 15 minutes

Ingredients

2 cups kale, Swiss chards or spinach, roughly chopped

1 banana

1 apple or pear, cored

a small bunch of cilantro or parsley

1 lime, juice only

1 cup coconut water

Directions

Put all ingredients in a blender and blend away. Enjoy.

Warm Salad of Beet, Chard & Pine Nuts

Makes 4 servings

Total Prep Time: 1.5 hours

Ingredients

5 beets, washed and ends trimmed

1 tablespoon olive oil

½ red onion, sliced

1 bunch of Swiss chard, rinsed and roughly chopped

sea salt and black pepper

2 tablespoons toasted pine nuts

Orange and Ginger Vinaigrette

2 tablespoons orange juice

½ teaspoon grated ginger

¼ cup olive oil

sea salt and black pepper

Directions

Preheat oven to 400°F/200°C.

Wrap whole beets in foil and roast in the oven for about 1 hour, until cooked. Beets are cooked if you can pierce them easily with a fork. Remove from oven and rub their skins off under running water. Cut beets into cubes. Transfer to a salad bowl.

For vinaigrette, whisk ingredients together. Pour onto cooked beets.

Heat oil in a pan over medium heat, sauté onions for a few minutes until soft. Add the stalks of the chard and stir-fry for a few minutes. Then add the leaves and cover for 5 minutes - the residual water from rinsing the chard will steam and cook it. Remove the cover, stir chard to make sure evenly cooked. Sprinkle with salt and pepper, stir through and remove from heat. Transfer to salad bowl.

Gently mix beets and chards together, garnish with toasted pine nuts.

Salad Of Cantaloupe, Avocado, Arugula & Parma Ham

Makes 4 servings

Total Prep Time: 30 minutes

Ingredients

1 cantaloupe

1 avocado

a small bunch of arugula (rocket) leaves

a few slices of Parma ham (prosciutto)

Dressing

2 tablespoons lemon juice

1 teaspoon raw honey

¼cup olive oil

sea salt and black pepper

Directions

Cut the cantaloupe into half and remove the seeds. Cut into wedges and slice the skins off. Cut flesh into bite-sized pieces and transfer to a salad bowl.

Cut the avocado into half around the stone, give both sides a twist and separate. Remove the stone and scoop out the flesh. Slice and add to bowl. Rinse and dry the arugula and place into bowl.

Whisk dressing ingredients together and pour onto salad, toss to coat.

Divide among 4 plates. Then layer the Parma ham on top. Serve.

Olives and Olive Oil

Health Benefits of Olives and Olive Oil

Olives and olive oil are full of antioxidants, like vitamin E and copper, which protect us from diseases.  They have anti-histamine properties that work against allergies.

Olives and olive oil are high in monounsaturated fat, the good fats that lower cholesterol, prevent heart disease and reduce blood pressure. They are also high in iron and fiber. Eating olives and olive oil help prevent cancer, strengthen the bones and respiratory system.

Olives and the Paleo Diet

Olives and olive oil provide fat burning fuel and boost metabolism. They also aid in digestion and help tell your brain that you are full.

Olives have to be cured before eaten and then packed in brine for storage. Try to find organic and lower-sodium versions, or rinse off the excess brine when using.

Olives can be enjoyed as a snack or blended into a tapenade and served as a dip. They can also be tossed into stews.

Olive oil is one of the healthiest oils and is ubiquitous in everyday cooking. Reserve extra-virgin olive oil for salad dressings, dips and to drizzle onto cooked food to enhance flavor.

Here are 3 ways you can enjoy olives and olive oil in your Paleo Diet:

Salad of Pear, Avocado & Olives

Makes 4 Servings

Total Prep Time: 30 minutes

Ingredients

1 avocado

1 pear

1 head lettuce, shredded

½ cup pitted olives, sliced

½ cup red peppers, diced

Dressing

2 tablespoons lemon juice

1 teaspoon raw honey

¼ cup olive oil

sea salt and black pepper

Directions

Cut the avocado into half around the stone, give both sides a twist and separate. Remove the stone and scoop out the flesh. Slice and add to bowl.

Peel, core and cut the pear into bite-sized pieces. Add pear, lettuce, olives and red peppers into bowl.

Whisk dressing ingredients together and pour onto salad, toss to coat. Divide among 4 plates. Serve.

Mushroom, Roasted Pepper & Olive Tapenade

This dip is great served as an appetizer or a snack with raw, crunchy vegetable sticks or baked vegetable chips. They are also delicious served as a condiment with fish or chicken.

Makes 2 cups

Total Prep Time: 30 minutes

Ingredients

1 cup button mushrooms, halved

1 red pepper

½ cup pitted black olives

2 tablespoons fresh parsley or thyme

2 cloves garlic, peeled

1 tablespoon lemon juice

½ cup extra virgin olive oil

sea salt and black pepper

Directions

Broil the red pepper whole, turning a few times, until the skin turns black. Transfer to a bowl and cover with cling wrap for a few minutes. Remove blackened skins, cut and seed.

In a food processor, pulse all ingredients until they have a coarse texture. Do not over process. It is best to let the flavors develop for at least half an hour before use.

Moroccan Chicken Tagine

Chermoula is a North African spice paste that is used as a marinade. You can substitute store-bought spice mix but it’s so easy to do, I prefer to make my own.

Makes 4 Servings

Total Prep Time: 3.5 hours

Ingredients

1 organic pastured chicken, cut into pieces or 6 to 8 pieces thighs and legs

2 tomatoes, chopped

2 red onions, chopped

1 bunch fresh cilantro, leaves and stalks chopped

1 cup green olives

½ preserved lemon, or juice and zest from half a lemon

1 cup water

Chermoula

1 red onion

1 bunch fresh cilantro

A pinch of saffron strands, soaked in 1 tablespoon warm water

A small knob of fresh ginger

1 chili pepper

2 cloves garlic, peeled

1 tablespoon each ground cumin, coriander and paprika

½ preserved lemon, or juice and zest from half a lemon

sea salt and black pepper

½ cup olive oil

Directions

For chermoula, blend all ingredients together in a food processor until it forms a smooth paste.

Place half the chermoula into a storage bag together with chicken pieces. Seal and rub marinade over chicken. Leave to marinate for at least 2 hours or preferably overnight in the refrigerator.

Preheat oven to 350°F/180°C.

Mix the remaining chermoula with tomatoes and onions. Layer the bottom of an ovenproof pot with half the mixture. Add in marinated chicken pieces, olives, preserved lemon and cilantro. Cover with remaining tomatoes and onions and pour in water. Cover with lid and transfer to oven. Cook for one hour. Remove from oven and serve with steamed cauliflower.

Salmon

Health Benefits of Salmon

Salmon is a fantastic source of protein, omega-3 fat, vitamins and minerals. Omega-3 is an essential fatty acid that is critical to staying healthy. It prevents inflammation, protects joint cartilage and is essential for brain function and mood.

Eating salmon helps to protect against arthritis, depression and dementia. It also protects against heart disease, some cancers and keeps our eyes, skin and hair healthy.

Salmon and the Paleo Diet

Whenever possible, choose wild-caught salmon. Alaskan salmon especially is low in harmful contaminants like mercury, organic pollutants and pesticides. Also, most canned salmon are wild caught - so feel free to include that in your Paleo Diet too.

You can bake salmon, broil it, throw it in a salad or have it raw or smoked.

Here are 3 ways you can enjoy salmon in your Paleo Diet:

Salmon with Tangy Lemon & Mango Sauce

Makes 4 Servings

Total Prep Time: 30 minutes

Ingredients

4 salmon fillets

A pinch of sea salt and black pepper

2 tablespoons olive oil

Sauce

•

1 red onion, sliced

2 tablespoons honey

4 tablespoons lemon juice

¼ cup water

half a ripe mango, chopped

¼ cup mint leaves, chopped

•

Directions

Season the salmon with salt and pepper. Heat oil in a pan over high heat, pan-fry salmon till cooked to your liking. I like my salmon pink in the middle, which usually takes about 2 to 3 minutes per side, depending on the thickness of the fish. Transfer to plates.

Add onions into the same pan, stir-fry for a few minutes until onions are soft. Mix together honey, lemon juice and water, stir into pan. Lower heat and simmer for a few minutes until sauce thickens. Stir in chopped mangoes. Remove pan from heat and stir in mint. Serve sauce on the side or on top of the salmon with a crisp lettuce salad.

Steamed Fish Parcels With Tomatoes

For this recipe, you can use any type of wild-caught white fish such as cod, grouper, halibut or snapper. Serve with sautéed asparagus.

Makes 4 Servings

Total Prep Time: 30 minutes

Ingredients

2 salmon fillets

2 cod fillets

1 cup cherry tomatoes, halved

a few sprigs of  parsley, thyme or tarragon

1 lemon, sliced

Pinch of sea salt and black pepper

2 tablespoons olive oil

Directions

Tear out 4 pieces of aluminum foil or parchment paper, enough to hold and seal fish in a parcel. Cut fish fillets into half and divide among foil squares, placing them in the middle. Top each with tomatoes, herbs and a few slices of lemon. Season with salt and pepper then drizzle with olive oil. Fold sides of the foil together to form a parcel. Make sure the parcels are well sealed. Steam parcels in a steamer for 5-7 minutes. Alternatively, you can bake them in the oven at 400°F/200°C for 10-12 minutes.

Sweet Potato Fishcakes

Makes 4 servings

Total prep time: 1 hour

Ingredients

1 cup sweet potatoes, peeled and roughly chopped

1 pound/450 grams salmon fillet or 1 14.75 oz/400 grams good quality canned salmon, drained

1 onion, finely chopped

2 tablespoons scallion

1 large egg, lightly beaten

¼ cup coconut flour or almond flour

sea salt and black pepper

2 tablespoons coconut oil

1 lemon, cut into wedges

Directions

Add water into a pot till just about covers potatoes, then bring to boil. If using fresh, place fish in a steaming tray on top of pot, cover and steam for about 10 minutes, until fish and potatoes are cooked. Alternatively, you can broil the salmon for about 15-20 minutes.

Remove steaming tray and drain potatoes. Flake the salmon with a fork and mash potatoes coarsely. Add rest of ingredients, except lemon. Mix well and form into patties.

Heat oil in a pan over low to medium heat. Cook patties 2-3 minutes per side, depending on thickness. Serve with lemon wedges and a green salad.

Index

Breakfast, Smoothies & Juices

Paleo Muesli

Apple Citrus Delight

Avocado, Coconut & Chocolate Smoothie

Kale, Banana & Apple Smoothie

Strawberry, Orange and Coconut Fiesta

Lunch

Baked Sweet Potato with Bacon, Red Pepper & Avocado

Frittata of Carrot, Broccoli & Tomatoes

Salad Of Cantaloupe, Avocado, Arugula & Parma Ham

Salad of Pear, Avocado & Olives

Salmon & Avocado Ceviche

Sweet Potato Fishcakes

Thai Beef Salad

Dinner

Broccoli, Sweet Potato & Tomato Curry

Coconut Fish Stew

Moroccan Chicken Tagine

Salmon with Tangy Lemon & Mango Sauce

Steak with Chimichurri Sauce

Steamed Fish Parcels With Tomatoes

Tender Braised Beef Brisket with Carrots

Condiments

Almond and Hazelnut Dukkah

Apple & Tomato Chutney

Mushroom, Roasted Pepper & Olive Tapenade

Sides

Brussels Sprouts with Bacon and Almonds

Lemony Roasted Broccoli with Almonds

Stir Fried Spinach with Walnuts

Warm Salad of Beet, Chard & Pine Nuts

Dessert

Apple & Coconut Cake

Very Berry Muffins

Orange and Almond Cake

Steamed Pumpkin & Coconut Custard

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Elaine

Table of Contents

The Paleo Diet - in a Nutshell

Almonds

Almond and Hazelnut Dukkah

Brussels Sprouts with Bacon and Almonds

Orange and Almond Cake

Apples

Apple & Tomato Chutney

Apple Citrus Delight

Apple & Coconut Cake

Avocado

Baked Sweet Potato with Bacon, Red Pepper & Avocado

Avocado, Coconut & Chocolate Smoothie

Salmon & Avocado Ceviche

Beef

Thai Beef Salad

Tender Braised Beef Brisket with Carrots

Steak with Chimichurri Sauce

Berries

Strawberry, Orange and Coconut Fiesta

Very Berry Muffins

Paleo Muesli

Broccoli

Frittata of Carrot, Broccoli & Tomatoes

Broccoli, Sweet Potato & Tomato Curry

Lemony Roasted Broccoli with Almonds

Coconut

Steamed Pumpkin & Coconut Custard

Coconut Fish Stew

Dark, Leafy Vegetables

Stir Fried Spinach with Walnuts

Kale, Banana & Apple Smoothie

Warm Salad of Beet, Chard & Pine Nuts

Salad Of Cantaloupe, Avocado, Arugula & Parma Ham

Olives and Olive Oil

Salad of Pear, Avocado & Olives

Mushroom, Roasted Pepper & Olive Tapenade

Moroccan Chicken Tagine

Salmon

Salmon with Tangy Lemon & Mango Sauce

Steamed Fish Parcels With Tomatoes

Sweet Potato Fishcakes

Index