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QUICK & SIMPLE PALEO MEALS All contents copyright 2014 by Paleo Leap, LLC. All rights reserved worldwide. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. Limit of Liability and Disclaimer of Warranty: We have used our best efforts in preparing this document, and the information provided herein is provided as is. We make no representation or warranties with respect to the accuracy or completeness of the contents of this document and specifically disclaim any implied warranties of merchantability or fitness for any particular purpose. All material in this document is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. Food Handling: Please use great caution and sanitary practices when handling food products. Refer to your government s or health department s safe food handling guidelines. Wash your hands and surfaces thor- oughly before and after handling any food product. Cooking instructions and directions in this document are offered as guidelines only. Use your best judgment and proper discretion when preparing or consuming any food. We do not advise eating any eggs, meat or seafood that has not been properly handled or cooked. Eating something undercooked or raw is to be done at your own discretion. We expressly disclaim responsibility for any adverse effect that may result from the use or application of the information contained in this document.
FOREWORD Implementing a different diet and lifestyle like a Paleo diet can sometimes be a real challenge, so it s great when things are made very simple. This is exactly why this addition to the main Paleo Recipe Book was created. To make your life simple and to help you stick to the plan. In this additional cookbook, you ll find 30 complete meal recipes. The recipes are either really simple to prepare or they will be ready in a very short time, or both. You ll be able to simply follow the instructions and enjoy great food without having to think about which side to prepare to go along with the main dish and without having to use some rare ingredient or strange cooking technique. You re invited to refer to the main cookbook for some of the basics of your Paleo kitchen like homemade mayonnaise, stock or mustard, which are part of some of the recipes in this cookbook. No recipe is set in stone and you are of course invited to play around with the ingredients and to try new things, but the sides were especially chosen to complement beautifully the main attraction of the dish. You ll find that the recipes are very varied so you don t feel like you re eating the same thing all the time. You ll find the classic beef or chicken recipes, but you ll also find recipes with veal, lobster, salmon, lamb, sole, prawns and many others. You ll also find a great variety of spices and vegetables, but always in the spirit of keeping it simple, so the items are all easy to find in grocery stores. For those who enjoy using the grill when the weather allows for it, you ll also find some great recipes for the grill in here. Now there s no more excuses not to eat healthy Paleo food at every meal and enjoy the great health benefits that will inevitably follow!
CONTENTS 5 \ Pork Chop with Applesauce and Roasted Tomatoes 7 \ Hearty Crab Stew 8 \ Chili Shrimp Cocktail with Arugula Artichoke Salad 10 \ Salmon Prosciutto Wrap with Garlic Bok Choy 11 \ Grilled Seabass with Caramelized Brussels Sprouts 12 \ Creamy Asparagus Soup with Caesar Salad 14 \ Zucchini Soup with Sweet Potato Scoops 15 \ Stewed Chicken and Vegetables 16 \ Eggs Benedict with Parsley Asparagus 18 \ Veal with Peas and Pearl Onions 19 \ Beef Kabobs with BBQ Eggplant 21 \ Mustard Glazed Drumsticks with Creamy Coleslaw 23 \ Flank Steak with Cherry Tomato Salad 25 \ Ham Hash with Fried Eggs 26 \ Herb Roasted Chicken Breast with Pan-Fried Vegetables 28 \ Jumbalaya 29 \ Stuffed Portobello Mushrooms with Green Beans 31 \ Meatballs Atop Spaghetti Squash 33 \ Grilled Prawns with Romesco Sauce 34 \ Pork Tenderloin with Zucchini Salad 36 \ Spiced Ribs with Cabbage and Apples 38 \ Lobster in Tomato Sauce 39 \ Grilled Salmon with Tartar Sauce and Sweet Potato Spinach Side 42 \ Sweet Potato Bites with Roasted Mushrooms 44 \ Pan Seared Scallops with Cauliflower 45 \ Sole with Pesto and Pearl Onions 47 \ Broiled Halibut with Broccoli and Toasted Garlic 48 \ Roasted Top Sirloin with White Asparagus 50 \ Skewered Lamb with Honey Glazed Carrots 51 \ Red Bell Pepper and Asparagus Beef Stir-fry
Pork Chop with Applesauce and Roasted Tomatoes PORK CHOP WITH APPLESAUCE AND ROASTED TOMATOES Serves 4 Applesauce ¼ cup olive oil; 4 onions, sliced; 4 apples, cored and chopped; ¼ cup apple cider vinegar; 1 tbsp fresh rosemary; Salt and pepper to taste; Pork chops 4 pork chops; 2 tbsp butter; 1 tbsp olive oil; Salt and pepper to taste; Pork Chops with Applesauce 1 Begin to cook sauce by heating olive oil in a medium saucepan. Add the sliced onions and cook slowly over medium heat for several minutes. Allow the onions to cook until they are golden brown in color. 2 Add apples, vinegar, rosemary, salt and pepper to the saucepan. Continue cooking over medium-low heat and allow to simmer for about 15 minutes or until apples are soft. 3 Begin cooking the pork chops while the sauce simmers. In a medium skillet over medium-high heat, melt the butter and add the oil. Allow the butter to brown.. 4 Season pork chops with salt and pepper and add to the hot skillet. Cook on both sides for about 2 minutes or until slightly browned. Lower heat, cover and continue cooking for another 10 minutes. 5 Pour applesauce over pork chops and serve. Roasted tomatoes 12 ripe vine tomatoes, sliced into 1/2 piece 1 head of garlic, minced 4 small onions, chopped 1 cup olive oil 4 sprigs of thyme 1 Preheat oven to 350 F. 2 Put sliced tomatoes and onions into a large baking dish and toss in olive oil, garlic, salt and pepper. Scatter thyme sprigs on top. 3 Cook for about 1 hour, or until tomatoes have drastically shrunken in size and begin to golden brown at edges. 4 Remove thyme sprigs and serve. 5
Pork Chop with Applesauce and Roasted Tomatoes 6
Hearty Crab Stew HEARTY CRAB STEW Serves 4 1 lb fresh crabmeat 2 tbsp parsley, finely chopped 4 shallots, finely chopped 1 celery stalk, chopped 3 tbsp olive oil 1/2 cup white wine 2 cups fish stock 2 tbsp tomato paste 2 bay leaves 2 tsp dried thyme 1 In a small bowl using a fork, brake up crabmeat and mix with parsley. 2 In a large saucepan over medium heat, saute the shallots in the olive oil for about 3 minutes. Add the wine and allow the mixture to simmer for several minutes. 3 Turn up the heat and add the tomato paste alongside the stock. Mix well to ensure that the paste does not clump. Also add the bay leaves and thyme. Allow the mixture to simmer for about 20 minutes. 4 Season with salt and pepper. 5 Place the crabmeat in a large bowl. Pour in the sauce. You may choose to not use all the sauce, depending on how much liquid you would like in your stew. 7
Chili Shrimp Cocktail with Arugula Artichoke Salad CHILI SHRIMP COCKTAIL WITH ARUGULA ARTICHOKE SALAD Serves 4 ½ cup olive oil 2 cloves garlic, minced 2 lb uncooked shrimp (any size) zest and juice from one lemon ½ cup chili sauce 2 tomatoes, cubed ¼ cup horseradish ¼ cup fresh parsley, finely chopped Chili Shrimp Cocktail 1 In a large skillet over low heat, saute garlic in olive oil until it begins to golden brown. 2 Turn heat up to medium and add shrimp to skillet. 3 Once the shrimp begins to take on a pink color, add the lemon zest and juice, followed by the chili sauce, tomatoes and horseradish. 4 Allow the mixture to simmer and then remove from heat. Mix in parsley prior to serving. Arugula Artichoke Salad ½ lb fresh arugula ¼ cup fresh lemon juice ½ olive oil 3 or 4 artichoke hearts, chopped 1 In a small bowl, whisk together lemon juice and olive oil. Add salt and pepper to taste. 2 Place arugala in a large bowl. Mix in artichoke hearts and drizzle with dressing. Toss well and serve. 8
Chili Shrimp Cocktail with Arugula Artichoke Salad 9
Salmon Prosciutto Wrap with Garlic Bok Choy SALMON PROSCIUTTO WRAP WITH GARLIC BOK CHOY Serves 4 4 salmon filets 8 slices of prosciutto ¼ cup Dijon mustard Salmon Prosciutto Wrap 1 Preheat oven to 375 F. 2 Sprinkle the salmon with salt and pepper. 3 Spread mustard on top of each filet and then tightly wrap the salmon in prosciutto. You may find you need more or less prosciutto depending on the size of the filets. 4 Place filets on baking sheet and cook for approximately 15 minutes. Garlic Bok Choy 8 cups fresh bok choy, chopped 1 tbsp olive oil 2 cloves garlic, minced 2 tbsp soy sauce (optional) 1 Heat oil in a large skillet over medium heat. Add garlic and allow it to cook for approximately 1 minute. 2 Add bok choy to the skillet and pour in soy sauce. Cook for 3 to 5 minutes, until the greens have wilted. 3 Toss in salt and pepper prior to serving. 10
Grilled Seabass with Caramelized Brussels Sprouts GRILLED SEABASS WITH CARAMELIZED BRUSSELS SPROUTS Serves 4-6 ¼ tsp garlic powder ¼ tsp onion powder ¼ tsp paprika 2 lbs fresh sea bass 3 tbsp butter 2 cloves garlic, minced 1 tbsp fresh parsley, finely chopped 1 ½ tbsp olive oil Seabass 1 Preheat grill to high. 2 In a small bowl combine garlic powder, onion powder, paprika, salt and pepper. Mix well and rub allover the fish. 3 In a small dish, melt butter and set it aside for later use. 4 Grease the grill and place the fish on it. Cook for about 7 minutes per side, depending on the thickness of the fillets. Once one side has been cooked, drizzle the fish with the melted butter and then flip it to continue cooking on the other side. 5 Season with salt and pepper prior to serving. Caramelized Brussels Sprouts 4 lbs Brussels sprouts ½ cup butter 1 red onion, thinly sliced ¼ cup red wine vinegar ½ cup pistachios, chopped 1 Steam Brussels sprouts for about 8 to 10 minutes, or until tender. 2 In a large skillet, melt butter and pour in 3 tbsp of the vinegar. Add the onions to the skillet and cook until they begin to brown, about 5 minutes. 3 Add the Brussels sprouts to the skillet along with the remaining vinegar. Saute for about another 5 minutes, allowing the Brussels sprouts to slightly golden brown. 4 Season with salt and pepper and cover in pistachios prior to serving. 11
Creamy Asparagus Soup with Caesar Salad CREAMY ASPARAGUS SOUP WITH CAESAR SALAD Serves 4 2 pounds of asparagus 1 onion, chopped 3 tbsp cooking fat 5 cups homemade chicken broth ½ cup heavy cream (substitute with coconut milk if preferred) ¼ tsp lemon juice Creamy Asparagus Soup 1 Cut asparagus stalks into one inch pieces. 2 In a large heavy pot over medium-low heat, melt 2 tablespoons of butter. Cook the onions in the butter until translucent and soft. 3 Add asparagus and cook for five minutes, while constantly stirring. 4 Slowly add the broth to the mixture. Allow mixture to simmer, cover, and cook until asparagus is tender (approximately 20 minutes). 5 Remove soup from heat and blend until smooth. 6 Return soup to low heat. Whisk in cream and remaining butter. Add salt and pepper to taste. Caesar Salad Roasted Garlic 1 head of garlic 1 tbsp olive oil Dressing 2 cloves garlic, minced 2 tbsp capers, drained and rinsed ½ tsp Dijon mustard 1 tbsp fresh lemon juice ¼ tsp Worcestershire sauce ¼ cup olive oil 2 tbsp mayonnaise 1 head of romaine lettuce 1 Preheat oven to 375 degrees F. 2 Slice the stem end of the garlic head off so that clove tips are exposed. Drizzle with olive oil, wrap in foil, and cook for oven for approximately 40 minutes or until garlic is very tender. Once cooked, allow to cool. 3 In a food processor, combine roasted garlic, garlic cloves, and capers. Mix until very finely chopped. 4 Add mustard, lemon juice, and Worcestershire sauce to the processor and continue to mix. 5 Slowly add oil and mayonnaise. 6 Season with salt and pepper to taste. 7 Drizzle dressing over romaine 12
Creamy Asparagus Soup 13
Zucchini Soup with Sweet Potato Scoops ZUCCHINI SOUP WITH SWEET POTATO SCOOPS Serves 4 3 zucchini, grated 2 tbsp butter 2 cups onion, chopped 2 cups chicken stock 1 tsp nutmeg 2 tsp mint, finely chopped 3 cups coconut milk ½ tsp lemon juice Zucchini Soup 1 Allow the grated zucchini to drain any excess water for approximately 20 minutes. 2 In a large saucepan over medium-low heat, melt the butter and saute the onions. Continue cooking for 5 to 7 minutes, or until onions are translucent and tender. 3 Add the stock and simmer for 20 minutes. 4 Add zucchini, nutmeg and mint and allow it to simmer for about 8 minutes. Then add the milk with lemon juice. Continue to cook for about 5 minutes and add salt and pepper to taste. 5 Puree if desired. Sweet Potato Scoops 2 medium sized sweet potatoes 1 tbsp olive oil ½ tsp salt 1 lime, wedged 1 Preheat oven to 400 F. 2 Slice potatoes into 1/8 thick pieces. 3 In a bowl, toss the potatoes in olive oil until evenly coated. 4 Bake for 20 to 25 minutes or until crisp. 5 Sprinkle with salt and drizzle with lime prior to serving. 14
Stewed Chicken and Vegetables STEWED CHICKEN AND VEGETABLES Serves 4 1 3lb chicken ½ bottle red wine 1 bay leaf 2 sprigs fresh thyme 4 oz bacon, diced 1 Cut chicken into eight pieces: 2 drumsticks, 2 thighs, 2 wings, 2 breasts. 2 Allow the chicken to marinade in wine, with the bay leaf and thyme for at least half an hour. 3 In a medium skillet over medium heat, fry the bacon until golden brown. Remove from the pan and set aside for later use. 4 In the same skillet over medium heat, melt 1/3 of the butter and saute the mushrooms. Cook for about 5 minutes, or until golden brown, Remove from the pan and set aside for later use. 5 In the same skillet, melt half of the remaining butter. Saute the pearl onions until golden brown. Remove from the pan and set aside for later use. 6 Drain the chicken and set the remaining marinade aside. Melt the rest of the butter in the fry pan and add the chicken. Saute briefly to allow all side of the chicken to golden brown. 7 Transfer the chicken to a large saucepan and add the remaining marinade and stock. Also add the onions, mushrooms, bacon and tomato paste. Cook over medium heat for about 45 minutes. ¼ cup butter 10 pearl onions 9 oz white mushrooms 1 tsp olive oil 2 cups chicken stock 1 tsp tomato paste 2 tbsp fresh parsley, finely chopped 15
Eggs Benedict with Parsley Asparagus EGGS BENEDICT WITH PARSLEY ASPARAGUS Serves 4 4 large portobello mushroom caps 2 eggs homemade hollandaise sauce 3 tbsp olive oil Eggs Benedict 1 Remove stems from mushroom caps. 2 In a large bowl, toss mushroom caps in olive oil, salt and pepper. 3 Place mushrooms on a hot grill over mediumlow heat. Allow to cook on either side for approximately 4 minutes. The caps should shrink in size and be slightly charred. 4 While caps are grilling, poach eggs. 5 Put egg on top of mushroom cap and pour hollandaise sauce on top. Parsley Asparagus 1 large bunch of parsley ½ cup sliced almonds 4 tbsp olive oil 1 bunch fresh asparagus 1 Remove tough ends of asparagus. 2 In a large bowl, toss asparagus in 2 tbsp olive oil, salt and pepper. 3 Place asparagus on a hot grill, over mediumlow heat. Cook for several minutes until tender and slightly charred. Be sure to move asparagus around frequently to avoid burning. 4 In a blender, mix together parsley leaves with remaining olive oil, almonds, salt and pepper. Blend until the mixture takes on the look and texture of pesto. 5 Cover asparagus with parsley and serve. 16
Eggs Benedict with Parsley Asparagus 17
Veal with Peas and Pearl Onions VEAL WITH PEAS AND PEARL ONIONS Serves 2 2 4oz veal cutlets 3 tbsp butter 1 tbsp olive oil ¼ lb white mushrooms, sliced 1/3 cup chicken broth 2 tsp parsley, minced Veal 1 Season cutlets in salt and pepper. 2 In a large skillet over medium heat melt 2 tbsp of butter alongside the oil. Add the veal and allow it to cook for a total of 2 minutes (1 minute per side). Once cooked, remove and set aside. 3 In the same skillet, saute the mushrooms for a few minutes. Allow them to become tender and slightly brown, about 3 minutes. Remove the mushrooms and spoon them over the veal. 4 Put the skillet back on the heat and pour in the stock. Using a wooden spoon, scrap up any leftovers from the veal and mushrooms along the bottom of the skillet and stir it through the stock. Add the remaining butter and parsley and simmer for about 2 minutes. Pour atop veal and mushrooms prior to serving. Peas with Pearl Onions 2 tbsp butter 12-15 pearl onions, skin removed 1 lb peas 1 cup iceberg lettuce, shredded 2 sprigs flat leaf parsley ½ cup chicken stock 1 In a medium saucepan over medium heat, melt the butter. Saute the onions for about 1 minute. 2 Add the peas, lettuce and parsley to the saucepan. Stir well. 3 Add the stock to the saucepan, reduce heat to medium-low and cover for about 15 minutes, allowing it to simmer. Cook until onions are tender. 4 Remove parsley sprigs. Add remaining butter and stir until it has melted through. Add salt and pepper to taste. 18
Beef Kabobs with BBQ Eggplant BEEF KABOBS WITH BBQ EGGPLANT Serves 6-8 6-8 skewers 4.5 kg beef, already cut for Kabobs half a pineapple, cut into large chunks 1 red onion, cut into large chunks 1 red pepper, cut into large chunks 1 green pepper, cut into large chunks Beef Kabobs 1 Soak skewers in water for approximately 10 minutes. This will help to ensure they do not splinter. 2 Once skewers have been soaked, add remaining ingredients onto skewers. Be sure to puncture the meat and vegetables in the middle so that nothing falls off the skewer when cooking. You should be able to fit at least two of everything on each skewer. 3 Place on barbeque over medium-low heat and allow to cook on all sides, approximately 10-15 minutes. 4 Season with salt and pepper prior to serving. BBQ Eggplant 1 large eggplant 3 tbsp olive oil 2 tbsp balsamic vinegar 2 cloves garlic, minced one pinch each of fresh thyme, oregano and basil 1 Slice eggplant lengthwise in 1/2 pieces. 2 Combine the rest of the ingredients in a small bowl. Mix well. 3 Brush the mixture on either side of eggplant. 4 Place eggplant on barbeque over medium-high heat. Allow to cook for 8-10 minutes on either side, or until slightly charred. 19
Beef Kabobs with BBQ Eggplant 20
Mustard Glazed Drumsticks with Creamy Coleslaw MUSTARD GLAZED DRUMSTICKS WITH CREAMY COLESLAW Serves 4-6 8 to 10 medium drumsticks ¼ cup dijon mustard ¼ yellow mustard ½ cup honey 1 tbsp apple cider vinegar salt, pepper and cayenne pepper to taste Mustard Glazed Drumsticks 1 Preheat oven to 450F. Lightly grease baking sheet to prevent drumsticks from sticking. Spread out evenly and prevent them from touching and sprinkle with salt. 2 Cook chicken for 15-20 minutes, flip over, and cook for another 15 minutes. 3 Remove from oven and allow to cool for a few minutes. 4 In a large bowl mix remaining ingredients. Add drumsticks to bowl and toss in sauce until evenly coated. Allow them to marinade for 5-10 minutes. Toss one more time and serve. Creamy Coleslaw 4 cups cabbage, shredded 1 cup carrots, finely chopped ½ cup celery, finely chopped ½ cup radishes, finely chopped ¼ cup onion, finely chopped ½ mayonnaise ½ tsp caraway seeds ½ tsp celery seeds 1 In a large bowl combine all vegetables. 2 In a separate bowl mix remaining ingredients. 3 Add sauce to vegetables. Mix well until all vegetables are evenly coated. 4 Allow coleslaw to chill in fridge for at least 20 minutes prior to serving. 21
Mustard Glazed Drumsticks with Creamy Coleslaw 22
Flank Steak with Cherry Tomato Salad FLANK STEAK WITH CHERRY TOMATO SALAD Serves 4 2 1 ½ lbs flank steak 2 tsp paprika ½ tsp cayenne pepper olive oil for brushing Steak 1 Allow steak to come to room temperature prior to using. 2 In a small bowl, combine paprika, cayenne pepper, salt and pepper. 3 Rub the spice mixture all over the steak and allow to marinade for at least 20 minutes. 4 Bring barbecue medium heat. Using the olive oil, brush the barbecue racks to prevent meat from sticking. 5 Place steak on barbecue and allow it to cook for about 5 minutes on each side. Tomato Salad 2 lbs cherry tomatoes, halved 1 red onion, finely chopped 3 tbsp rice wine vinegar 1/2 cup green olives, sliced 1 cup celery hearts, chopped 2 tbsp horseradish 1 tbsp Worcestershire sauce ½ tsp celery seeds ¼ olive oil 1 In a large bowl, combine tomatoes, onion, olives and celery. 2 In a seperate bowl, combine vinegar, horseradish, Worcestershire sauce, celery seeds and olive oil. Mix well. 3 Pour dressing over vegetables and mix until everything is coated in dressing. Add salt and pepper to taste. 23
Flank Steak with Cherry Tomato Salad 24
Ham Hash with Fried Eggs HAM HASH WITH FRIED EGGS Serves 4 2 tbsp olive oil 4 tbsp butter 2 sweet potatoes, peeled and chopped 1 tbsp fresh thyme ¼ tsp chili pepper flakes 1 onion, chopped 1 large ham steak, chopped 4 eggs 2 cups fresh spinach, chopped 10 fresh basil leaves, chopped 2 plum tomatoes, seeded and chopped 1 In a large skillet over medium-high heat, melt 2 tbsp of butter with the olive oil. Add the sweet potatoes to the skillet and season with salt, pepper, thyme and chili pepper. Cook until the potatoes are tender, but are slightly golden brown on the outside. 2 Add the onions and the ham to the skillet. Cook for about 4 minutes. 3 In a separate skillet over medium-high heat, melt the rest of the butter. Fry the eggs in the pan and season with salt and pepper as desired. 4 Add the spinach and basil to the potatoes. Cook until the spinach begins to wilt, but only for a few minutes. Remove from heat. 5 Finish the hash by adding the chopped tomatoes. Serve eggs atop the hash. 25
Herb Roasted Chicken Breast with Pan-Fried Vegetables HERB ROASTED CHICKEN BREAST WITH PAN-FRIED VEGETABLES Serves 4 2 cups green onions, chopped 2 cloves garlic, minced 3 tbsp fresh thyme, chopped 3 tbsp fresh oregano, chopped 2 tsp salt 4 tbsp olive oil 2 tbsp grated ginger 1 tbsp ground black pepper ½ tsp ground nutmeg 4-6 boneless, skinless chicken breast freshly squeezed lime juice Herb Roasted Chicken Breast 1 Preheat oven to 375 F 2 In a food processor, combine green onions, garlic, thyme, oregano, salt and olive oil. Process until pureed. 3 Add ginger, black pepper and nutmeg to above mixture and continue to process. 4 Lay chicken breast on a baking sheet. Spoon herb mixture on to top of each chicken breast and spread so that the chicken is evenly covered. 5 Cook chicken uncovered for approximately 25 minutes, or until the juices from the meat appear clear. 6 Sprinkle fresh lime juice over the tops of the chicken for additional flavor. Pan-Fried Vegetables 2 tbsp cooking fat 2 cloves garlic, minced 12 or so asparagus stalks 1-1/2 cups sliced white mushrooms 10-12 sun-dried tomatoes, chopped 1 In a large skillet over medium heat, allow cooking fat to melt, but not burn. 2 Add garlic and cook for a few minutes. 3 Place asparagus in the pan. Allow to cook for approximately 5-10 minutes, depending on how thick the stalks are. Stir consistently and keep pan partially covered. 4 Once asparagus begins to tender slightly, add mushrooms and tomatoes. Continue to cook until mushrooms shrink in size and asparagus is slightly more tender. 26
Herb Roasted Chicken Breast with Pan-Fried Vegetables 27
Jumbalaya JUMBALAYA Serves 4 2 tbsp olive oil 1 lb andouille sausage 1 In a large saucepan over high heat, brown the sausage in the olive oil. Cook for approximately 3 minutes, or until golden brown. 2 lbs chicken tenders, cut into chunks 1 onion, chopped 3 cloves garlic, minced 3 celery stalks, chopped 1 green bell pepper, sliced 1 red bell pepper, sliced 2 Add the chicken to the saucepan and season with salt and pepper. Continue cooking on all sides for a few more minutes until the chicken begins to brown. 3 Add the onion, garlic, celery, peppers and thyme to the saucepan. Mix in with the meat Continue to cook for 5 to 7 minutes and frequently stir to prevent anything from sticking to the bottom of the pan. 4 fresh thyme sprigs 2 cups chicken broth 1 cup tomato sauce ¼ cup hot sauce (optional) 1lb raw shrimp, peeled and deveined 4 Add the broth, tomato sauce and hot sauce. Mix well and allow it to come to a boil. 5 Once the mixture has boiled, add the shrimp and okra. Reduce the heat and simmer covered for 5 to 7 minutes, or until shrimp is pink. 6 Remove the jambalaya from the heat and stir in the parsley and green onions prior to serving. 8 oz okra, chopped 2 tbsp parsley, finely chopped 4 green onions, chopped 28
Stuffed Portobello Mushrooms with Green Beans STUFFED PORTOBELLO MUSHROOMS WITH GREEN BEANS Serves 4 4 large or 6 small portobello mushrooms 3 slices of bacon, cut into ½ pieces 2 cup asparagus, cut into 1 pieces 1 small red pepper, chopped 1 onion, chopped 1 cup homemade chicken stock Marinade 2 tbsp soy sauce, optional 2 tbsp olive oil 1 tbsp Worcestershire sauce 1 teaspoon Dijon mustard Stuffed Portobello Mushrooms 1 Remove mushroom stems and spoon out the gills (brown part under the cap). 2 Combine all ingredients for marinade. Mix well. 3 In a large bowl or bag, put in the mushroom caps and cover with marinade. Allow to sit for 10 minutes. 4 Place oven rack in the center of oven and preheat to 400 F. 5 In a large skillet, fry bacon. Once finished, remove and cut into pieces. 6 In the same skillet, over medium heat, add asparagus, pepper and onion. Saute for a few minutes and then add the chicken broth. Bring to a boil and and then reduce heat to low. Continue to cook until broth has been absorbed. 7 Place marinaded mushroom caps on a baking sheet. Fill each cap with vegetable mixture. Put in oven and cook for 20 minutes. Green Beans 1 ½ pounds fresh green beans 1 tbsp olive oil 1 tbsp butter slivered almonds for garnish 1 Cook green beans in boiling water for approximately 5 minutes. Strain and return to stove-top in a large skillet. 2 Add oil and butter. Mix the green beans until all are coated. Continue cooking for 2-5 minutes. 3 Season with salt and pepper. 4 Serve with almonds sprinkled over top. 29
Stuffed Portobello Mushrooms with Green Beans 30
Meatballs Atop Spaghetti Squash MEATBALLS ATOP SPAGHETTI SQUASH Serves 4 1 lb ground pork, veal, beef or a combination of the three ½ onion, chopped ½ white mushrooms, finely chopped 1 egg ¼ tsp dried oregano ¼ tsp dried basil 2 tbsp fresh parsley, finely chopped 1 tsp honey 1 Preheat oven to 360 F. 2 In a large bowl, combine meat with onion, mushrooms, egg, spices and honey. Mix well to ensure consistency. 3 Using a large spoon and your hands, roll approximately 16 2 inch meatballs. Place on a baking sheet spaced out and cook for 25 minutes or until juices run clear. 4 While the meatballs are cooking, saute mushrooms in the olive oil in a large skillet over medium heat. Do so for approximately 5 minutes, or until mushrooms are golden brown. ½ tsp salt ¼ tsp pepper 5 Once the meatballs are cooked, add them to the pan, along with the thyme and beef broth. Simmer for 5 minutes. Sauce 1 tbsp olive oil 8 oz white mushrooms, sliced 1 tsp dried thyme 1 cup beef broth 6 Add the wine to the skillet and continue cooking for a few minutes to combine flavors. 7 Place squash in a microwave with rind-side up. Allow to cook on high for 6 to 8 minutes, or until center is tender. 8 Fill the center of the squash with the meatballs and sauce. ¼ cup red wine Spaghetti Squash 2 spaghetti squash, halved and seeded 31
Meatballs Atop Spaghetti Squash 32
Grilled Prawns with Romesco Sauce GRILLED PRAWNS WITH ROMESCO SAUCE Serves 4 25 raw king prawns, heads and veins removed 3 tbsp olive oil parsley for garnish 1 lemon cut into wedges Grilled Prawns 1 Preheat grill to medium-low. 2 In a large bowl, toss prawns in olive oil until evenly coated. 3 Place the prawns on the grill and leave space between them to prevent overlap. Allow them to grill for about 2 to 3 minutes on either side, or until pink. 4 Place on platter surrounded by lemon wedges and topped with parsley leaves for garnish. Romesco Sauce 2 vine tomatoes 4 tbsp olive oil 1 onion, chopped 4 cloves garlic, minced 1 canned pimiento, finely chopped ½ tsp chili powder 5 tbsp fish stock 2 tbsp white wine 10 almonds, blanched and toasted 1 tsp red wine vinegar salt to taste 1 Begin preparing the sauce by blanching the tomatoes. Boil a small saucepan of water and place the tomatoes in the water for about 30 seconds. Remove them and immediately run them under cold water. Peel and discard the skins and chop the tomatoes. 2 In a medium saucepan over medium-high heat, saute the onions and 3 of the garlic cloves in 2 tbsp of the olive oil. Cook until translucent and tender, about 5 to 7 minutes. 3 Add the pimiento, chili powder, stock and wine to the saucepan. Allow the mixture to simmer covered for about 30 minutes, stirring just a few times. 4 In a blender, combine the remaining olive oil, garlic and toasted almonds. Blend until smooth. 5 Add the tomato mixture from the saucepan to the blender. Blend all thee ingredients until a smooth sauce is formed.. Add salt to taste and serve with prawns. 33
Pork Tenderloin with Zucchini Salad PORK TENDERLOIN WITH ZUCCHINI SALAD Serves 4 1lb pork tenderloin ¼ tsp salt ¼ tsp pepper 2 tbsp olive oil 2 green onions, chopped 8 oz (250 grams) mushrooms Pork Tenderloin 1 Preheat oven to 400 F 2 Sprinkle pork with both the salt and pepper. 3 Add 1 tbsp olive oil to a medium sized skillet over medium-high heat. Place pork in pan and allow all sides to cook until golden brown (just a few minutes). 4 Remove pork from skillet and plan on baking sheet. Cook for approximately 20-25 minutes. ¼ tsp thyme ¼ cup white wine 1 cup chicken broth 5 In the same skillet used above, add remaining oil. Saute onions until soft. Then add mushrooms and thyme. Continue to cook until mushrooms are golden brown in color. 1 tbsp cooking fat 6 Add wine and cook until completely evaporated. Then add broth and continue to cook for 5-8 minutes. 7 Lastly add the butter. Allow to melt and sauce will thicken slightly. 8 Slice pork in 1 ½ pieces and pour sauce over top. Zucchini Salad 2 tbsp olive oil 3 tbsp walnuts, crushed 1 Heat oil in a medium sized skillet. Add walnuts and allow to cook until they begin to brown. Stir constantly to prevent them from burning. 1 large zucchini, cut into thin matchstick pieces 2 Add zucchini to the pan and toss pan until mixed well. Allow to cook for just a few minutes until zucchini softens slightly. 3 Mix in salt and pepper. 34
Pork Tenderloin with Zucchini Salad 35
Spiced Ribs with Cabbage and Apples SPICED RIBS WITH CABBAGE AND APPLES Serves 4 1 rack of ribs 2 tbsp olive oil 2 tbsp paprika 1 tsp cayenne pepper 1 tsp ground cumin 2 tsp fresh thyme 1 tsp lime zest Spiced Ribs 1 Combine olive oil, paprika, cayenne pepper, cumin, thyme, lime zest, salt and garlic. Mix thoroughly. 2 Rub ribs with the marinade. 3 Heat up barbeque to medium-low and cook ribs meat side down for approximately 30 minutes. After the first 30 minutes, flip the ribs and cook for 15 more minutes. 4 Remove for barbeque and serve. 1 ½ tsp salt 3 cloves garlic, minced Cabbage and Apples ¼ cup butter 2 lbs (or one medium head) red cabbage, shredded ½ cup onion, chopped 1 ½ tsp salt ¼ tsp pepper 1 In a large saucepan over medium heat, melt butter. Add cabbage, onion, salt, pepper and vinegar. Cover pan and cook for approximately 20 minutes, stirring occasionally. 2 Add apples and continue to cook covered for another 20 minutes, still stirring occasionally. Remove from heat once cabbage and apples are tender. 3 tbsp vinegar 1 ½ cups apples, peeled, cored and diced 36
Spiced Ribs with Cabbage and Apples 37
Lobster in Tomato Sauce LOBSTER IN TOMATO SAUCE Serves 4 4 live lobsters 1/3 cup olive oil 1/ onion, chopped 1 Allow the lobsters to sit in the freezer for at least an hour prior to preparing the dish. 2 Remove the lobster heads and claws. Discard the head. 3 In a large skillet over medium heat, cook the lobster (claws and tails) in the olive oil. Continue cooking until the lobster turns pink and the flesh begins to come away from the shell. Cooking time depends on the size of each lobster. 4 Once cooked, allow the lobster to cool. Remove all the meat from the shells and discard the shells. 5 In the same skillet over medium heat, saute the onion and shallots with the lobster claws. Continue cooking until the onion turn golden brown, about 3 to 5 minutes. 6 Add the carrot, celery and garlic to the skillet. Continue cooking until vegetables are tender, about 5 to 7 minutes. 7 Blanch the tomatoes by placing them in a pot of boiling water for 30 seconds. Remove from pot and immediately place in cold water. Peel away the skin and remove the tomato core. Roughly chop the tomatoes and add to the skillet containing the vegetables. 8 Add the tomato paste, stock and wine to the skillet. Continue cooking over medium-high heat until the sauce comes to a boil. 9 Reduce the heat so that sauce is simmering. Place the lobster tails on top of the tomato sauce and cook them this way covered for about 5 minutes. 4 shallots, chopped 1 carrot, chopped 1 celery stalk, chopped 1 clove garlic, minced 3 to 4 very ripe tomatoes 1 cup fish stalk ½ cup white wine 2 tbsp tomato paste 2 tbsp butter 3 tbsp fresh parsley, finely chopped 10 Remove all pieces of lobster from the skillet and put aside. Allow the sauce to cook until it has reduced by half. 11 Add the butter and parsley to the sauce. Cover lobster in sauce and serve. 38
Grilled Salmon with Tartar Sauce and Sweet Potato Spinach Side GRILLED SALMON WITH TARTAR SAUCE AND SWEET POTATO SPINACH SIDE Serves 4 Marinade ½ cup butter, melted 1 cup fresh lemon juice ¼ cup fresh basil, minced ¼ cup soy sauce * ¼ cup Worcestershire sauce * 4 cloves garlic, minced 2 tsp curry powder 2 tsp dried thyme ½ tsp salt ¼ tsp pepper 4 salmon fillets, approximately 5 oz each Tartar sauce Salmon 1 In a large bowl, combine the marinade ingredients; butter, lemon juice, basil, soy sauce, Worcestershire sauce, garlic, curry powder, thyme, salt and pepper. Mix well. 2 Place salmon in a large resealable bag and cover in marinade. Seal the bag and place in fridge for about 30 minutes. 3 Meanwhile, in a small bowl, combine all the tartar sauce ingredients; mayonnaise, onion, lemon juice, dill, ground mustard, paprika and pepper. Taste and season more if desired. Keep refrigerated until ready to use. 4 Once salmon has marinaded, place on grill and cook over medium heat. Cook for approximately 10-12 minutes, or until flaky. 5 Serve covered in tartar sauce. ½ cup homemade mayonnaise 1 tbsp green onion, finely chopped 1 tbsp fresh lemon juice ½ tsp fresh dill ½ tsp ground mustard ¼ tsp paprika ¼ tsp pepper 39
Grilled Salmon with Tartar Sauce and Sweet Potato Spinach Side 2 tbsps olive oil 2 large sweet potatoes, peeled and cubed 1 ½ tsp curry powder ½ cup water ½ red onion, finely chopped 1 ½ lbs fresh spinach 1 tbsp balsamic vinegar Sweet Potato and Spinach Side 1 In a large skillet over medium heat add olive oil and sweet potatoes. Allow the potatoes to cook for about 8-10 minutes, or until they begin to soften. Stir constantly to ensure they do not burn. 2 Add curry powder and stir until all potatoes are coated. Add the water and onion and continue cooking for 10 minutes, just until water has evaporated and the potatoes are soft. 3 Place the cooked potatoes in a large bowl and set aside. 4 In the same skillet over medium-low heat, cook the spinach in several batches. Once first batch has wilted, add the next. 5 Once all spinach is wilted, strain water and mix in with potatoes. Add salt and pepper to taste. 40
Grilled Salmon with Tartar Sauce and Sweet Potato Spinach Side 41
Sweet Potato Bites with Roasted Mushrooms SWEET POTATO BITES WITH ROASTED MUSHROOMS Serves 4 2 medium sweet potatoes, peeled 4 tbsp olive oil ¼ cup toasted pecans 2 green onions, finely chopped 2 stalks celery, chopped 2 tbsp fresh parsley, finely chopped 1 tbsp dried cranberries 2 tsp red wine vinegar ½ tsp dijon mustard Sweet Potatoes 1 Preheat oven to 450F. 2 Cut potatoes into 3/4 discs and use half of the olive oil to coat potatoes. Sprinkle with salt and pepper and allow them to roast for 25-30 minutes. They should be tender and begin to bubble slightly. 3 While potatoes are roasting, toast pecans in a small skillet. 4 In a small bowl, combine toasted pecans, onions, celery, parsley, cranberries. 5 In a separate small bowl, mix remaining olive oil with vinegar and mustard. Pour half of the dressing over pecan mixture and put the rest aside. 6 Once potatoes are done, top each disc with pecan mixture. Drizzle with remaining dressing. Roasted Mushrooms 1 lb small white mushrooms, halved if desired 2 tbsp capers, rinsed and chopped 3 cloves garlic, minced 2 tbsp olive oil 3 tbsp butter 2 tsp lemon juice ¼ cup fresh parsley, chopped 1 Preheat oven to 450F and make sure rack is in the middle of the oven. 2 In a large baking dish, coat mushrooms in capers, garlic, oil, salt and pepper. 3 Cut butter into several pieces and scatted atop mushrooms. 4 Allow the dish to cook for 15 to 20 minutes and until juices form on the bottom of the dish. 5 Remove from oven and drizzle with lemon juice. Sprinkle with parsley and serve. 42
Sweet Potato Bites with Roasted Mushrooms 43
Pan Seared Scallops with Cauliflower PAN SEARED SCALLOPS WITH CAULIFLOWER Serves 4 3 tbsp olive oil 1 head cauliflower 1lb fresh sea scallops 2 tbsp butter 1 green onion, chopped ½ cup white wine 8 fresh basil leaves 1 Trim the cauliflower and cut it into bite-sized florets. 2 In a large skillet over medium-high, heat 1 tbsp of olive oil and add cauliflower. Cook for about 4 minutes, or until tender, stirring frequently. Remove the cauliflower from pan and set aside. 3 Using the same skillet over medium-high heat, add the remaining olive oil and place the scallops in the pan, being sure to not let them overlap. Cook on each side for about 2 minutes. Remove the scallops and set aside. 4 Melt the butter in the same skillet over medium heat. Add the green onions and cook for about 1 minute, or until tender. Stir frequently to prevent the onions from burning. 5 Add the wine to the skillet. Using a wooden spoon, scrap any flavorful bits off the bottom of the pan. Allow it to simmer. 6 Add the cauliflower to the skillet and cook covered for 5 to 7 minutes, or until cauliflower is tender. 7 Place the scallops back in the pan. Stir well and only cook for another minute, while adding the salt and pepper. Remove from heat and top with basil prior to serving. 44
Sole with Pesto and Pearl Onions SOLE WITH PESTO AND PEARL ONIONS Serves 4 1 tbsp olive oil 2 tbsp butter ½ cup coconut milk ½ cup pesto 1 tsp grated lemon zest Sole 1 Sprinkle both sides of the fillets with salt and pepper. 2 In a large skillet over medium-high heat, add oil and fillets. Allow the fish to cook on either side for 1 to 2 minutes, or until slightly golden brown. 3 In a small bowl, combine coconut milk, pesto and the lemon zest. Using the same skillet as above, heat the sauce and allow it to thicken for a few minutes. Serve over fish. Pearl Onions 4 cups pearl onions, any color 1 tbsp olive oil 1 In a medium saucepan, boil water. Allow onions to cook in water for approximately 1 minute. Drain and cool, then peel the skin off the onions. 1 tsp grated fresh ginger 1 ¼ cups chicken stock 1 cinnamon stick 1 tbsp honey 2 tbsp lemon juice 2 Heat a large skillet over medium-high. Add olive oil and cook onions for about 5 minutes, or until slightly browned. 3 Add grated ginger and mix for close to one minute. 4 Add chicken stock and cinnamon. Allow the mixture to simmer for at least 10 minutes. 1 tbsp coriander, finely chopped 5 Add the honey and continue simmering for another 5 minutes. 6 Raise heat slightly and add lemon juice. Continue cooking for another 5 minutes and then serve. 45
Sole with Pesto and Pearl Onions 46
Broiled Halibut with Broccoli and Toasted Garlic BROILED HALIBUT WITH BROCCOLI AND TOASTED GARLIC Serves 4 4 6 oz halibut fillets 3 tbsp butter 3 cloves garlic, mined 2 tbsp lemon juice ½ tsp dried basil 1 tbsp fresh parsley, finely chopped 1 lemon, wedged Broiled Halibut 1 Grease a large basking sheet and place the fillets skin side down, being sure not to overlap. Season with salt and pepper. 2 In a small saucepan over medium-low heat, melt butter and combine it with garlic, basil and parsley. Cook for about 2 minutes. Pour mixture over the fillets and allow them to marinade for at least 30 minutes. 3 Heat the broiler and broil the halibut for about 10 minutes, or until fish is white and flaky. Serve with lemon wedges. Broccoli with Toasted Garlic 1lb broccoli, cut into florets 1 tbsp olive oil 3 cloves garlic, thinly sliced 1 Bring a medium saucepan full of water to a boil. Place broccoli in the pan and cook until tender, about 5 minutes. 2 In a large skillet over medium heat, saute the garlic in the oil. Stir frequently and allow the garlic to golden brown, about 3 minutes. Remove garlic and place aside for later use. 3 Transfer the cooked broccoli to the skillet used above. Allow it to saute for about 3 minutes. Add more olive oil if desired. Combine in the garlic and season with salt and pepper. 47
Roasted Top Sirloin with White Asparagus ROASTED TOP SIRLOIN WITH WHITE ASPARAGUS Serves 4-6 1 2 lb top sirloin roust 2 tbsp grainy mustard 3 to 4 sprigs fresh thyme 1 cup beef stock Salt and pepper to taste Roasted top sirloin 1 Allow roast to sit at room temperature about an hour before cooking. 2 Preheat oven to 450 F. 3 Rub mustard and thyme all over roast. Place in the oven uncovered and sear it for about 10 minutes. 4 Reduce the heat to 275 F and pour stock into the roasting pan. Cook for 1:30 for medium-rare and closer to 2 hours for medium. White Asparagus 2 lb white asparagus ¼ cup olive oil 2 cloves garlic, minced 1 lemon, zest only ½ tbsp fresh parsley Salt and pepper to taste 1 Preheat oven to 450 F. 2 Remove tough ends of asparagus. 3 In a large bowl, toss asparagus in oil, garlic, lemon zest, salt and pepper. 4 Place on a large baking sheet and put in oven. Cook for about 10 to 12 minutes. Turn halfway through cook time. Remove when they begin to golden brown. 5 Garnish with fresh parsley prior to serving. 48
Roasted Top Sirloin with White Asparagus 49
Skewered Lamb with Honey Glazed Carrots SKEWERED LAMB WITH HONEY GLAZED CARROTS Serves 4 2 lbs boneless lamb 1 onion, finely chopped 3 bay leaves 4 thyme sprigs 1 lemon, juice and zest 1/3 cup olive oil rosemary sprigs for garnish Lamb 1 Cut lamb into bit-sized chunks. Place it in a medium bowl and toss in onion, bay leaves, thyme, zest and juice from one lemon, oil, salt and pepper. Mix well to ensure the meat is evenly coated. Allow the meat to marinade this way in the fridge for at least an hour. 2 Preheat grill to medium-low. 3 Remove lamb from marinade and put on multiple skewers. 4 Place the skewers on the grill and allow the meat to cook for a total of 10 minutes, turning the skewers a few times so that the meat cooks evenly. Allow the lamb to brown slightly. 5 Remove from grill and garnish with rosemary. Honey Glazed Carrots 1lb small carrots 2 tbsp butter 2 tbsp salt 1 tbsp fresh lemon juice ¼ cup parsley, finely chopped 1 Boil a medium saucepan of water. Add carrots and cook them for about 5 minutes, or until tender. 2 Strain the water and return the saucepan to the stove-top. 3 Over medium heat, add the butter, honey and lemon juice to the pan. Stir well to ensure all the carrots are evenly coated. Continue cooking for about 5 minutes, stirring frequently. 4 Season with salt and pepper. Top with parsley prior to serving. 50
Red Bell Pepper and Asparagus Beef Stir-fry RED BELL PEPPER AND ASPARAGUS BEEF STIR-FRY Serves 4 1lb stir-frying beef, cut into strips; 1 large onion, diced; 1/2 bunch green or white asparagus, tough ends removed and cut into 1-inch pieces; 2 large red bell peppers, seeded and cut into strips; 1 garlic clove, minced; 1 thumb-sized piece fresh ginger, minced; Fresh parsley, for garnishing; Coconut oil or clarified butter for cooking; Sea salt and freshly ground black pepper to taste; 1 Prepare and cut off all your ingredients before stir-frying. 2 Heat a wok over high heat, add some coconut oil or clarified butter and stir-fry the beef strips until just cooked. 3 Remove the beef from the wok, reheat and stirfry the onion and garlic for about 3 minutes. 4 Add the asparagus, bell peppers and ginger and stir-fry for another 3 minutes. 5 Return the beef to the wok, season to taste with salt and pepper and cook for another 3 minutes, until everything is hot. 51