The Paleo Diet Cookbook: More than 150 recipes for Paleo Breakfasts, Lunches, Dinners, Snacks, and Beverages (16 page)

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Authors: Loren Cordain

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If you have abandoned lamb chops because you thought they were too fatty, check out the Australian or New Zealand chops made from grass-fed lambs. They are much leaner than their U.S. counterparts and are good sources of omega 3 fatty acids. Jo Robinson’s Web site, Eat Wild (
www.eatwild.com
), is unsurpassed for locating farmers and ranchers in your vicinity who specialize in raising grass-fed animals.
 
Meat from grass-fed animals will awaken your taste buds with a magnificent flavor that is missing from feedlot-produced meats. Now that I have had the luxury of eating meat from grass-fed animals, the meat of grain-fed animals tastes bland and lackluster. There is no need for elaborate sauces, salt, or overpowering spices with meat from grass-fed animals; its own flavor will captivate you.
 
If you have never tasted game, make sure that your first experience is a good one. When properly harvested, cleaned, and cooked, game has rich, wonderful flavors with overtones of wild herbs and berries that simply cannot be duplicated with commercial meats. Some people are reluctant to eat wild meats because they may taste too “gamy.” This quality typically comes from animals that were improperly dressed or incorrectly cooked. If you are trying game meat for the first time, I recommend bison or elk cooked medium rare so as not to dry it out. Both have a flavor that is similar to beef, but richer and more savory.
 
One of my favorite Paleo treats is jerky, but not the kind of jerky you find at convenience stores or supermarkets. Because commercial jerky is laced with salt, sugar, nitrites, and other non-Paleo additives, you will have to make your own jerky. This is not an insurmountable task; my twelve-year-old does it all the time. The only item that you will need is a small food dehydrator, which can be purchased for forty to sixty dollars from almost any commercial outlet offering small appliances. You can try our favorite Paleo jerky recipe in this chapter or experiment with your own combinations of herbs and spices. Jerky is a high-protein, low-fat food that comes in handy all day long to satisfy your appetite.
 
Bison-Stuffed Bell Peppers
 
These are
not
your mom’s stuffed peppers. Gone are the bread crumbs, ketchup, salt, and cheese. This recipe offers a modern lean and mean version sure to satisfy your Paleo appetite. SERVES 4
4 bell peppers, assorted colors
1 tablespoon extra virgin olive oil
1 pound ground bison
1 omega 3 egg
1 scallion, thinly sliced
Garlic powder, to taste
Cayenne pepper, to taste
 
 
 
Preheat oven to 350 degrees. Cut tops from peppers and remove seeds. Rub the outer surface of each pepper with oil. Place peppers, cut sides up, in an oiled baking dish.
 
Combine ground bison with egg in a medium bowl. Using your hands, mix well. Add scallion and mix again. Sprinkle with garlic powder and cayenne pepper.
 
Stuff peppers with equal portions of meat mixture. Cover and bake for one hour. Remove from oven and cool for five minutes.
 
Bison Wild Burgers
 
Who needs fast food when these tasty burgers are being served up? Slather with Paleo condiments (see chapter 11) and wrap in lettuce leaves, and you will be in burger heaven. SERVES 4
2 tablespoons extra virgin olive oil
1 medium yellow onion, diced
1 fennel bulb, fronds removed, cored and diced
1 medium tomato, seeded and diced
1½ pounds ground bison
1 omega 3 egg
4 large Bibb or butter lettuce leaves
1 large red heirloom tomato, thickly sliced
 
 
 
Preheat oven to broil.
 
Heat oil in a cast iron skillet over medium flame. Add onion and fennel and sauté for five minutes. Toss in diced tomato and continue to sauté for three minutes. Remove from flame and set aside to cool for ten minutes.
 
Place mixture in food processor and lightly blend until ingredients appear slightly chopped. Combine bison with egg and mix thoroughly. Add onion mixture to bison and shape into four equal patties.
 
Place patties on wire rack and broil for twenty minutes, turning at the halfway point. Place patties in large Bibb or butter lettuce leaves, and top with tomato slices and the Paleo condiments of your choice (see chapter 11 for recipes).
 
Bison Steak with Caramelized Onions
 
The proven benefits of eating grass-fed bison have us convinced that this meat dish should become a regular part of your Paleo meals. Whether you serve this for breakfast, lunch, or dinner, your body will thank you for this powerful protein indulgence. SERVES 4
2 tablespoons extra virgin olive oil
1 large Vidalia onion, sliced into thick rings
1 tablespoon freshly squeezed orange juice
4 bison filet mignon steaks, 4-6 ounces each
2 tablespoons chopped fresh parsley
 
 
 
In a cast iron skillet, heat 1 tablespoon of the oil over medium flame. Add onion rings and cook for five minutes, turning at the halfway point for even browning. Pour in orange juice and continue cooking for one minute. Remove onions from pan, place in bowl, and cover with foil to keep warm.
 
Add the remaining tablespoon of oil to skillet and add steaks, cooking for five minutes on each side. Remove from pan and tent with foil for five minutes. Top steaks with onions and parsley.
 
Shiitake Meat Loaf
 
This meat loaf is sure to please everyone at your Paleo dinner table. You will love the hearty flavor of this dish, made with only the healthiest ingredients. SERVES 4
1 tablespoon extra virgin olive oil
¼ cup sliced shiitake mushrooms
2 plum tomatoes, chopped
1½ pounds ground grass-fed beef or bison
1 omega 3 egg
1 tablespoon freshly ground flaxseed
½ teaspoon onion powder
½ teaspoon garlic powder
¼ cup red wine
 
 
 
Preheat oven to 350 degrees.
 
Heat oil in a cast iron skillet over medium flame. Add mushrooms and cook for five minutes. Toss in tomatoes and cook for an additional five minutes. Remove from heat and cool for five minutes. Purée in food processor.
 
Combine meat, egg, flaxseed, onion powder, garlic powder, and tomato mixture in a medium bowl and mix thoroughly. Place mixture in loaf pan. Drizzle with wine.
 
Bake meat loaf for one hour and fifteen minutes. Remove from oven and cool for five minutes.
 
William Cody’s Barbecued Bison Ribs
 
We recommend that you avoid fatty beef ribs from corn-raised, feedlot-produced cattle. Here is a pleasant alternative. Just like lamb chops from grass-fed animals, these delectable treats are high-protein foods enriched with healthy fats including DHA, EPA, monounsaturated fats, and stearic acid. Indulge and enjoy! SERVES 4
12 free-range bison ribs
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon dried basil
2 dried bay leaves
2 garlic cloves, minced
1 cup Raspberry Barbecue Sauce (page 200)
 
 
 
Separate ribs with a sharp carving knife.
 
In a large stockpot, heat 4 quarts of water over high flame. Combine rosemary, thyme, basil, bay leaves, and garlic in a small bowl and add to water. Place ribs in pot and bring to a boil. Reduce flame to low and simmer for ten minutes.
 
Remove ribs and place in a large bowl. Ignite grill to medium flame. Brush ribs thoroughly with barbecue sauce and place on grill. Cook for fifteen minutes, turning and basting throughout the cooking process to avoid scorching.
 
Elk Tenderloin in Cherry Reduction
 
As avid hunters know, elk meat is one of the sweetest of all wild game. For those of us who do our hunting in the aisles of the grocery store, elk meat is beginning to be available for purchase. Give it a try. We’re sure you will soon make this a regular meal at your Paleo table. SERVES 4
2 tablespoons extra virgin olive oil
4 elk tenderloin medallions, 4-6 ounces each
1 small onion, chopped
1 cup diced cremini mushrooms
1 shallot, thinly sliced
1 cup chopped Rainier or Bing cherries
½ cup red wine
 
 
 
In a cast iron skillet, heat 1 tablespoon of the olive oil over medium flame. Add medallions and cook for three minutes on each side. Remove from pan and tent with foil.
 
Add the remaining tablespoon of oil to pan. Place onion, mushrooms, and shallot in pan and sauté for five minutes. Add the cherries and continue cooking for five minutes.
 
Turn flame to high and add wine. Scrape browned bits from bottom of pan and cook for two minutes to reduce liquid. Top steaks with cherry mixture.
 
Ostrich Almondine
 
You will instantly love this unusual protein source. Many natural food stores are making this delicacy available for purchase. Paleo fans enjoy serving this dish to celebrate a special occasion. SERVES 4
2 tablespoons extra virgin olive oil
2 medium shallots, minced
4 large garlic cloves, minced
4 ostrich medallions, 4-6 ounces each
2 tablespoons brandy (optional)
2 tablespoons slivered roasted almonds
 
 
 
Heat oil in a cast iron skillet over medium flame. Add shallots and garlic and sauté for three minutes.
 
Place ostrich medallions in skillet and cook for eight minutes, turning at halfway point. Turn flame to high and pour in optional brandy. Sauté for one minute. Remove from heat and sprinkle with almonds.
 
Paleo Warrior’s Jerky
 
Making jerky requires a food dehydrator and a jerky gun, which can be purchased at stores where cooking products are sold. Our teenage sons make this Paleo-perfect snack regularly and prefer it to the salt-laden store-bought version. MAKES 1 POUND
1 pound grass-fed ground beef or bison
1
1 tablespoon freshly ground black pepper
2 teaspoons cayenne pepper
1 tablespoon ground cumin
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon paprika
 
 
 
In a large bowl, thoroughly mix all ingredients. Cover and store in the refrigerator for one to two days.
 
Stuff jerky gun with mixture and squirt onto dehydrator trays. Strips should be 2-3 inches long.
 
Set dehydrator on meat setting and dry for eight to ten hours. Check jerky throughout process to ensure your personal taste for dryness.
 
8
 
Paleo Fish and Seafood
 
One of the absolutely essential elements of the
Paleo Diet is to increase your consumption of foods containing the long-chain omega 3 fatty acids known as EPA and DHA. Your best sources of these vital nutrients are fatty fish like salmon, mackerel, sardines, and herring. A 100-gram (~ ¼ pound) serving of salmon contains ~ 1,200 milligrams of EPA and DHA. If you’re like most Americans, your normal daily diet only provides between 100 and 200 milligrams of these healthy fatty acids.
 
Try to consume at least 500 to 1,800 milligrams of EPA + DHA a day, either by eating fish or by taking fish oil supplements. If you have cardiovascular disease, you should include at least 1 gram of EPA + DHA in your diet. Patients with high blood triglycerides can lower these by as much as 40 percent by taking 2 to 4 grams of EPA + DHA daily. The table below shows the levels of omega 3 fatty acids in common types of fish and shellfish.
 
OMEGA-3 CONTENT OF SEAFOOD
PER 100-GRAM PORTIONS
 
Source:
J. Exler and J. L. Wehrauch, “Provisional Table on the Content of Omega-3 Fatty Acids and Other Fat Components in Selected Foods,” U.S. Department of Agriculture Human Nutrition Information Service, HNS/PT-103, 1988.
 

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