poleo 8 recipe sampler gt

8/11/2019 Poleo 8 Recipe Sampler GT

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8by Brenda Walding, DPT, FDN, Chris Clark, & Guest Contributors

fo You Pa e LifS I M P L E R E C I P E S

d

S a m p l e !

http://www.thepaleosecret.com/s01x



© 2013Paleo Secret

by Brenda Walding, DPT, FDN, Chris Clark, & Guest Contributors

fo You Pa e Lif8S I M P L E R E C I P E S








3 J O I N O U R 3 0 - D AY PA L E O C H A L L E N G E TO D AY !

TABLE OF CONTENTS

Appe izer PROSCIUTTO-WRAPPEDScallops (Brian & Bobbi DeRose) .............................................................. 6

B eakfas FLUFFY Acorn Squash Pancakes (Brenda Walding, DPT, FDN) ........................................................... 8

PoulryCRUSTY, Juicy Chicken Breast (Chris Clark) ................................................................................. 10

Bee CAVEMAN-BRAISEDBeef Short Rib (Caveman Cafeteria) ............................................................. 13

Lam LAMBBurgers with Caramelized Onions & Avocado (Brenda Walding, DPT, FDN) .......................... 15

PorSPICEDOkra & Bacon (Brenda Walding, DPT, FDN)......................................................................... 18

SouCARROTGinger Soup (Brenda Walding, DPT, FDN) ........................................................................ 21

Desser COCONUTMilk Custard (Karen Falbo, CN) ................................................................................... 24







ACKNOWLEDGMENTS

We would like to thank the following individuals for their generous contributions:CAVEMAN CAFETERIA

BRIAN & BOBBI DEROSE

KAREN FALBO, CN

Than yo fo harin you passio an a enʦ wit t Pa e com

CREDITSPHOTOGRAPHY BY RECIPE AUTHORS & CONTRIBUTORS

BOOK DESIGN BY MICHAELS & MICHAELS CREATIVE, LLC







Appe ize

1







by B ia& Bobb DeRose SERVINGS: 2–4

TIME: 20–25 MINUTESLEVEL: BEGINNER

INGREDIENTS1–2 LBS. SCALLOPS

PROSCIUTTO ( L O O K F O R A B R A N D T H AT O N LY H A S P O R K A N D

S A LT L I K E C I T T E R I O )

ITALIANSEASONINGEXTRA VIR GI N OL IVE OI L

B A L S A M I C VI NE GAR

Thanks to my brother and sister-in-law Brian and Bobbi for sharing thisgourmet Paleo appetizer. Bon appetit!

DIRECTIONS

1. PREHEAT OVEN TO350ºF and prepare a baking sheet. Cut the prosciuttoin half lengthwise to have enough strips for each scallop.

1 .APPETI ZE R

PROSCUITTO -WRAPPED

Sca op2. SPRINKLE EACHSCALLOPlightly with theItalian seasoning. Wrap apiece of prosciutto aroundthe outside of the scallop.

3. PLACE THE SEASON EDand wrapped scallops ona baking sheet, leavingspace between each sothey can cook evenly.

4. BAKE FOR 15minutes,turning the scallops over

after 10 minutes; bake forthe remaining 5 minutes.Remove from oven.

5. DRIZZLE WITH OLIVEoil and balsamic vinegarand serve.

G F DF







B eakfas

2







by B end Wa din , DPT, FDN

SERVINGS: 2–4TIME: 20 MINUTES

LEVEL: BEGINNER

(IF NOT USING BUTTER)

INGREDIENTS3 LARGE EGGS

1 CUP ALMOND MEAL/FLOUR½ CUP WHOLE-FAT ORGANIC COCONUT MILK

½ CUP COOKED ACORN SQUASH

½ TSP. BAKING SODA ½ TSP. BAKING POWDER

20 DROPS LIQUID STEVIA OR HONEY

½ TSP. VANIL LA PINCH S E A S A LT

1–2 TBSP. COCONUT OIL OR BUTTE R ( C O O K I N G )

These pancakes are light,fluffy, and delicious. The acorn squashcan be replaced with pumpkin, sweetpotato, or butternut squash.

FLUFFY ACORN SQUASH

PancakeDIRECTIONS1. BLEND EGGS,

COCONUT milk, and vanilla in high-poweredblender until frothy. Add squash and dryingredients, and blendagain until smooth. Addstevia or honey last to getdesired sweetness.

2. COOK PANCAKES I Nskillet on medium heat.

3. TOP WITH BERRIESorsunflower seed butter andchocolate topping (made with coconut oil, coconutmilk, raw cocoa powder, vanilla, and stevia). Enjoy!

G F DF

2 .B REAKFA ST







Poulry

3







by Chri C ark SERVINGS: 2–4TIME: 25 MINUTESLEVEL: BEGINNER

(IF REPLACING BUTTER)

INGREDIENTS2 – 4 BONELESS SKINLESS CHICKEN BREASTS

SALT AN D PE PPE RDRY RUB OF CHOICE

GRASS-FEDBUTTER

Tired of baked chicken breast that comes out

dry as shoe leather? We’ll show you how to makea delicious, JUICY piece of chicken in just a few

minutes!

CRUSTY, JUICY

Chicke B easDIRECTIONS1. PREHEAT OVEN TO

375ºF. Begin by patting thechicken breast dry. Trimundesired fat or tendons.

2. SEASON THE BREASTliberally with coarse seasalt and fresh groundpepper. Apply any dryrub (e.g., smoked paprika,cayenne pepper, andgarlic powder). Make surebreast is fully crusted withthe seasoning.

con inue o nex pag …

GF DF

3 .P O ULT RY







6. REMOVE F ROMOVEN and allow thebreasts to rest for a fewminutes before serving.Complement with vegetables or a salad ofyour choice.

4. PLACE CHICKENBREASTSon the pan andlet sit for 3 minutes oneach side without moving.If cooking multiplebreasts in a single pan,leave sufficient spacebetween them so they cancaramelize. If the meatis too close together, thebreasts will steam eachother.

5. PLACE THE ENTIREpan in a preheated ovento finish for 10 minutesor until the chicken givesslightly to a firm touch.

con inue …3. HEAT AN OVEN-S AFE

pan (ideally cast-iron orstainless steel) on thestovetop on high heat,

giving it a few minutesto get really hot. Onceheated, add fat (grass-fed butter, coconut oil, orpalm oil). Because we arecooking at high heat, besure to avoid olive oil.

CRUSTY, JUICY

Chicke B eas 3 .P O ULT RY







Bee

4







by Cavema Cafe eria SERVINGS: 16 (2-OZ. PORTIONS)

TIME: 5 HOURSLEVEL: ADVANCED

INGREDIENTS2 LBS. BONELESS BEEF SHORT RIB

SALT A ND PE PPER2 CLOVES GARLIC

2 STALKS OF CELERY

1 CARROT1 SMALL ONION

2 CUPS RED WINE

5 WHOLE PEPPERCORNS1½ TSP. FRESH THYME

1 TBSP. FRESH GINGER1 QT. WATER OR BEEF/VEAL

STOCK

¼ CUP TOMATO PASTE

The time investedhere pays off in succulence.

DIRECTIONS1. PREHEAT OVEN TO

275ºF.

2. SALT AND PEPPERshort ribs.

3. SEAR IN HOTpan orrondo (preferably).

4. DEGLAZE WITH

RED wine and add water, tomato paste, andremaining ingredients.

5. COVER WITH LIDandbake at 275ºF for 4 hoursor until desired tendernessis reached.

GF DF

4 .BEEF

CAVEMAN -BRAISED BEEF

Shor Ri







Lam

5








SERVINGS: 2–3TIME: 20 MINUTESLEVEL: BEGINNER

INGREDIENTS1-LB. GRASS-FED GROUND LAMB OR GROUND MEAT OF CHOICE

1 HEAD OF ROMAINE LETTUCE2 ONIONS, SLICED

1 AV OCAD O, SL IC E D

1 BUNCH OF PARSLEY, F INELY CHOPPED1 TBSP. OF GARLIC POWDER

1 TSP. SEA SALT

GROUND PEPPERCOCONUT OIL FOR COOKING ONIONS

SWEET POTATOES ( I F D E S I R E D F O R S I D E D I S H )

These burgers are quick and delicious! Just throw on the grill, top with caramelized onions and avocado, and wrap in romaine. Serve with a side ofmashed sweet potatoes (topped with goat butter and cinnamon). Yum!

DIRECTIONS

Burger1. FIRE UP THEgrill! While

grill warms up, sauté

onions at medium-highheat in coconut oil using acast-iron skillet. Cook untilcaramelized.

2. MAKE LAMB PATTIESby putting meat into a bowland adding garlic powder,

salt, pepper, and ½ to ¾ ofthe chopped parsley. Mixtogether and form into 3–4patties. Throw the pattieson the grill.


G F DF

5 .LAM

B

LAMB BURGERS WITH

Carame ize Onion& Avocad







the size. They are finished when you can pierce them with a fork and it goesthrough easily. Removefrom oven and let cool.

7. SCOOP OUT THEinsides, mash with afork, and serve. Top withbutter or coconut oil andcinnamon.

Swee Po a Mas Note: If you would like to serve

the burgers with mashed

sweet potatoes, begin by plac-

ing sweet potatoes in the oven

first thing since they will take awhile to cook.

5. PREHEAT OVEN TO400ºF.

6. RUB SWEETPOTATOES with coconutoil and place in a baking

dish. Cook for 30–45minutes depending on

con inue …3. SLICE T HE AVOCADO

thinly.

4. WHEN BURGERS ARE cooked to yourliking, place on a pieceof romaine lettuce foryour makeshift bun. Topburger with avocadoand caramelized onions.Sprinkle leftover parsleyon top. Add any otherfixins’ you like!

5 .LAM

B

LAMB BURGERS WITH

Carame ize Onion& Avocad







Por

6








SERVINGS: 4TIME: 40 MINUTESLEVEL: BEGINNER

INGREDIENTS1-LB. PORK BELLY OR QUALITY BACON

2 LBS. OKRA, SLICED INTO SMALL PIECES1 ONION, CHOPPED

3 CLOVES GARLIC

2–3 TSP. GROUND CUMIN1 TSP. TURMERIC

1 TSP. CORIANDER

¼ TO ½ CUP CHOPPED PARSLEY SALT AN D PE PPE R

BACON FAT/DRIPPINGS

SPICED OKRA &

BacoI like to include okrain our diet because it helpspromote optimal digestionand is packed with fiber andgood nutrients. Okra can geta little “slimy,” which can bea turnoff for some. However, itis this mucilaginous propertythat helps soothe the intestinaltract, promoting eliminationand preventing constipation.Woohoo for okra!


GF DF

6 .P O R

K







6. ONCE OKRA IScookedto your liking, add baconpieces and parsley. Leavefor a few minutes tocombine and warm thebacon.

7. ADD SALT ANDpepperto taste. Serve as a wholemeal or a side dish.

4. USE THE BACONfatyou just created to cookonion and garlic in a largecast-iron skillet (add morerendered bacon fat orcoconut oil if needed).Turn to medium heat.Sauté until onions aretranslucent. Add spicesand stir.

5. NEXT, ADD OKRAandcook on the stovetop forabout 20 minutes or untilokra softens. Stir frequentlyto avoid too much stickingto the bottom of the skillet. You can add some broth orextra oil it gets too dry.

con inue …DIRECTIONS1. SALT AND PEPPER

pork belly (if it comes

unseasoned).

2. CUT UP PORKbelly orbacon into small piecesand cook on the stovetopuntil finished.

3. REMOVE WITH A

slotted spoon and setaside, keeping it warm.

SPICED OKRA &

Baco 6 .P O R

K






2 0 J O I N O U R 3 0 - D AY PA L E O C H A L L E N G E TO D AY !

Sou

9








SERVINGS: 4TIME: 60 MINUTESLEVEL: BEGINNER

(IF USING COCONUT OIL INSTEAD OF BUTTER)

INGREDIENTS3 – 6 TABLESPOONS WHOLE ORGANIC BUTTER ( U S E C O C O N U T O I L A S A N

A L T E R N AT I V E )

1 LARGE ONION, CHOPPED

¹⁄ 8 TO ¼ CUP FRESH GINGER, PEELED AND GRATED3 GARLIC CLOVES, MINCED

6 CUPS BONE BROTH1 TO 1½ LBS. OF CARROTS, PEELED AND CUT INTO ½" P IECES

2 TABLESPOONS FRESH LEMON JUICE¼ TEASPOON CURRY POWDER

SEA SALT TO TASTEFRESH GROUND BLACK PEPPER TO TASTE

CARROT -GINGER

SouThis soup isnourishing and delicious! TheBone Broth and ginger makeit a great choice if you arefeeling under the weather. It isone of our favorites!

DIRECTIONS

1. MELT THE BUTTERovermedium heat in a largepot. Add the onion, ginger,and garlic and cook for

15–20 minutes or untilonions are tender.


GF DF

9 . S O U

P







3. PURÉE SOUP INthepot using a hand-blender(immersion blender)or use a high-poweredblender like a Vitamix andpour the soup back intothe pot. Add lemon juice,curry powder, and salt andpepper to taste. Garnish with chives or parsley ifyou like.

con inue …2. ADD BONE BROTHand

carrots. Bring mixtureto a boil over high heat.Reduce heat to medium

and simmer for 20–30minutes until carrots arefork-tender.

CARROT -GINGER

Sou 9 . S O U

P







Desser

11







by Kare Fa b , CN SERVINGS: 6–8TIME: 1 HOUR SOAKING DATES; 20 MINUTES PREP;1–2 HOURS COOLING IN FRIDGELEVEL: INTERMEDIATE

INGREDIENTS1 CAN COCONUT MILK

5 EGGS2 TSP. ALCOHOL-FRE E VANILLA

GROUND NUTMEG¼ TSP. SEA SALT

ORANGE ZEST

4–5 DATES2 TBSP. HONEY OR 1 DROPPERFU L OF STEVIA GLYCERITE

( O P T I O N A L )

2 TBSP. ARROWROOT POWDER* ( O P T I O N A L T H I C K E N E R F O R

Q U I C K V E R S I O N ) AND ¹⁄ 8 CUP OF WATER

1 1 .DE S SE RT

COCONUT MILK

Cus arThis recipe comesto us from Karen Falbo, acertified nutritionist and theNational Nutritional Programcoordinator for Natural Grocerby Vitamin Cottage. She kindlyagreed to share her recipe. Imade this for a dinner party,and it got rave reviews! Idid the quick version of thiscustard and served it withfresh strawberries.


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the egg yolk mixture upto temperature slowly. Stirin the nutmeg, salt, andorange zest. Set aside.

8. BEAT EGG WHIT ES

until stiff and fold intococonut milk mixture.

9. PLACE FOUR LIGHTLYgreased (with ghee orcoconut oil) 6-oz. custardcups in baking pan (makesure the cups are not

touching each other or thesides of the pan). Pour eggmixture into cups, dividingevenly. Sprinkle with extranutmeg, if desired.


5. USING TWO SMA LLbowls, separate the eggyolks form the whites.Whisk the egg yolks andset the whites aside.

6. IN A SAUCEPANovermedium heat, add theblended coconut milk, stirin the vanilla, and add thehoney or stevia.

7. WHEN THE MILKissteaming (not bubbling),

pour approximately ¹⁄ 8 cupof the hot milk slowly intothe egg yolks, whiskingconstantly. Slowly add therest of the hot coconut milkto the egg yolks, bringing

con inue …DIRECTIONS1. OLD-FASHIONED

BAKED CUSTARD

(without the arrowrootpowder)

2. REMOVE PITS FROMdates and soak in coconutmilk for 1 hour (orovernight) until soft.

3. PLACE SOAKEDDATES and coconut milkin a blender. Blend untilsmooth.

4. PREHEAT THE OVENto350ºF.

1 1 .DE S SE RT

COCONUT MILK

Cus ar







17. STIR THE VANILLAandhoney or stevia into theegg yolks.

18. WHEN THE MILKissteaming (not bubbling),

pour approximately ¹⁄8 cupof the hot milk slowly intothe egg yolks, whiskingconstantly. Slowly add therest of the warm coconutmilk to the egg yolks,bringing the egg yolkmixture up to temperatureslowly. Stir in the nutmeg,salt, and orange zest. Setaside.


Quic Cus ar 13. REMOVE PITS FROM

dates and soak in coconutmilk for 1 hour (orovernight) until soft.

14. PLACE SOAKEDDATES and coconut milkin a blender. Blend untilsmooth.

15. IN A SAUCEPANovermedium heat, add the

blended coconut milk.16. USING TWO SMA LL

bowls, separate the eggyolks form the whites.Whisk the egg yolks andset the whites aside.

con inue …10. PLACE PAN ONrack in

the center of a 350°F oven;pour scalding water intothe pan (hot-water bath),

leaving ½" at top of cups.

11. BAKE UNTIL THEcustard is setting, about 30minutes; center will still besoft.

12. REMOVE CUPS FROM

water bath at once; cool on wire rack 5 to 10 minutes.Serve warm or refrigerateuntil cold.

1 1 .DE S SE R

T

COCONUT MILK

Cus ar







23. SERVE AS Apudding,over fresh fruit salad, onbaked apples, or on top ofcoconut flour pancakes.

21. BEAT EGG WHIT ESuntil stiff and fold intococonut milk mixture.

22. REFRIGERATE TOCOOL.

con inue …19. DISSOLVE TH E

ARROWROOTpowder in water.

20. STIRRINGCONS TANTLY, ADDthe arrowroot mixture tothe coconut mixture andincrease the temperatureto medium-high heat.Continue stirring rapidlyand bring to a boil.

When coconut milk startsbubbling, continue stirr ingrapidly for approximately2–3 minutes and removefrom heat, allowing to coola little before adding theegg whites.

1 1 .DE S SE R

T

COCONUT MILK

Cus ar







About the AuthorBrenda Walding, DPT, FDN

BRENDA HOLDS a Doctor ofPhysical Therapy (DPT) degree fromHardin-Simmons University and a

bachelor of science degree in move-ment science f rom Texas ChristianUniversity, where she played DivisionI soccer for four years. She is co-own-er and director of nutrition at Alche-my fitness + flow, a holistic-basedgym in Austin, Texas. Brenda is aCertified Functional Diagnostic Nutri-tion practitioner and enjoys using thisknowledge to help others improve

their health. She is a certified Tao Flow Yoga instructor as well

as an Independent Product Consultant (IPC) for doTerra essen-tial oils. Brenda loves to learn (mostly about health, food, andthe human body), be in nature, read, practice yoga, and spendtime with her husband, Chad; friends; and family.

About the FounderChris Clark, Founder & CEO

A SUCCESSFUL digital media entre-

preneur, Chris is an avid snowboarder;and lover of food, travel, and the goodlife. When he’s not working on gettingthe word out about Paleo Secret , he canbe found in the kitchen cooking up awe-some food or down at the Santa MonicaRings with his girlfriend, Susan, and theirdog, Stella.

About Paleo SecretONCE CHRIS had lived the Paleo lifestyle for several yearsand helped plenty of people make the same changes, he knewhe had to dedicate his life to sharing this transformative life-style.

Thus Paleo Secret .com was born. In 2011, Chris founded thesite in cooperation with his mentors and coaches Chad andBrenda Walding, both Doctors of Physical Therapy. Their goal is

to spread their accumulated knowledge and elicit large-scalechange in others looking to reclaim their health and learn thepath to wellbeing.

In late 2013, Chris resigned as CEO of the thriving digitalmedia company he had founded to pursue development ofPaleo Secret full-time. Now, he focuses on his passion, merg-ing his knowledge of large-scale online reach with the wealthof information he, Chad, Brenda, and the Paleo communityhave amassed. Together, they wish to help heal the damage wreaked by mainstream nutrition, the diet industry, and centu-ries of misunderstanding about health.

Take the ChallengeTake our 30-Day Paleo Challenge today and start puttingthese recipes into action! Connect with the thousands of others who have embraced the Paleo lifestyle. Join now!





















poleo 8 recipe sampler gt

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