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some paleo recpipes

PostPosted: Sun Jul 15, 2007 9:26 pm
by NatureDoc
Haven't tried all of these, but the CHICKEN LEAK SOUP IS AMAZING!!! Love the cauliflower dip - great for veggies or as a salad dressing. Love the baked kale. Love the pesto... great for meats, fish, salads.

Sources are cited, no plagerism calls please...

You'll find:
LAMB CHUNKS WITH CELERY AND HERBS (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)
GRILLED SALMON AND ASPARAGUS (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)
CHICKEN LEAK SOUP (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)
BAKED KALE (Marcella Hettinger)
CAULIFLOWER DIP (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)
ASPARAGUS SOUP (“Comprehensive Elimination Diet” by Aubrey Rickford)
GUACAMOLE (“Comprehensive Elimination Diet” by Aubrey Rickford)
PESTO (adapted from “Hypoallergenic diet: a complete guide” by Saied Mushtagh)

Prep and Cook Time: 20 minutes Serves 2
• ½ medium onion, minced
• 4 medium cloves garlic, chopped
• ¼ lb ground lamb or turkey
• 2 + 1 TBS chicken broth (make sure wheat free)
• 3 cups rinsed and finely chopped kale, (stems removed)
• 2 whole free range chicken eggs
• 3 egg whites
• salt and black pepper to taste
1. Preheat broiler on low.
2. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
3. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
4. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered about 5 more minutes. Season with salt, pepper and mix.
5. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
6. Put under broiler in middle of oven, about 7 inches from the heat source, on low, so it has time to cook without the top burning. When it gets firm it is done, about 2-3 minutes.

Healthy Cooking Tips: It is important to chop kale fine so it cooks in a shorter amount of time and integrates with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don't over cook and you have some height to your finished frittata.

LAMB CHUNKS WITH CELERY AND HERBS (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)

(makes 3-4 servings)

2 C lamb chunks
1 med onion, chopped
4 cloves garlic, chopped
2 stalks celery, thinly sliced (0.5 cm)
1/3 C Mint, minced
1/3 C tarragon, minced
2/3 C Cilantro, minced
2/3 C parsley, minced
4 stalks scallions, minced
1 tbsp olive oil
2 tsp black pepper
2 tsp sea salt

In a deep pot, saute onions and garlic in olive oil until onions turn soft. Add lamb chunks, sea salt, and pepper and sauté for 2-3 minutes or until meat turns brown. Add herbs and celery and stir for 7-10 minutes over medium heat. Pour in 4 C water and bring to boil. Cover and boil on low heat for 45 minutes to 1 hour. If sauce is too thick, add another cup of water

GRILLED SALMON AND ASPARAGUS (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)

2 wild salmon steaks
1 lime
6-10 asparagus, ends cut off
To taste sea salt
Seasoning dried crushed dill
1 tsp olive oil
1/3 C fresh or frozen raspberries

Sprinkle salmon steaks with salt and pepper, and sprinkle dried dill on top. Place on baking pan and place in preheated oven at 350 F. Bake for 5-10 minutes. Squeeze ½ lime on each salmon steak, turn oven onto grill (500 F) and grill for 10 minutes.

In medium pan, heat coconut oil over medium heat and stir fry asparagus for 3-5 minutes. The asparagus can be topped with raspberries.

CHICKEN LEAK SOUP (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)

2 chicken breasts, cut in pieces
2 crown broccoli
2 leak stalks, chopped
2 medium onions, chopped
6 garlic cloves, diced
½ C olive oil
1 ½ tsp black pepper
3 tsp dried crushed marjoram (or basil)
1 tsp thyme (fresh or dried)
2 tsp sea salt
4 tsp arrowroot or buckwheat powder
2 tsp minced parsley (garnish)

Saute the chopped onions, leeks, and garlic in a pot containing olive oil, sea salt and black pepper. And chicken breasts and either arrowroot or buckwheat powder and stir until meat turns white. Add 7 cups of water, herbs, and broccoli and bring to a boil. Reduce to medium heat and cook for 35 minutes. Garnish with minced parsley and serve.

BAKED KALE (Marcella Hettinger)

1 bunch of kale

Preheat oven to 350º. Wash, dry, and chop kale into 2-3” squares. Place on baking sheet, season with your favorite herbs / spices (as long as they are on the list above), and place in oven for 3-5 minutes or until crispy. You might need to watch it, it can burn quickly.

Any vegetables from the list above

Toss vegetables with crushed garlic, olive oil, and sprinkle with rosemary, oregano, tarragon, basil to taste. Spread on baking sheet, and roast approximately 20-25 minutes at 400º until veggies are tender and slightly brown, stirring occasionally. Add seasalt and pepper to taste.

CAULIFLOWER DIP (“Hypoallergenic diet: a complete guide” by Saied Mushtagh)

½ head cauliflower, roughly chopped
1 C water
3 tsp olive oil
½ tsp tumeric
Dash black pepper
To taste sea salt

Place cauliflower in a sauce pan, add small amount of water, and steam on medium heat for 5 minutes. Place steamed cauliflower with rest of ingredients in food processor and blend. Chill for 30 minutes and enjoy with rice crackers, cucumbers, or lightly steamed celery, carrot or broccoli sticks.

ASPARAGUS SOUP (“Comprehensive Elimination Diet” by Aubrey Rickford)
1 lb asparagus, trimmed
2 med leeks or 4 large shallots
1 Tbsp olive oil
2-3 cloves garlic, minced
2 cups of water or chicken stock (make sure wheat free)
2 tsp dried dill weed
Pinch nutmeg

Slice off the tips of the asparagus and reserve them. Cut the remaining stalks into 1” pieces. Slice the leeks in half lengthwise and wash under cold water to remove any sand. Slice into ¼ “ pieces. Sautee the leeks or shallots in the oil over medium heat until soft. Add the garlic and sliced asparagus stalks. Cook, stirring, another minute or two. Add the water or stock and dill. Simmer 10-12 minutes. Remove from heat, allow to cool 5-10 minutes. Puree half the volume at a time. Return to pan, add the reserved asparagus tips and simmer 3-5 minutes or until tips are just barely tender. Add nutmeg. If soup is too thick, thin with additional water or stock.

GUACAMOLE (“Comprehensive Elimination Diet” by Aubrey Rickford)
2-3 ripe avocados
¼ C chopped onions
¼ lemon
1 tbsp water
1 small clove garlic, chopped

Cut avocados in half, remove pits, scoop flesh into blender or food processor. Add rest of ingredients. Process until smooth. Transfer to a small bowl. Cover and chill. Use with in 2-3 days. For chunky version, mash avocados with fork and finely chop onions and garlic. Can also add cilantro or basil to the blended or chunky version, to your tastes. Can also season with sea salt or pepper to taste.

PESTO (adapted from “Hypoallergenic diet: a complete guide” by Saied Mushtagh)

2 C steamed greens: kale or spinach, chopped
1 C fresh basil leaves, coarsely chopped
1 C fresh cilantro, coarsely chopped
½ C olive oil
3 cloves garlic, skinned
½ tsp sea salt
½ tsp black pepper

Place all ingredients in blender and blend. If it is too thick add in more oil. Place in glass jar and store in the fridge. You can add this topping to anything!!! Fish, meat, brown rice, salad, brown rice crackers, etc.

Prep and Cook Time: 15 minutes Serves 4
• 4 6oz halibut steaks or filets
• ¼ cup minced scallion
• 6 medium cloves garlic, pressed
• ¼ cup + 1 TBS fresh lemon juice
• 3 TBS chopped fresh cilantro
• 1 cucumber, diced
• 1 medium ripe but firm avocado diced in ¼ inch cubes
• salt and black pepper to taste
1. Mix all ingredients except halibut in a bowl and set aside.
2. Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.
3. Rub halibut with 1 TBS lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this) Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan. This is our Stovetop Searing cooking method. Place on plate, and top with salsa.
Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad
Healthy Cooking Tips:
It is best to choose halibut that is fresh and at least 1 inch thick. Because halibut can become dry when cooked, the thicker cuts helps to retain moisture. It is important that the pan has had sufficient time to get hot. This will also help to retain moisture, as it seals the fish. It's important not to overcook halibut. To check for doneness, insert the tip of a knife into the center. It will flake, but still be moist when it is cooked to perfection. In fact, cook it slightly less than desired doneness, as it continues to cook after removing from the heat. Unlike the other salsas, this one is served with a chunky texture. Chop everything fine except the tomatoes and avocado. If the avocado is very ripe it will make the salsa mushy looking. Choose an avocado that is ripe, yet still a slight firmness. You will have a more attractive salsa.

PostPosted: Sun Jul 15, 2007 11:51 pm
by taifun
This is great, off to the kitchen!

PostPosted: Mon Jul 16, 2007 9:53 am
by Admin


PostPosted: Mon Jul 16, 2007 10:38 am
by NatureDoc
told you... food is one of my favorite topics

PostPosted: Mon Jul 16, 2007 11:37 am
by Bri3626
Here is kind of a side note/recipe for the chicken broth. I picked this up some years back and I think continues to work well.

1 whole cut chicken (with skin!)
Celery (approx 5 chopped)
Carrots (approx 3 large chopped)
Garlic (optional, I usually add about 3-4 cloves)
(you can add other veggies if you like but remember taste is important so if your not big on collard taste be careful and go light on what you add)
salt to taste
add about 5 whole peppercorns

Boil on low until meat is falling off chicken. Seperate meat from broth. Put broth in fridge and let cool. All the fat will go to the top which you can skim. I've tried removing skin before boiling but it just doesn't give it the same flavor.

Now here is the neat part. Get several ice cube trays, pour in broth and freeze so you have available whenever you need for whatever recipe you are making. This is a very flavorful addition to almost any recipe.

Just dont throw a couple cubes in your ice tea! Which tastes terrible by the way... :lol:

PostPosted: Mon Jul 16, 2007 11:42 am
by Bri3626
Oh and great recipes!!

and I'm pretty sure I stole mine from somwhere. Just dont remember cause it's been like 20 years or so.

PostPosted: Sat Jul 21, 2007 2:52 am
by Immortal Wombat
This little bit of advice isn't really deserving of its own thread so I thought I'll put it here.

If you're lazy like me, and you just want something quick, but you're bored with plain meat/poultry, rubbing some spice into the meat before you cook it really does make a lot of difference. My personal favourite is Mediterranean Seasoning Rub by Fiddes Payne.

According to this bottle, the ingredients are:

Roast garlic granules, kibbled onion, parsley, chive flakes, coarse red pepper flakes, cracked black pepper and rubbed thyme.

This might be common knowledge for some, but I'm no cook, and it revolutionised my meals.

PostPosted: Sat Jul 21, 2007 8:27 am
by Admin
sounds good I will try that