– chop 3 to 8 cloves of garlic in a food processor
– add Raw Egg to Food Processor (raw eggs can be dangerous, but I’ve eaten them for years and never gotten sick. they also sell irradiated eggs that are supposedly safer. i use farm fresh eggs)
– add extra virgin olive oil as the food processor is on until it emulsifies (do this really slowly or you will end up with something weird). it usually takes about a cup to 2 cups
– flavor with half a lemon, salt, pepper and cumin
Awesome topping for sweet potatoes, as a base for salad dressing, on top of meats or pretty much anything that needs more fat blocks š
Oh if you are wondering about how creative you can get with smoothies, here is a great link for “green smoothie” ideas. Couple recipe ideas, but at the end it basically tells you what each veggie or fruit will do for your smoothie. http://kblog.lunchboxbunch.com/2010/02/green-juice-101-juicing-series.html
Okay so I have 10 pages and counting of typed up Paleo recipes, and if you want them all just give me your email. In the meantime, I’ll just pick out a couple of my favorites…
-Steak with Mushrooms and Onion in a Red Wine Sauce:
In a frying pan, place the trimmed fat from your steak. Once the pan is well greased, remove the fat (place in a jar and store for later cooking). Add your steak and cook on each side for only 4 minutes (it might look bloody once you cut into it, but it keeps cooking a little after you remove it from the pan). Place steak on a plate and while that sits add the following to the frying pan:
Sliced white or yellow onions and sliced mushrooms (I like to use baby bella).
Once the onion has become transparent and the mushrooms are obviously no longer raw, pour in a dash (or two, or three) of red wine of your choice (last time I did this I used a port, because that was the only thing open, and I HIGHLY recommend it). Have a sip for yourself. Cook about a minute longer. Then dump the ingredients from the pan over the steak. Enjoy the decadence.
-Chicken and Turmeric
Ingredients:
2-3 breasts chicken, de-skinned and de-boned
Ā½-1 onion (depends how much chicken and how much onion you want), diced
1-2 (or 3!) cloves garlic, diced or crushed
Turmeric
Olive oil
(optional, but recommended: 1 tsp chicken bouillon paste)
Directions: Heat olive oil in a frying pan. Cube the chicken into bite size pieces and place in frying pan. Cook until white on all sides (but not necessarily cooked all the way through). Remove from frying pan and set aside for later. To same pan, add a dash more oil and then the onions. Cook 1-2 minutes, then add the garlic. Cook a little longer, then add the bouillon paste. Now add the chicken again. Now dump some turmeric on there until itās all a fabulous golden color and stir together so that all the spices and bouillon gets intermixed and the onions and garlic are coating each piece of chicken. Cover and cook for 5-10 minutes to make sure the chicken is all fully cooked and the flavors blend to a savory goodness.
Notes: you can also add ginger to this mix, and lemon juice at the end (I just didnāt have fresh ginger first time I made this and forgot completely about the lemon, but it was still really good).
*-Whole Chicken Roasted with Garlic, Lemon, and Rosemary
This is and always has been one of my absolute favorite ways to make and eat chicken. I know the idea of cooking a whole entire chicken can be scary, especially since undercooking the chicken is something you absolutely donāt want to do. The best way to prevent this is by checking the interior temperature of the bird with a cooking thermometer. I donāt have one of these. I do the olā stab it with a fork and see if the juice runs clear (done) or red (not done) — although I will admit a meat thermometer is safer and only about $2, I think I may go get one soon.
Ingredients:
1 whole chicken (organic tend to be smaller, about 3 pounds. Cooking time will vary according to the size of the bird).
Zest and juice of 2 lemons (keep the leftover used lemon to stuff the chicken with)
Many cloves garlic, crushed
Rosemary
Olive oil
Directions: Preheat oven to 300. Mix the garlic, rosemary, and lemon zest with some olive oil in a small bowl (and salt if you like). Coat the entire chicken (inside and outside of the skin) thoroughly with this mixture. Stuff the leftover lemon bodies in the chicken. Bake at 300 degrees, breast up, for 3 hours (or until done). If you are in more of a hurry, then bake at 400 degrees for about 1 hour (but preheat the oven to 450, simply turn it down to 400 when you stick in the chicken).
-Sauteed Brussel Sprouts with Shallots and Lemon Juice
A slightly sweet variation of brussel sprouts. They’re delicious, trust me.
Ingredients:
10-12 brussel sprouts, quartered and de-cored
2 shallots, diced
Olive oil
2 lemon wedges
(optional: pine nuts or almond slices)
Directions: Heat oil in a non-stick skillet over medium-high heat. Add the shallots and cook for a couple minutes. Add the sprouts and turn until each one is thoroughly coated in oil. Cover and cook for 3 minutes. (Now you should add the nuts if you are including them.) Squeeze lemon wedges over the dish so that the juice coats the sprouts. Stir together and cook a little longer.
One of my favorite sites to pull recipes off from is eatingwell.com They always have great ideas and the nutrition info is listed with all recipes. Please know that this isn’t a strict paleo/primal website but many of the recipes will fit into this mold. Just make sure to check all ingredients to make sure they fit with what you are comfortable eating.
Another good source that I have found is Ellie Krieger’s “So Easy” cookbook. Again not all meals are 100% paleo/primal but there are plenty of good recipes that will fit with this challenge. All nutritional info is listed in the book. (Note: Some of the recipes in the book are also available online at foodnetwork.com)
I’d encourage all to check out these two sources. I’m 100% confident that even if you find after the end of the 8 week challenge that strict paleo/primal/zone doesn’t fit with your lifestyle, these two sources will help guide you to better nutritional choices for life.
4 ripe avocados
juice of 1 lemon
4-6 cloves chopped or minced garlic
2-3 medium red onions, chopped
cherry or heirloom tomatoes, halved or quartered, a handful or two usually is perfect*
about a tablespoon of olive oil
several shakes of cumin
salt and crushed black pepper to taste
if you like a touch of heat, and personally i think guac is proper only with a touch of heat, then i add between 1 to 2 jalapenos or 2-4 thai chilis, chopped**
mix all ingredients in a bowl and run a spoon through it, stirring and mashing until you have a nice consistency. my girlfriend sometimes dices the avocado if we’re in the mood for something more like a salsa.
*in Bahrain, regular tomatoes usually suck and are far too liquid/mushy, messes the consistency up. if you don’t have cherry tomatoes or tomatoes aren’t in season then just leave them out.
quick note: i realize nightshades (tomatoes), and/or onions, garlic, peppers, etc can sometimes (for certain people) have auto-immune or gut irritating effects (for the robb wolf followers out there : P), but i have yet to experience any of this as far as i can tell.
that said, if you scrap the tomatoes, onions, garlic and peppers, this recipe still makes a tasty guac spread.
Not sure if this belongs in this post or not, but can people make recommendations for post workout recipes or foods that they eat. I always struggle to find food that I can stomach within an hour of a workout that fit paleo/primal eating.
One of my favorite snacks is super simple. I just put a dab of almond butter on the end of each bite of a banana. Not sure how it fits into a zone block snack, but it sure is tasty!
if you cook a bunch of sweet potatoes, you can half them and eat that after with a little apple sauce or an apple. i also like to have protein shakes mixed with water.
I second the half a medium sweet potato thing (as I’m sure you’ve seen me gnawing on them post workout already). Also half a banana. Or citrus. Or you can be like Lamar Odom and just eat candy (ALL the time http://www.youtube.com/watch?v=73Du1HvTo3s).
I’ve been known to make up recipes because the comination of ingredients sounded good to me. Sometimes it’s a success, sometimes it can only be chalked up to a learning experience. This recipe is something I put together last week and it turned out to be really delicious! My 14 year old son loved it, so I think even your non-Paleo dinner guests would like it.
Garlic Shrimp and Paleo āSpaghettiā
One pound of wild caught white shrimp
One spaghetti squash
4 Tbsp. olive oil
4 cloves minced garlic
Dash of sea salt
Cut squash in half lengthwise. Scrape out seeds. Brush flesh with olive oil. Cook face down in a baking dish at 375 for 45 minutes.
Sauteeā 2 cloves of minced garlic in 2 Tbsp. olive oil until lightly golden. Set aside.
Sauteeā shrimp in remaining 2 Tbsp. olive oil and 2 cloves of minced garlic.
When spaghetti squash is finished cooking, scrape out flesh with a fork, creating āspaghettiā.
Toss with olive oil and garlic mixture and a dash of sea salt. Divide into three plates or pasta bowls. Top with shrimp. (For a guilty pleasure cheat, sprinkle with freshly grated parmesan cheese instead of sea salt).
Makes 3 servings (not necessarily zone weighted blocks).
I used organic no-salt added diced tomatoes and the fish was fresh wild caught Atlantic Cod (Whole Foods fish is great if you wanna know where to get fish).
Yes, Whole Foods is wonderful for fish, but so is the fishmonger at Main Street Market! What I love about both places is that the guys are very honest about what is the most fresh and they know just how much to give you and will even let you smell the fish if you are picky like that. Sometimes they’ll give you preparation tips. Food of All Nations also has some pretty good fish.
That recipe looks delish, Nate. Are there leftovers?
Yes. Most recipes I make produce 2 “Nate portions” and 1 “Jenn portion”. I’ll be having the leftovers for lunch tomorrow. <—Note how big of a bonus cooking at home is…lunch is done for the next day!
My dad makes an Italian fish stew which is pretty similar to this Puerto Rican one, but different spices. I’ll see if he’s willing to share his recipe.
Why did I not get a photo credit for your avatar pic! Whose awesome photo skills got you that shot, hmmm?
Here is another great simple meal (not 100% challenge approved so if you’re participating beware). I eat limited amounts of whole grains so thats why I say this is “Nate approved”. If you don’t want the bread, just leave it out and eat this as a tuna salad.
I subbed whole wheat burger rolls for the roll listed. I also just used shredded cheddar cheese. Other than that just make these as an open face “sandwich”
Very easy to make and tasted amazing. The little bit of flour used is just as a thickening agent so if you are so inclined it can be left out, subbed with almond flour or another appropriate thickener.
If you’re looking for a good chicken stock Whole Foods has their organic brand for a decent price (even cheaper than the non-organic brand at Kroger). Whatever brand you get just make sure to check the sodium content. Some are really really bad. No-salt added is preferred. Alternatively you can make your own stock (but I’m too lazy for that)
If you’re thinking about getting a food processor/blender , definitely consider an immersion blender. I love mine (just finished making paleo mashed potatoes aka cauliflower with it, yum) and it’s so much more convenient than any of the food processors or blenders I’ve used.
I actually just went and purchased a super cheap one today. I thought about the immersion ones but they were $50, and… well I am super cheap. But then I noticed my roommate has a food processor. And pureed cauliflower is delicious!!! Yummy.
Paleo Aioli/Mayonaise:
– chop 3 to 8 cloves of garlic in a food processor
– add Raw Egg to Food Processor (raw eggs can be dangerous, but I’ve eaten them for years and never gotten sick. they also sell irradiated eggs that are supposedly safer. i use farm fresh eggs)
– add extra virgin olive oil as the food processor is on until it emulsifies (do this really slowly or you will end up with something weird). it usually takes about a cup to 2 cups
– flavor with half a lemon, salt, pepper and cumin
Awesome topping for sweet potatoes, as a base for salad dressing, on top of meats or pretty much anything that needs more fat blocks š
Dip artichokes in it! Yum.
My Favorite Smoothie Recipe:
– 1/4th Cup Coconut Milk
– 40G whey protein
– half to whole banana
– 2 tablespoons almond butter
Oh if you are wondering about how creative you can get with smoothies, here is a great link for “green smoothie” ideas. Couple recipe ideas, but at the end it basically tells you what each veggie or fruit will do for your smoothie. http://kblog.lunchboxbunch.com/2010/02/green-juice-101-juicing-series.html
Crock Pot (zone/paleo friend):
Add any fatty meat to crock pot. Add chicken or beeth broth, some wine or vinegar, savory herbs, salt. Cook for 8 hours. DONE.
Okay so I have 10 pages and counting of typed up Paleo recipes, and if you want them all just give me your email. In the meantime, I’ll just pick out a couple of my favorites…
-Steak with Mushrooms and Onion in a Red Wine Sauce:
In a frying pan, place the trimmed fat from your steak. Once the pan is well greased, remove the fat (place in a jar and store for later cooking). Add your steak and cook on each side for only 4 minutes (it might look bloody once you cut into it, but it keeps cooking a little after you remove it from the pan). Place steak on a plate and while that sits add the following to the frying pan:
Sliced white or yellow onions and sliced mushrooms (I like to use baby bella).
Once the onion has become transparent and the mushrooms are obviously no longer raw, pour in a dash (or two, or three) of red wine of your choice (last time I did this I used a port, because that was the only thing open, and I HIGHLY recommend it). Have a sip for yourself. Cook about a minute longer. Then dump the ingredients from the pan over the steak. Enjoy the decadence.
-Chicken and Turmeric
Ingredients:
2-3 breasts chicken, de-skinned and de-boned
Ā½-1 onion (depends how much chicken and how much onion you want), diced
1-2 (or 3!) cloves garlic, diced or crushed
Turmeric
Olive oil
(optional, but recommended: 1 tsp chicken bouillon paste)
Directions: Heat olive oil in a frying pan. Cube the chicken into bite size pieces and place in frying pan. Cook until white on all sides (but not necessarily cooked all the way through). Remove from frying pan and set aside for later. To same pan, add a dash more oil and then the onions. Cook 1-2 minutes, then add the garlic. Cook a little longer, then add the bouillon paste. Now add the chicken again. Now dump some turmeric on there until itās all a fabulous golden color and stir together so that all the spices and bouillon gets intermixed and the onions and garlic are coating each piece of chicken. Cover and cook for 5-10 minutes to make sure the chicken is all fully cooked and the flavors blend to a savory goodness.
Notes: you can also add ginger to this mix, and lemon juice at the end (I just didnāt have fresh ginger first time I made this and forgot completely about the lemon, but it was still really good).
*-Whole Chicken Roasted with Garlic, Lemon, and Rosemary
This is and always has been one of my absolute favorite ways to make and eat chicken. I know the idea of cooking a whole entire chicken can be scary, especially since undercooking the chicken is something you absolutely donāt want to do. The best way to prevent this is by checking the interior temperature of the bird with a cooking thermometer. I donāt have one of these. I do the olā stab it with a fork and see if the juice runs clear (done) or red (not done) — although I will admit a meat thermometer is safer and only about $2, I think I may go get one soon.
Ingredients:
1 whole chicken (organic tend to be smaller, about 3 pounds. Cooking time will vary according to the size of the bird).
Zest and juice of 2 lemons (keep the leftover used lemon to stuff the chicken with)
Many cloves garlic, crushed
Rosemary
Olive oil
Directions: Preheat oven to 300. Mix the garlic, rosemary, and lemon zest with some olive oil in a small bowl (and salt if you like). Coat the entire chicken (inside and outside of the skin) thoroughly with this mixture. Stuff the leftover lemon bodies in the chicken. Bake at 300 degrees, breast up, for 3 hours (or until done). If you are in more of a hurry, then bake at 400 degrees for about 1 hour (but preheat the oven to 450, simply turn it down to 400 when you stick in the chicken).
-Sauteed Brussel Sprouts with Shallots and Lemon Juice
A slightly sweet variation of brussel sprouts. They’re delicious, trust me.
Ingredients:
10-12 brussel sprouts, quartered and de-cored
2 shallots, diced
Olive oil
2 lemon wedges
(optional: pine nuts or almond slices)
Directions: Heat oil in a non-stick skillet over medium-high heat. Add the shallots and cook for a couple minutes. Add the sprouts and turn until each one is thoroughly coated in oil. Cover and cook for 3 minutes. (Now you should add the nuts if you are including them.) Squeeze lemon wedges over the dish so that the juice coats the sprouts. Stir together and cook a little longer.
Elizabeth can you email me recipes please!! melissa@garyalbert.com. Thanks so much hot stuff in the hot pink sportsbra š
elizabeth,
can you send me your recipes.
imcneill at gmail dot com
thanks,
ian
Can you email me those recipes as well?
Thanks!!
Will you please email me the recipes as well? angdimaggio@gmail.com thanks
Can you email me the recipes? loosejs at yahoo dot com. Thanks SO much!
Hi, are you still offering to send your favorite paleo recipes? I’d love to recieve it as I’m just starting to follow a Paleo diet.
Karen
could you email me your list of recipes?! that would be awesome. stauf03@gmail.com
Hey, I would love to have the recipes also! Thanks so much!!!
I would love to have the recipes! Thank you so much for offering: fmgb333@cox.net
-Michelle
I would love the recipes– I am just starting a need some ideas. Thanks–tippv2j@hotmail.com
One of my favorite sites to pull recipes off from is eatingwell.com They always have great ideas and the nutrition info is listed with all recipes. Please know that this isn’t a strict paleo/primal website but many of the recipes will fit into this mold. Just make sure to check all ingredients to make sure they fit with what you are comfortable eating.
Another good source that I have found is Ellie Krieger’s “So Easy” cookbook. Again not all meals are 100% paleo/primal but there are plenty of good recipes that will fit with this challenge. All nutritional info is listed in the book. (Note: Some of the recipes in the book are also available online at foodnetwork.com)
I’d encourage all to check out these two sources. I’m 100% confident that even if you find after the end of the 8 week challenge that strict paleo/primal/zone doesn’t fit with your lifestyle, these two sources will help guide you to better nutritional choices for life.
Guacomole
4 ripe avocados
juice of 1 lemon
4-6 cloves chopped or minced garlic
2-3 medium red onions, chopped
cherry or heirloom tomatoes, halved or quartered, a handful or two usually is perfect*
about a tablespoon of olive oil
several shakes of cumin
salt and crushed black pepper to taste
if you like a touch of heat, and personally i think guac is proper only with a touch of heat, then i add between 1 to 2 jalapenos or 2-4 thai chilis, chopped**
mix all ingredients in a bowl and run a spoon through it, stirring and mashing until you have a nice consistency. my girlfriend sometimes dices the avocado if we’re in the mood for something more like a salsa.
*in Bahrain, regular tomatoes usually suck and are far too liquid/mushy, messes the consistency up. if you don’t have cherry tomatoes or tomatoes aren’t in season then just leave them out.
**don’t use canned jalapenos
quick note: i realize nightshades (tomatoes), and/or onions, garlic, peppers, etc can sometimes (for certain people) have auto-immune or gut irritating effects (for the robb wolf followers out there : P), but i have yet to experience any of this as far as i can tell.
that said, if you scrap the tomatoes, onions, garlic and peppers, this recipe still makes a tasty guac spread.
My (sort of) paleo* cookie secrets REVEALED: http://thisprimallife.com/2009/07/sort-of-almost-primal-chocolate-chip-cookies-and-other-recipes/
*This does NOT fit for the first three weeks of the challenge because it contains agave nectar/honey and chocolate. Save this for a cheat meal. š
Also, from super-hunky dreamboat Mark Sisson: http://www.marksdailyapple.com/primal-energy-bar-redux/
And lastly, an amazing appetizer from the divine Ms. Martha: http://www.marthastewart.com/recipe/stuffed-piquillo-peppers-with-goat-cheese?backto=true&backtourl=/photogallery/tapas#slide_12
Not sure if this belongs in this post or not, but can people make recommendations for post workout recipes or foods that they eat. I always struggle to find food that I can stomach within an hour of a workout that fit paleo/primal eating.
One of my favorite snacks is super simple. I just put a dab of almond butter on the end of each bite of a banana. Not sure how it fits into a zone block snack, but it sure is tasty!
if you cook a bunch of sweet potatoes, you can half them and eat that after with a little apple sauce or an apple. i also like to have protein shakes mixed with water.
I second the half a medium sweet potato thing (as I’m sure you’ve seen me gnawing on them post workout already). Also half a banana. Or citrus. Or you can be like Lamar Odom and just eat candy (ALL the time http://www.youtube.com/watch?v=73Du1HvTo3s).
I’ve been known to make up recipes because the comination of ingredients sounded good to me. Sometimes it’s a success, sometimes it can only be chalked up to a learning experience. This recipe is something I put together last week and it turned out to be really delicious! My 14 year old son loved it, so I think even your non-Paleo dinner guests would like it.
Garlic Shrimp and Paleo āSpaghettiā
One pound of wild caught white shrimp
One spaghetti squash
4 Tbsp. olive oil
4 cloves minced garlic
Dash of sea salt
Cut squash in half lengthwise. Scrape out seeds. Brush flesh with olive oil. Cook face down in a baking dish at 375 for 45 minutes.
Sauteeā 2 cloves of minced garlic in 2 Tbsp. olive oil until lightly golden. Set aside.
Sauteeā shrimp in remaining 2 Tbsp. olive oil and 2 cloves of minced garlic.
When spaghetti squash is finished cooking, scrape out flesh with a fork, creating āspaghettiā.
Toss with olive oil and garlic mixture and a dash of sea salt. Divide into three plates or pasta bowls. Top with shrimp. (For a guilty pleasure cheat, sprinkle with freshly grated parmesan cheese instead of sea salt).
Makes 3 servings (not necessarily zone weighted blocks).
I made this tonight for dinner and it was amazing. Super easy and it took me all of 20 min of prep and then just let it simmer for 20 min.
Puerto Rican Fish Stew:
http://www.eatingwell.com/recipes/puerto_rican_fish_stew_bacalao.html
I used organic no-salt added diced tomatoes and the fish was fresh wild caught Atlantic Cod (Whole Foods fish is great if you wanna know where to get fish).
The avocado is also a must for a topping.
Yes, Whole Foods is wonderful for fish, but so is the fishmonger at Main Street Market! What I love about both places is that the guys are very honest about what is the most fresh and they know just how much to give you and will even let you smell the fish if you are picky like that. Sometimes they’ll give you preparation tips. Food of All Nations also has some pretty good fish.
That recipe looks delish, Nate. Are there leftovers?
Yes. Most recipes I make produce 2 “Nate portions” and 1 “Jenn portion”. I’ll be having the leftovers for lunch tomorrow. <—Note how big of a bonus cooking at home is…lunch is done for the next day!
My dad makes an Italian fish stew which is pretty similar to this Puerto Rican one, but different spices. I’ll see if he’s willing to share his recipe.
Why did I not get a photo credit for your avatar pic! Whose awesome photo skills got you that shot, hmmm?
Here is another great simple meal (not 100% challenge approved so if you’re participating beware). I eat limited amounts of whole grains so thats why I say this is “Nate approved”. If you don’t want the bread, just leave it out and eat this as a tuna salad.
Italian-American Style Tuna Melt
http://www.foodnetwork.com/recipes/rachael-ray/italian-american-style-tuna-melts-recipe/index.html
I subbed whole wheat burger rolls for the roll listed. I also just used shredded cheddar cheese. Other than that just make these as an open face “sandwich”
I also left out the butter…
And the olive oil was way way reduced there. A few Tablespoons at most. Enough to coat the tuna is all you really need. Too much will make this runny
This was a big hit in my house this week.
Spicy Chicken with Dates and Butternut Squash:
http://www.rachaelrayshow.com/food/recipes/spicy-chicken-dates-and-butternut-squash/
Very easy to make and tasted amazing. The little bit of flour used is just as a thickening agent so if you are so inclined it can be left out, subbed with almond flour or another appropriate thickener.
If you’re looking for a good chicken stock Whole Foods has their organic brand for a decent price (even cheaper than the non-organic brand at Kroger). Whatever brand you get just make sure to check the sodium content. Some are really really bad. No-salt added is preferred. Alternatively you can make your own stock (but I’m too lazy for that)
Just came across this promising gem: http://www.wholefoodsmarket.com/recipes/2032
I really need to get a food processor and/or blender.
If you’re thinking about getting a food processor/blender , definitely consider an immersion blender. I love mine (just finished making paleo mashed potatoes aka cauliflower with it, yum) and it’s so much more convenient than any of the food processors or blenders I’ve used.
I actually just went and purchased a super cheap one today. I thought about the immersion ones but they were $50, and… well I am super cheap. But then I noticed my roommate has a food processor. And pureed cauliflower is delicious!!! Yummy.