Cracking the Paleo Diet Code: Lose Weight Fast With Primal Eating & Intermittent Fasting (How to Lose Weight Your Way) (10 page)

Serves:
1

Ingredients:

¼ pound asparagus,
large, woody stems snapped off, washed, drained

W
ater, for cooking

S
alt, to taste

O
live oil, for drizzling

For the poached egg
:

1
egg, large

1
tsp. white vinegar

P
inch salt

W
ater, for cooking

Directions:

1. To cook the asparagus: in a large saucepan, place enough water to fill it halfway. Set this over high flame and wait for the water to come to a rolling boil. Place the asparagus spears in the water and let the vegetables cook for only 2 minutes. Pour the contents of the saucepan into a colander. Shake off the excess liquid and set aside. The asparagus spears will continue cooking on their own.

2. Gently transfer the asparagus
to a plate. Sprinkle with a little salt and drizzle with a little oil.

3. To poach the egg: heat a small non-stick frying pan over high flame. Pour in just enough water so that you have an inch of liquid. Place in the salt and vinegar. Let the water come to a rolling boil, then turn down the heat to its lowest setting.

4. Carefully crack the egg in, making sure that the yolk is intact. Let the egg cook for 2 to 3 minutes, or until the edges are set. Using a slotted spoon, carefully fish out the entire poached egg. Gently tap the slotted spoon on the side of the pan to remove as much liquid as possible.

5. To assemble: simply place the poached egg on top of the cooked asparagus and serve immediately.

Serves:
1-2

Ingredients:

For the meatballs
:

1
zucchini, small, ends removed, skins scrubbed, grated, squeezed to remove the juice

1 pound
ground beef

1
leek, small, roots and yellow leaves removed, minced

1
egg, large, whisked well

1
cup almond meal

1
tsp. sea salt

B
lack pepper

A
ny Palo safe oil, for frying

For the pepper salsa sauce
:

1
tomato, large, washed, minced

1
shallot, medium, peeled, minced

1
Tbsp. white vinegar

2
Tbsp. applesauce, any unsweetened commercial brand will do

1
yellow or orange sweet pepper, small-sized, halved, top removed, ribbed, seeded, minced

2
sprigs cilantro, roots and woody stems removed, washed, dried, minced

S
alt to taste

Directions:

1. To cook the meatballs: except for the cooking oil, combine all the ingredients of the meatballs in a bowl. Mix until just combined. Do not overwork the meat, or it will taste dry after cooking. Roll these into small bite-sized meatballs.

2. Place a few tablespoons of oil in a non-stick frying pan. Set this over medium flame and let the cooking surface heat up first before cooking a few meatballs at a time. Fry these until the meatballs turn golden brown. Set the cooked ones aside on a paper-towel lined plate. Continue cooking until all the meatballs are done.

3. To make the pepper salsa: combine all ingredients in a separate bowl. Chill for at least 20 minutes before using. You can make this beforehand, as this keeps well in the fridge for up to 2 weeks.

4. To assemble: place the meatballs on a plate and spoon over the desired amount of pepper salsa. Alternatively, you can serve the pepper salsa on the side as a dip. Serve while the meatballs are warm.

Serves: 2

Ingredients:

1
can, 14 oz. coconut milk, chilled

2
Tbsp. lemon or lime juice

¼
cup unsweetened applesauce, chilled

1
ripe or overripe banana, peeled, diced

1
Tbsp. honey roasted cashew, low-sodium

Directions:

1. In a mixing bowl, pour in the coconut milk and lemon juice. Whisk well until the mixture thickens slightly.

2. Fold in the applesauce. Transfer this to a freezer safe container and store in the deep freeze for 30 minutes. Take the container out after that time, and mix its contents with the spoon to make sure that the applesauce and the coconut milk do not separate. Return to the freezer for another hour.

3.
Thaw the “yogurt” slightly before serving. Divide this into 2 equal portions and top with equal portions of banana and cashew. Serve immediately.

Serves: 2

Ingredients:

1
apple or pear, small-sized, peeled, cored, quartered

1
banana, small, peeled, roughly chopped

2
Tbsp. flax seeds

1
cup ice cubes or crushed ice

6
kale leaves, large, roots and stems removed, washed, drained well, roughly torn (you can substitute spinach leaves)

2
fresh mint leaves, for garnish (optional)

Directions:

1. Except for the garnish, place all the ingredients into a blender. Process until smooth.

2. Divide the smoothie between 2 glasses. Garnish each with fresh mint. Serve immediately.

Serves: 2

Ingredients:

1 ripe mango,
large, pitted, flesh scooped out, frozen

1
ripe peach, large, peeled, pitted, frozen

2
over ripe frozen bananas, large, peeled, roughly chopped

1
can, 14 oz. coconut milk

1
cup crushed ice

W
ater, as needed

Directions:

1. Except for the water, place all the ingredients in a blender and process until smooth. Add water only if the shake is too thick.

2. Divide the shake into 2 glasses, and serve immediately.

Serves: 4

Ingredients:

1
fresh pineapple, small, ends removed, peeled, pineapple eyes removed, cored, roughly chopped, chilled for at least 1 hour

4
overripe bananas, peeled, roughly chopped, chilled

2
cups crushed ice

V
ery cold water, only if needed

Directions:

1. Except for the water, process everything in a blender. Add the cold water if the juice is too thick. It's quite alright if the pineapple juice is lumpy afterwards.

2. Divide this drink between 4 tall glasses. Serve immediately.

Serves: 4

Ingredients:

1
head cauliflower, small, leaves and tough stems removed, cut into uniformly-sized bite-sized florets, washed, drained well

V
irgin olive oil, for brushing and drizzling

S
ea or rock salt to taste

Directions:

1. Preheat the oven to 425°F or 220°C.

2. Line a baking sheet with parchment paper. Lightly brush the cooking surface with olive oil.

3. Spread the cauliflower florets all over the baking sheet. Make sure that none overlap or touch each other to ensure even cooking. Lightly drizzle the florets with olive oil. Give the veggies a light sprinkling of salt.

4. Roast these for 1 hour in the hot oven, turning the veggies at least 4 times, or until most of the cauliflower florets have turned golden brown.

5. Carefully remove the baking sheet from the oven and transfer the florets into a plate. Let these cool slightly before serv
ing. Sprinkle with more salt, if desired.

Serves: 3

Ingredients:

1
pint fresh or frozen strawberries, hulled, washed and drained well

2
over ripe bananas, peeled, roughly chopped

1
cup crushed ice

½
lemon, small, juices squeezed, seeds removed

4
cups brewed tea, chilled for an hour before using; use whatever tea blend you like except those with milk, tisane also works well with this recipe

S
ugar for frosting

½
lemon, quartered, 1 quarter for frosting, the other 3 for garnish

Directions:

1. Place the hulled strawberries, crushed ice, lime juice, and the bananas into a blender and process until most of the berries are liquefied.

2. In a large pitcher, pour the strawberry mix in with the chilled tea. Give this a quick stir.

3.
Take one quarter of the lemon. Lightly wet the rims of the glasses with the exposed pulp.

4. Place sugar on saucer. Turn a tall glass over into the saucer, and swirl this around so that the rim gets a nice frosting of sugar. Repeat this step with the remaining glasses.

5. Pour the iced tea into the sugar-frosted glasses. Serve immediately.

Serves: 1

Ingredients:

1
sweet potato, large, peeled, sliced into thick cut fries (you can substitute taro or yellow yam)

O
live oil, for brushing and drizzling

S
ea or rock salt, to taste

Directions:

1. Preheat the oven to 350°F or 175°C.

2.
Line a baking sheet with parchment paper. Lightly brush the cooking surface with oil.

3. Arrange the sweet potato wafers on a baking sheet. Make sure that the thicker slices are on the outer side of the tray and that none of the pieces overlap or touch each other to ensure even cooking. Drizzle the sweet potato fries with a little oil. Cover the lot with a sheet of aluminum foil.

4. Bake this in the hot oven for 10 minutes.

5. After 10 minutes, remove the aluminum foil and turn down the heat of the oven to 300°F or 150°C. Let the fries cook for another 5 to 7 minutes or until most of these turn golden brown.

6. Carefully remove the baking sheet out of the oven and unto a wire rack. Let the fries cool down for 2 minutes before transferring these to a plate. Season with salt just before serving.

Tip:
you can also deep fry or pan fry the slivers of sweet potatoes. Use at least ¼ cup of Paleo-diet safe cooking oil. Drain excess grease after cooking by placing the cooked fries on a strainer lined with paper towels. Season with salt just before serving.

Serves: 2

Ingredients:

8 slices
of turkey ham, pat-dried (you can substitute other lean, sliced hams)

1
avocado, small, halved, pitted, peeled sliced into ½ to 1 inch thick wedges

1
cucumber, medium-sized, ends removed, peeled, sliced lengthwise, seed pit removed, sliced into 8 pieces of 2-inch long slivers

S
ea or kosher salt for sprinkling

You will
also need: 8 toothpicks

Directions:

1. Place the slices of turkey ham
in a microwave safe dish. Then microwave these on medium setting for only 5 to 10 seconds. Let the turkey ham cool down slightly.

2. Meanwhile, give the avocado wedges and cucumber slivers a light sprinkling of salt.

3. Take one turkey ham, and place an avocado wedge within. Roll the ham, securing the end with a toothpick.

4. Choose one sliver of cucumber and place it flat on a plate or tray. Skewer the rolled turkey ham on top.

5. Repeat steps 2 to 3 until you have rolled up and skewered all the hams. You can serve this at room temperature, or slightly chilled.

Serves: 2

Ingredients:

½ pound littleneck clams, scrubbed clean, soaked in highly salted water for about 20 minu
tes to remove the dirt inside, drained well before using

½
pound green-lipped mussels, scrubbed clean, soaked in plain water for 20 minutes, drained well before using

½
pound frozen peeled shrimps

2
cups diluted vegetable stock or shrimp stock

1
leek, root and yellow leaves removed, minced

F
ish sauce to taste

P
epper to taste

H
andful fresh parsley, roots and woody stems removed, roughly chopped

Directions:

1. Except for the fish sauce and pepper, place everything in a large Dutch oven, and put the lid on
top. Set this over high flame. Once the stock starts boiling, check to see if most of the clams and the mussels have opened. Remove from the flame immediately. The longer you cook these, the smaller the meat from the clams and mussels will become. This would also make the shrimps rubbery.

2. Season with fish sauce and pepper just prior to serving.

3. Ladle the stew into individual bowls. Garnish liberally with fresh parsley. Serve while hot.