Paleo-Friendly

3/9/12 – Paleo-Friendly Crab Cakes

Ingredients

  • 1 pound crab meat (I used Chicken of the Sea “fresh” canned crab from Trader Joe’s. Yes fresh is best but when made into crab cakes, this worked just fine!)
  • 2 tablespoons finely diced red onion
  • 2 tablespoons  mayo (paleo if possible)
  • 1 teaspoon crushed garlic
  • salt and pepper to taste
  • 1/8 teaspoon of chipotle powder
  • 1 egg
  • 2 tablespoons coconut flour (or enough to make the mixture stick together)
  • 2-4 tablespoons coconut oil
  • Shredded green cabbage for garnish
  • Lemon wedges for garnish

Preparation

If using the canned crab, make sure to crumble the crab with your hands into a large mixing bowl and pick out any shells you might find.  Mix the crab with the onion, mayo, garlic, sea salt, pepper, chipotle, egg and coconut flour.  In a large skillet, heat the coconut oil over medium heat for 1 minute or until hot enough that a sprinkle of water in the pan makes the oil sizzle.  Form the crab cake mixture into palm size patties and fry for 2-3 minutes on each side or until they are golden brown.  Makes approximately 10 crab cakes. Serve on top of the shredded green cabbage with lemon wedges and topped with red pepper mayo if desired.

 

2/16/12 – Paleo ‘Lasagna’

Adapted from:  Everyday Paleo

  • 2 lbs grass fed ground beef
  • 1lb mild Italian sausage (I used Sicilian chicken sausage from Trader Joe’s)
  • 1 red onion diced
  • 4 cloves crushed garlic
  • 2 tbsp dried oregano
  • 2 tbsp dried basil
  • 1/2 tsp cayenne pepper
  • 1/2 tsp sea salt
  • 2 tbsp olive oil
  • 1 28 ounce can of diced tomatoes drained
  • 1 small can of tomato paste
  • 1cup organic black olives sliced
  • 6 zucchinis thinly sliced(I used my slicer blade in the food processor for thin, even zucchini rounds – for more “lasagna” like noodles slice lengthwise with a mandolin slicer).

In a large soup pot saute onions and garlic in the olive oil for about 3 minutes.  Add ground beef and sausage and brown.  Season meat mixture with all dry ingredients and add drained diced tomatoes and tomato paste and mix well.  In a big lasagna baking dish place a layer of sliced zucchini and then ladle on a thick layer of the meat mixture and top with the sliced black olives.  Top meat and olive layer with another layer of sliced zucchini and top with a final layer of the remaining meat mixture.  Cover tightly with aluminum foil and back at 350 for 30 min.  Let sit for 10 min before serving.

2/14/12 – Paleo Peach Frangipane Muffins

Don’t be intimidated by the foreign-ness of the name; frangipane (fran•japan) is a classic French almond pastry filling, most commonly found inside croissants and tarts. This recipe cuts the sugar and switches coconut oil for butter. It’s very simple to make and incredibly versatile. These muffins are so easy to make, that the hardest part of this recipe is slicing and chopping some peaches.

Ingredients

  • 1 1/2 c almonds, raw and unsalted
  • 2 eggs
  • 3 oz coconut oil, melted
  • 1/4 c sugar
  • 4 peaches, skin removed, chopped small

Preparation

Preheat the oven to 350ºF. Put the rack you’re going to bake on in the center of the oven.

In your food processor, combine all ingredients, except the peaches. Blend the ingredients until they make a smooth-ish paste. Ta-Da…you’ve just made frangipane. Use a spoon to evenly portion the frangipane into a muffin tin. This should make 12, almost perfectly.

Top each muffin with peaches and bake for 30 minutes. Put the oven on broil to get the tops of the muffins nice and golden. If your peaches are a little blah (as mine were), you can add a pinch of sugar to the top of each muffin so the peaches will make a little bit of juice.

Reprinted from:  http://www.health-bent.com/treats/peach-frangipane-muffins

1/29/12 – Cedar Plank Tilapia Tacos with Roasted Pepper Relish and Creamy Avocado

I recommend you read through all steps below as you want the Tilapia to marinade for 2 – 3 hours, Cedar Plank to soak for at least 1 hour and while the veggies are cooling off you will make the creamy avocado and cook the Tilapia. I am going to break down each of the 3 components below just in case you want to make one and not the other(s).

Roasted Pepper and Onion Relish

{What You Need}

  • 3 – 4 Peppers (I recommend 2 red, 1 green and 1 yellow)
  • 1/3 Onion
  • 2 Tbsp Olive Oil (for lightly coating the veggies before roasting)
  • 1 Lemon
  • 1/2 Lime
  • Sea Salt and Freshly Ground Pepper (to taste)

{Directions}

  1. Get your Big Green Egg (or grill) to 400 – 425 degrees for direct grilling
  2. After washing, pat dry the veggies and place them into a bowl
  3. Lightly coat the veggies with olive oil, salt and pepper
  4. Roast the veggies over the fire. The goal is to get a slight char on all sides equally. Try and keep the lid closed as much as possible to evenly roast on all sides. I opened every 5 minutes to turn and make sure nothing was getting too burned. Total time took about 15 – 20 minutes
  5. Once the veggies are nicely roasted place them into a bowl and cover them with plastic wrap for about 8 – 10 minutes till they cool down. The benefit I found doing this step is it helps loosen the exterior skin from the veggies so you don’t have too many burnt pieces in your relish
  6. While waiting for the veggies to cool down go ahead and get your Tilapia on the grill and make your creamy avocado
  7. After about 8 – 10 minutes remove the pepper and onion from the bowl and put on cutting board
  8. For the peppers you will want to cut off the top and remove ALL the seeds and liquid inside. Take your time on this one as a seed in the relish is no fun
  9. Once all seeds are gone turn over the pepper pieces and scrap off any burnt edges from the grill. You will find the thin skin on top easily comes off if you tried the trick in step 5 above
  10. Chop the peppers into roughly 1/2″ x 1/2″ pieces –
  11. For the onion I would recommend smaller chopped pieces
  12. Place all veggies into a bowl and add the lemon juice from 1 lemon and the lime juice from 1/2 lime (make sure no seeds)
  13. Mix all together and give it a taste. I found it needed a little bit of salt and pepper but was so good

Creamy Avocado

{What You Need}

  • 2 Ripe Avocados
  • 1/4 Cup Fresh Coconut Milk
  • 1 Lime
  • Pinch of Garlic Powder and Onion Powder
  • Sea Salt and Freshly Ground Pepper (to taste)

{Directions}

  1. Mix all ingredients together until smooth consistency
  2. Place into fridge to firm up (about 10 – 20 minutes) and stir before serving

Cedar Plank Tilapia Recipe

{What You Need}

  • 1 Cedar Plank (my favorite is from Nature’s Cuisine)
  • 3 – 4 Tilapia Filets (I recommend wild caught fresh Tilapia)
  • 1 Lemon
  • 1/2 Lime
  • 3 Cloves Garlic
  • 2 Tbsp Olive Oil
  • Fresh Twigs of Rosemary (this is not a critical step but added some nice aroma)
  • Pinch of Dry Rosemary, Thyme and Oregano
  • Sea Salt and Freshly Ground Pepper (to taste)

{Directions}

  1. If not already soaking, get your cedar plank covered in water for 1 hour before cooking
  2. If not already heated get your Big Green Egg for direct grilling to 400 – 425 degrees
  3. Pat dry your Tilapia
  4. Rub olive oil onto both sides of Tilapia (very light on both sides)
  5. Season both sides of each piece of Tilapia with the Rosemary, Thyme, Oregano, Sea Salt and Freshly Ground Pepper. If you want your fish spicy add other seasonings such as Cayenne and or any other seasonings you want
  6. Place the Tilapia into a shallow Tupperware container. You want the Tilapia in one layer
  7. Finely chop the Garlic and sprinkle on top of the fish evenly over each piece of Tilapia
  8. Squeeze the lemon on top of the fish (remove any seeds) and each piece of fish should be about 1/2 way covered by the lemon juice
  9. Squeeze the lime juice on top of the fish
  10. Cover the Tupperware or container and place in the fridge for 2 – 3 hours to let the Tilapia marinade
  11. When ready to grill place the soaked cedar planks on the Big Green Egg (direct grill) and heat up about 2 minutes on each side,
  12. Once the plank starts to smoke it is ready to place the Tilapia on it
  13. Add the fish spaced evenly on the cedar plank  and in between each piece of Tilapia add some resh Rosemary. During grilling the rosemary also added some nice smoke flavor as it dried up
  14. Don’t be nervous if the cedar plank starts to catch on fire. That has happened to me a few times and not a big deal. I usually have a small spray bottle of water by the Big Green Egg just in case to put out any cedar plank fires. You can also turn down the heat a little if starts smoking too much early in the cooking process
  15. Cook the fish until it lightly flakes which should not take more than 10 – 15 minutes. For those that are concerned about temps you want to aim for the fish to be around 130 – 135 degrees when ready to come off
  16. Once the fish is cooked take off the Big Green Egg and with a fork separate into small pieces. Don’t mush it up as you want small peices to place into the lettuce boat

That’s it. Take the Tilapia and place into a crisp fresh romain lettuce “boat” and on top add the roasted pepper and onion relish with a spoonful of the creamy avocado.

Recipe reprinted from:  http://www.arizonacaveman.com/cedar-plank-tilapia-tacos-roasted-pepper-relish-creamy-avocado/

1/28/12 – Salmon with Paleo Sun-dried Tomato Pesto

This recipe incorporates a sun dried tomato version of the traditional green pesto.  See what you think!  Works well with the salmon and is paleo-friendly!

Courtesy of:  Health-Bent

Ingredients

Pesto

  • 1/2 c pine nuts or almonds
  • 3 cloves garlic
  • 1/2 c sun dried tomatoes (in oil if you can, rehydrate per instructions if dried)
  • 1/4 c fresh parsley
  • 1/2 c fresh basil
  • 1 T tomato paste
  • 3/4 c extra virgin olive oil
  • S&P

Salmon

  • 1 lb wild caught salmon fitlets
  • 2 T extra virgin olive oil
  • S&P

For the Pesto

Preheat your oven to 400ºF . On a baking sheet,  toast your pine nuts and roast your garlic. To roast the garlic, wrap the cloves in a small piece of foil with some olive oil drizzled on top and just stick it on the baking sheet, next to the nuts. This should take about 6-8 minutes. They’ll be a nice golden brown when they’re ready. Check frequently….burned garlic and pine nuts taste horribly horrible.  Add the pine nuts, roasted garlic, sun dried tomatoes, tomato paste and herbs to your food processor and blend. Stream in the olive oil until the pesto comes together.

For the Salmon

The salmon can have skin on or off, but make sure all the pin bones are removed by running your fingers across the center line of the salmon. They’re about the size of a sewing needle. Pat your salmon dry with a paper towel and place the fillets skin side down, on the same baking sheet you used for the nuts, but make sure you’ve oiled it with some olive oil, to prevent the skin from sticking. Drizzle the top of the fillets with olive oil and generously salt and pepper. Place in a 400°F oven for about 8 minutes or until the salmon gives slightly when you press down on it.

1/21/12 – Paleo Almond Joy

Ingredients

  • 1 1/2 c 70% (or higher) dark chocolate
  • 1/2 c coconut oil
  • 1 T sugar
  • 1/4 c finely shredded, unsweetened coconut (also called dessicated)
  • 1 t coconut extract
  • 25 almonds, toasted

Method

(Relatively Labor Intensive but Insanely Cute Method)

Place the chocolate in a bowl in the microwave for 30 second increments, stirring between each time. It should only take 2 cycles to get the chocolate melted.

Line a mini-cupcake pan with paper liners. Using a spoon, drop about 1 tablespoon worth of chocolate on the bottom of the liner and swirl it around with the spoon, making sure the chocolate gets on the sides of the liner! Place in the fridge to harden, about 5 minutes.

In the bowl of an electric mixer, add the coconut oil, sugar, dessicated coconut and coconut extract. Mix until smooth, about 2 minutes. Using a clean spoon, drop about 1 tablespoon worth of the mixture into the center of the hardened chocolate. Place in the fridge to harden, about 10 minutes.

Top each candy with the rest of the chocolate. Use your finger to smooth it, if ya gotta! Top with a cooled, toasted almond and stick the pan in the fridge to harden.

Recipe courtesy of:  www.health-bent.com

Almond Butter Breakfast/Energy Bars; Grain & Gluten Free

Yields 16 bars (2″x2″)

1/2 cup Coconut Sugar

1/4 cup Almond butter

1/4 cup Coconut milk

1/4 cup honey

2 Tbsp melted coconut oil, or melted butter

1 tsp vanilla

3/4 cup almond flour

1 egg

1/2 tsp baking soda

pinch of salt

1/2 cup raisins / dried cranberries

1/2 cup dark chocolate chips (70%+)

1/4 c. sliced almonds

1/4 cup sunflower seeds or pumpkin seeds

1/2 cup shredded unsweetened coconut

2 Tbsp ground flax

Preheat Oven to 350 F.  In a large bowl, stir together the coconut sugar, almond butter, coconut milk, honey, oil/butter, egg, and vanilla.  In a small bowl, stir together the almond flour, baking soda and salt.

Add the almond flour mixture to the liquid bowl along with the remaining ingredients.  Stir until well mixed.Spread the batter into a greased 8″x8″ pan.  Bake for 20 minutes at 350 F, then reduce temperature to 325 F for another 10 to 15 minutes.  Allow bars to cool completely in the pan before cutting into bars.  I had the best results waiting until the next day to cut them apart, as they will fall apart if they are even the slightest bit warm (because they have so much yummy stuff in them!).

 

Paleo Italian Sub Roll-Ups

Ingredients

  • sweet/honey ham
  • capicola ham*
  • salami
  • tomato, sliced thin
  • banana peppers
  • spinach or other lettuce
  • dried oregano
  • olive oil
  • mayo & mustard

Method

Use the largest coldcut (probably the honey ham) for the outside layer.

Overlap that coldcut about 1.5 inches, making 2 rows of 4.

Make sure it’s overlapping, then layer your other meats on top.

Squeeze on the mustard and mayo, but only on one half. This will be the half that is going to be the inside or middle of your roll.

Layer your thinly sliced tomato, the banana peppers and spinach (and any other toppings you choose) over the mayo/mustard.

Other adds that would be yum – olives, red wine vinegar, cucumbers, onions

Roll from the filling side first as tight as you can.

Wrap in parchment or wax paper, like a burrito, and off you go.

*Capicola ham is similar to proscuitto, however capicola is meat from the shoulder of the piggy and proscuitto is meat from the thigh. Boar’s Head sells it as “cappy ham” and it’s usually located around the salami and mortadella.

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