The Paleo Diet (26 page)

 

Spicy Beef Jerky

2 lb lean beef, trimmed of all visible fat, cut into 1-inch-wide, 1/8-inch-thick strips. (Almost any meat can be dried; try lean pork, venison, buffalo, even poultry and fish.) Follow instructions above for drying.

Mix any and all combinations of the spices listed above in a medium-size bowl to make a dry rub. Let your personal taste and imagination guide you, varying the amount of each ingredient according to preference. Our favorite is equal amounts of cumin, garlic powder, coarse ground black pepper, turmeric, and cayenne pepper. Dip each meat strip in the bowl of spices. Lightly coat and then marinate for at least thirty minutes; it’s better if you have time to marinate the meat overnight in a covered bowl in the refrigerator. Then prepare jerky using method in recipe above.

 

Dried Salmon

2 lb salmon filets cut into ½- to 1-inch-wide, 1/8-inch-thick strips. Include the skin and try to use wild, rather than farmed, salmon. Wild salmon tastes much better.

Dry the salmon strips using the same method as with the beef jerky. Again, the easiest way is to use your own food dryer. Place the salmon strips on the racks of a home food dryer (available at any large discount store), and dry the meat until it is not hard but just a little chewy. The oven-baking method also works.

Crack eggs into a small bowl, and mix thoroughly with a fork or a wire whisk. Using a small, nonstick omelet skillet, heat oil on medium heat. Pour in eggs, and cook slowly until bubbles appear in the middle. Using a spatula, gently lift edges of omelet and allow uncooked egg to run off to sides. Once the omelet is firm, sprinkle scallions, tomatoes, and shrimp in center of omelet, and top with dill and pepper. Fold omelets in half, and cook for 30 seconds. Remove from pan, and top with Guacamole Fiesta. Serves one.

Crack eggs into a small bowl, add basil, and mix thoroughly with a fork or a wire whisk. Scramble eggs in a nonstick skillet. Remove the eggs with a Teflon spatula, and top with Anaheim Cilantro Salsa. Serves one.

Bring ½ inch of water to a boil in a saucepan. Rub a little olive oil in the egg wells of an egg poacher (available at most kitchen and cooking specialty stores). Crack eggs into the egg wells and reduce heat to a slow boil. Place poacher in the saucepan and cover. Extra-large eggs take about seven minutes for soft yolks; medium eggs, about six minutes. Remove egg poacher from pan with a hot glove, and free the eggs with a flexible rubber spatula. Gently transfer the eggs to a plate, and smother with Peach Salsa. Serves one.

Steam carrots until tender. Heat oil in large skillet. Add carrots, scallions, and mushrooms, and stir-fry until all are cooked. Add lemon juice and pepper, and mix well. Serves four.

Wash mushrooms and remove stems. Sprinkle lemon juice on each cap, and set in 9 × 13-inch baking dish. Mince stems and sauté in olive oil. In a medium-size bowl, combine sautéed mushroom stems with remaining ingredients. Spoon stuffing generously into each mushroom cap. Cover and bake at 350 degrees for fifteen minutes. Serves three to four.

 

Wash mushrooms, and slice in half. Combine with onions. In blender, puree remaining ingredients. Pour over mushrooms and onions, mixing well. Refrigerate overnight or longer. Serves four.

Sauté onions and garlic in olive oil until tender. Add remaining ingredients, and bring to a boil. Reduce heat, cover, and let simmer until vegetables are tender (about thirty to forty-five minutes). Serves six to eight.

Cut squash in half, and remove seeds and strings. Place squash, cut side down, in a 9 × 13-inch baking dish. Add water, and cover with foil. Bake at 350 degrees for thirty minutes. Remove from oven, and turn squash so that cut side is facing up. Cover with foil, and bake for twenty to thirty minutes more until tender. Scoop the pulp out of each squash half, keeping shells intact. Place pulp in blender, and add carrots and turnips. Blend until smooth. Stir in oil, cinnamon, and nutmeg, blending well. Fold in apple, and spoon into squash shells. Return to baking dish, and bake at 350 degrees for fifteen to twenty minutes or until heated through. Serves four.

 

Slice tomatoes in half, scoop out most of the pulp, and set in medium-size baking dish. Combine pulp with remaining ingredients, and fill each tomato half. Bake at 375 degrees for ten to fifteen minutes. Serves four.

Heat oil in heavy skillet, and sauté onion until tender. Add carrots and broccoli, and stir-fry until tender yet crispy. Add walnuts, and cook three to five minutes longer. Serves two.

Sauté the pork tenderloin pieces in the olive oil until lightly browned. In a large serving bowl, toss together spinach, water chestnuts, and mushrooms. Top the salad with sliced, hard-boiled eggs and pork tenderloin pieces. Allow diners to add their own favorite dressing (see pages 190-191 for dressing recipes). Serves four.

In large bowl, mix all ingredients. Cover and chill before serving. Serves four.

Tear spinach leaves into small pieces, and mix with onions, tomatoes, and crabmeat. Just before serving, toss with Spinach Salad Dressing (see page 190) and top with egg slices. Serves four.

Steam carrots until tender. Slice them thinly crosswise, and place in a large bowl. Combine remaining ingredients until well mixed, and then add to carrots, stirring until carrots are well coated. Refrigerate overnight, and serve well chilled. Serves four.

Combine all ingredients except liquids in a large serving bowl. Toss with flaxseed oil and freshly squeezed orange juice. Serves two.

In medium-size salad bowl, combine cauliflower, onion, and pepper. Pour marinade over entire mixture, and refrigerate overnight. Serves four.

Mix all dressing ingredients in blender. Makes 1½ cups.

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.

Toss together first five ingredients. Serve on top of lettuce bed. Serves two.

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.

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.

Mix ingredients together. Chill prior to serving. Makes 1¼ cups.

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.

Mash avocados together with a fork or potato masher until smooth, and then stir in all other ingredients until well mixed. Makes 1½ cups.

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.