the paleo way with chef pete evans

The Paleo Way WiTh Chef

PeTe evans

Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au 2

Contents

INTRODUCTION 3

TOP TIPS FOR GOING PALEO 4

RECIPES - STARTERS

Paleo Nachos 10

Thai chickeN cakes 14

VieTNamese chickeN wiNgs 16

RECIPES – MAINS

Black PePPeR BeeF 18

shePheRd’s Pie 20

BuTTeR chickeN 22

RECIPES – SIDES

Raw RaiNBow Pad Thai 24

cauliFloweR Rice 26

cauliFloweR FRied Rice 28

RECIPES – MAINS

BaNaNa muFFiNs 30

Chef Pete Evans Sample Cook Book from www.rumblespaleo.com.au3

my family is one of the greatest joys of my life and nourishing them

with delicious, nutritious food is a true pleasure and a responsibility

that i don’t take lightly. The eating habits that we teach our kids,

starting from when they first begin exploring solids through to their

teenage years, stay with them for life. it is so important that we help

to set them on the right path and show them how to make healthy

choices for themselves. This does not mean that mealtimes should

involve lecturing them on what they should or shouldn’t be eating,

nor does it mean forcing your kids to eat foods they don’t want to.

Food should be a celebration – something that brings people and

families together.

one of the best ways to encourage an interest in food and health is

to get your kids involved in preparing meals and to make it fun. my

daughters chilli and indii often help in the kitchen and always set

the table, then we all sit down together and enjoy both the food and

conversation. making mealtimes a positive experience for the whole

family is relatively easy to do and is a great first step in fostering

healthy eating habits.

when it comes to what kind of food you should put on the table, i

believe the best way to eat well and feel good is the ‘paleo’ way. it’s

a beautifully simple style of eating that accentuates what i call ‘real’

food – unprocessed foods that are in their natural state, such as

vegetables (especially non-starchy green veggies), high-quality lean

meats, sustainable seafood, eggs, nuts and seeds. These are foods

that our bodies are able to digest easily and a diet based around

them provides us with optimal nutrition at any age or stage in life.

INTRODUCTION


EAT MORE vEGGIES!

eating paleo is all about eating foods that are rich with nutrients – and

veggies are nutritional powerhouses so, with the exception of starchy

vegetables like potatoes, you can pretty much eat as much of these

as you want. leafy green vegetables, like kale, are particularly great, as

they contain iron, calcium and lots of different vitamins, and also have

anti-oxidant properties.

COOk yOUR OwN FOOD

when you cook your own meals, you know exactly what you are eating

and you know that there aren’t any hidden surprises. i nearly always

pack my own food for work, or when i travel on a plane, and i love to

make breakfast, lunch and dinner whenever i can at home. Freezing

soups and stocks for use later on and also eating leftovers for breakfast

the next day is a great way to cook your own food when you don’t have

very much time.

TOP TIPS FOR GOING PALEO

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2

so, if you are thinking about going paleo, here are some tips to get you started.


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4

TRy REPLACING GRAINS AND LEGUMES wITh hEALThIER OPTIONS

many people have trouble digesting cereal grains (such as wheat, rye

and barley), while proteins such as gluten that are found in lots of grains,

are a really common source of allergies. a paleo style diet recommends

cutting out grains and legumes in order to improve the health of your gut

bacteria, which research is starting to show can affect many aspects of

your health. legumes are also difficult for us to digest and they contain

high levels of lectins and phytic acid, which can interfere with our

absorption of essentials minerals and nutrients, so i avoid eating them.

cutting out grains and legumes from your diet might seem daunting but

it isn’t as hard as you think and i have heaps of suggestions to help you –

replacing rice with cauliflower rice; making chia seed porridge instead of

regular oat porridge; and enjoy muesli made on nuts and seeds instead

of cereal are just a few.

kNOw yOUR OILS

when i cook, i prefer to use unrefined fats, such as coconut oil, ghee,

duck fat or tallow. They are generally quite high in saturated fats, which

used to be thought of as the enemy. Research now shows, however,

that eating a moderate amount of saturated fats is good for us. i don’t

use not to use vegetable, soybean, safflower, sunflower, corn, rice bran,

cottonseed and canola oils as they are prone to rancidity, are highly

processed and are high in omega-6 polyunsaturated fatty acids, which

can be harmful when consumed in excess. olive oils are great in salad

dressings but should not be used for cooking with as they have a low

smoke point, and the beneficial compounds in the oil start to degrade

and potentially harming compounds form.


AvOID REFINED SUGARS

sugar is added to so many processed foods these days that many

people have no idea how much sugar they and their families consume

on a daily basis. eating too much sugar increases your risk of weight

gain, diabetes, cardiovascular disease and cancer. excess sugar is also

believed to age the body and cause wrinkles, and can contribute to

digestive problems. For the reason, i avoid refined sugar altogether, and

only occasionally use small amounts of unrefined sweeteners, such as

maple syrup and honey. i feel much better for it, have more energy and

never get the 3pm slump that i used to when i ate sweet things.

ENjOy A MODERATE AMOUNT OF FRUIT

some people assume that transitioning to a paleo way of eating

means cutting out fruit altogether, but this is not the case. i enjoy fruit

in moderate amounts (up to two serves a day), especially bananas,

watermelon, green apples and berries (these are particularly great as

they are high in antioxidants). Fresh juices are also fine occasionally –

just make sure you go for a juice with lots of veggies as well as fruit in

order to minimise the level of fructose.

DRINk MORE wATER

our bodies are 75% water so it makes sense that we need to drink lots

of it! i always drink 2 glasses of water when i first wake up. dehydration

is often mistaken for hunger, so next time you are hungry try having a

glass or two of water first and see how you feel afterwards.

and by replacing unhealthy beverages like soft drinks and coffee with

water you will already be on your way to better health.

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EAT ORGANIC

organic produce is free from chemicals, pesticides and other

contaminants. i believe it is better for our bodies and the environment,

and let’s not forget the fact that it is just so darn delicious! Farmers

markets are fabulous places to stock up on organic produce, direct from

the farmer. Take the kids along and get them involved in choosing your

veggies for the week – you might even discover new ingredients that

you’ve never used before. i realise that organic produce isn’t as readily

available or as affordable as conventional produce, so if what you’re

after sometimes isn’t available, don’t be too hard on yourself if you have

to choose the non-organic alternative.

BUy ThE BEST qUALITy MEAT yOU CAN AFFORD

i believe in sourcing organic and ethically raised animal products, both

to avoid cruelty to animals and to eat better quality meat that is free of

hormones and antibiotics. This meat will also be more tender and taste

better. when shopping for organic meat ensure that it is certified. look

for labels like ‘australian certified organic’ or ‘usda organic’.

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9


The paleo way makes sense because it focuses on

maximising the nutrients you are getting out of your food.

For example, choosing a nut and seed based bread, packed

with protein, fibre, omega-3 fatty acids and iron, rather than

fluffy white bread that is high in carbohydrates and contains

very little else that will nourish you. Because you can eat a

moderate amount of healthy fats (in avocados, macadamias

and coconut oil, for example), high-quality protein, and as

many fibre-filled veggies as you want, following the paleo

way of eating doesn’t leave you hungry. in fact, many people

feel more satisfied than ever after transitioning to a paleo

diet and this means that they are more likely to continue

with it. on top of this, cutting out refined sugar will help to

avoid both spikes in blood glucose levels and the fatigue you

get from sugar crashes.


To put it simply,

transitioning to a paleo

way of eating will leave

you feeling amazing.

Cheers.

PETE EvANSwww.peteevanschef.com

Keep cooking for life with

Love and Laughter!


i cooked this recently with the kids and i

am proud to say we now have a new family

favourite that is requested on a regular

basis!

it is grain-, dairy- and legume-free, which

ticks all the boxes for me, and is full of top-

quality protein, fats and vegetables.

and the best news is that it is super bloody

delicious. Try adding 50 g of minced

liver or heart to the spicy beef recipe for

a nutritional boost. i’m sure once you try

this, you will be in nacho heaven. leftovers

are awesome to pack for lunch the next

day, so triple the recipe for the mince and

guacamole. keep the sweet potato chips

separate in the lunchbox so they stay crisp.

INGREDIENTS

● 1 large sweet potato, very thinly sliced

using a mandoline

● 3–4 tablespoons coconut oil, melted

● sea salt

● cashew cheese (see recipe below), to

serve (optional)

SPICy MExICAN BEEF

● 2 tablespoons coconut oil or other

good-quality fat

● 1 onion, finely chopped

● 2 garlic cloves, finely chopped

● 1 long red chilli, deseeded and chopped

● 500 g beef mince

● 1 teaspoon smoked paprika

● 1 teaspoon ground cumin

● ½ teaspoon ground coriander

● 1 ½ tablespoons tomato paste

● 1 x 400 g can diced tomatoes

● freshly ground black pepper

TOMATO SALSA

● 2 tomatoes, deseeded and diced

● ½ red onion, finely diced

● 2 tablespoons chopped coriander

leaves, plus extra coriander

● leaves to serve

● 2 tablespoons lime juice

● 2 tablespoons extra-virgin olive oil

GUACAMOLE

● 1 ripe avocado, mashed or diced

● 1 garlic clove, finely diced

● 1 tablespoon lime juice

● ½ teaspoon chilli flakes (optional)

● 1 tablespoon extra-virgin olive oil

1. Preheat the oven to 200°c. line two

large baking trays with baking paper.

2. Place the sweet potato in a bowl and

drizzle over the coconut oil.

PALEO NAChOS


3. Toss to coat, then spread the sweet

potato onto the trays in a single layer.

Bake for 5 minutes, then flip the sweet

potato over and return to the oven for

about 2 minutes, or until golden and

crispy. season with salt.

4. To make the spicy mexican beef,

heat the oil or fat in a frying pan over

medium–high heat.

5. add the onion and cook for 5 minutes

until translucent.

6. stir in the garlic and chilli and cook for

1 minute until fragrant.

7. add the beef and cook, stirring with a

wooden spoon to break up any lumps,

for 5 minutes until browned.

8. add the spices and tomato paste and

cook for 1 minute, then mix in the

tomatoes.

9. Reduce the heat to low and simmer

for 10–12 minutes. season with salt

and pepper.

10. To make the tomato salsa, place all

the ingredients in a bowl and mix.

season with salt and pepper.

11. To make the guacamole, place all the

ingredients in a bowl and mix well.

season with salt and pepper.

12. To assemble the nachos, place the

sweet potato chips on a platter or on

serving plates, then top with the spicy

beef, salsa and guacamole. garnish

with the extra coriander leaves and

serve with some cashew cheese, if

you like.

SERvES: 4 – 6

Paleo Nachos (con’d)

cashew cheeseINGREDIENTS

● 155g cashews

● 2 teaspoons lemon juice

● 1/2 teaspoon himalayan salt or

sea salt

● Pinch of freshly ground black

pepper

DIRECTIONS

● soak the cashews in 750 ml of

water for at least 1 hour – 4 hours.

drain and rinse well.

● Place the cashews in a food

processor; add the lemon juice,

salt and pepper and pulse for a

minute to combine.

● add 60 ml (1/4 cup) of water and

continue to process until smooth.

● can be stored in the fridge for 5 –

7 days

Makes 200g (1 cup)


i have been lucky enough to spend some time

with michele chevalley hedge, who strongly

promotes a better future for the coming

generations by encouraging parents to cook

nutrient dense foods for their kids. michele

showed me a recipe that she likes to cook

for her children and it has become a family

favourite in our house as well. we have used

chicken but you could substitute turkey, fish, seafood, pork, lamb, beef or pretty much any

other animal protein that you love. always

remember to serve these with raw or cooked

vegetables and some fermented vegetables.

INGREDIENTS

ChICkEN CAkES

● 500 g chicken thigh fillets, cut into

pieces

● 2 garlic cloves, chopped

● 1 large handful of baby spinach leaves

● 2 teaspoons fish sauce

● ½ teaspoon ground turmeric

● 3 tablespoons coconut cream

● 1 teaspoon finely grated ginger

TO SERvE

● 4 iceberg lettuce leaves, trimmed into

cups

● 1 avocado, sliced

● ½ lebanese cucumber, sliced

● 1 small handful of coriander leaves

● 1 lime, halved

DIRECTIONS

1. Preheat the oven to 180°c and lightly

grease an 8-cup muffin tin with

coconut oil.

2. Place the chicken, garlic, spinach, fish

sauce, turmeric, coconut cream and

ginger in a food processor and pulse a

few times until finely chopped.

3. spoon the chicken mixture evenly

into the prepared tin, then bake for 12

minutes, or until cooked through.

4. cool slightly for 5 minutes before

turning out. The chicken cakes will

release a little bit of liquid when

cooked, so drain off the liquid before

you remove them from the tin.

5. arrange the lettuce cups on a large

platter or serving plates. Place two

chicken cakes inside each cup, along

with some avocado, cucumber and

coriander, and squeeze over some

lime juice.

SERvES: 4

ThAI ChICkEN CAkES


when i was a kid, i loved it when my mum

made chicken wings – i always enjoyed

sitting at the table and nibbling the meat

around the bones. From my experience,

most kids love finger foods, so this is a

great dish to try making for them. simply

reduce or even omit the chilli, depending

on what your kids are used to. and if you

don’t want to miss out on the chilli kick,

simply have some kimchi or sriracha on

the side for yourself. You could also use

chicken drumsticks or marylands for this

if you wanted something a little less fiddly.

serve with a big cucumber salad or some

sautéed asian greens. and if you have any

wings left over, why not remove the meat

and add it to some cauliflower fried rice,

pop it in a chicken bone broth with some

greens, or just add it to some scrambled

eggs for breaky.

INGREDIENTS

● 2 tablespoons tamari or coconut

aminos


good-quality fat, melted

● 1 tablespoon fish sauce

● 2 teaspoons honey (optional)

● 4 garlic cloves, crushed

● 2 spring onions, finely chopped

● 1 teaspoon dried chilli flakes

● 1⁄2 teaspoon Chinese five spice

● 12 chicken wings

● 1 small handful of mixed Thai

basil leaves, coriander leaves and

Vietnamese mint leaves

FRIED ShALLOTS AND ChILLIES

● 250 ml (1 cup) coconut oil 4 French

shallots, finely sliced

● 2 long red chillies, thinly sliced

DIRECTIONS

1. To make the marinade, combine the

tamari or coconut aminos, oil or fat, fish sauce, honey (if using), garlic, spring

onion, chilli flakes and Chinese five spice in a large bowl and whisk well.

2. add the chicken wings to the

marinade and turn until the chicken is

well coated. cover and refrigerate for

at least 1 hour, or ideally overnight.

3. Preheat the oven to 200°c.

4. Transfer the wings to a baking tray,

spread out in an even layer, then

roast, turning occasionally, for 25–30

minutes until the chicken is golden

and cooked through.

5. meanwhile, to make the fried shallots,

melt the oil or fat in a small saucepan

over medium heat. add the shallots

and cook for 2–3 minutes until golden.

Remove the shallots with a slotted

spoon and drain on paper towel.

vIETNAMESE ChICkEN wINGS


6. To make the fried chillies, add the

sliced chilli to the same coconut oil

and cook for a few minutes, or until

the chilli starts to turn a light golden.

Remove with a slotted spoon and

drain on paper towel. (The coconut

oil will have taken on a lovely flavour

from the shallots and chilli. You can

re-use it for sautéing vegetables or

cooking meat, chicken or fish.)

7. arrange the chicken wings on a

serving platter and sprinkle with

the asian herbs and as many fried

shallots and chillies as desired. any

leftover fried shallots or chillies can

be stored in an airtight container for

up to 1 week.

SERvES: 4


my family loves a chinese stir-fry as a mid-

week cook up. and the best news about my

black pepper beef is that it takes only 20

minutes to get it on the table. The amount

of crushed black pepper used here may

seem like a lot, but it is actually the star of

this dish, so don’t skimp on it.

INGREDIENTS

● 1 kg beef eye fillet or sirloin, cut into 2

cm cubes

● 3 tablespoons coconut oil or good-

quality animal fat

● 4 spring onions, green and white parts

separated and chopped


● 1 red capsicum, roughly chopped

● 1 choy sum, roughly chopped

● 2½ teaspoons black peppercorns,

finely crushed

● 3 tablespoons honey

● 2 teaspoons apple cider vinegar

● 4 tablespoons tamari

● 4 tablespoons chicken bone broth or

water

● 1 teaspoon sesame oil

● 2 teaspoons grated ginger

● 2 tablespoons tapioca flour, mixed with

2 tablespoons cold water

● 2 carrots, spiralised into thin noodles

● 2 zucchini, spiralised into thin noodles

DIRECTIONS

1. heat a wok or large, deep frying pan

over high heat until it just begins to

smoke. add 2 tablespoons of coconut

oil or fat and swirl around the pan.

2. Tip in the beef, in batches, and stir-

fry until browned, about 2–3 minutes,

then remove from the pan.

3. melt the remaining coconut oil or

fat in the pan and reduce the heat to

medium–high. add the white part of

the spring onion, the garlic, capsicum

and choy sum and stir-fry for 2

minutes until just tender.

4. sprinkle on the pepper and cook for

10 seconds until fragrant, then mix

in the honey, vinegar, tamari, broth or

water, sesame oil, ginger and tapioca

paste and bring to the boil.

5. add the carrot noodles and cook for

another minute.

6. Return the beef to the pan and toss

with the sauce and veggies.

7. add the zucchini noodles and the

remaining spring onion, gently toss

and cook for 1 minute until heated

through.

8. Place on a large platter or individual

plates and serve.

SERvES: 4

BLACk PEPPER BEEF


This shepherd’s pie is probably not that

different to the one that your grandmother

might have made – except that i have

swapped the potato for cauliflower. This

is the kind of real food that people used

to eat – and the return to wholesome,

unprocessed food is the basis of the paleo

lifestyle. our great grandparents probably

would have also put livers, hearts, marrow

or brains in there – please try adding one

of these if you’re feeling brave! offal is so

nutrient dense and you may find that you

love the flavour!

INGREDIENTS


good-quality fat


● 1 onion, diced


● 2 celery stalks, diced

● 2 carrots, diced

● 600 g beef or lamb mince

● 2 lamb brains, soaked in cold water

with 1 teaspoon salt for 1 hour, rinsed

well and finely chopped (optional)

● 2 tablespoons tomato paste

● 1 teaspoon chopped thyme leaves

● 4 tablespoons dry red wine (such as

shiraz) (optional)

● 375 ml Beef or chicken Bone Broth

● sea salt and freshly ground black

pepper

● 3 tablespoons roughly chopped flat-

leaf parsley leaves

CAULIFLOwER PUREE

1. 1 large head of cauliflower (about 1.3

kg), chopped into florets

2. 2 tablespoons coconut oil, melted

3. sea salt and freshly ground black

pepper

4. To make the cauliflower puree, fill a

large saucepan with water and bring

to the boil, then add the cauliflower

and cook until tender, about 10

minutes. drain in a colander and set

aside to cool slightly. Place the cooled

cauliflower in a food processor and

process until smooth. add the oil

and puree, then season with salt and

pepper.


6. heat the oil or fat in a large, deep

frying pan over medium–high heat.

add the cumin, onion, garlic, celery

and carrot and cook for 5 minutes, or

until the vegetables are softened and

beginning to brown.

7. add the mince and brains (if using)

and cook, stirring to break up any

lumps, until browned.

ShEPhERD’S PIE


8. add the tomato paste and thyme

and cook for 1 minute, then pour in

the wine (if using) and bone broth

and simmer for 10 minutes, stirring

occasionally.

9. season with salt and pepper.

10. To assemble, spread the meat mixture

into the base of an ovenproof dish

and level with a spoon. cover with the

cauliflower puree and smooth the top

out evenly.

11. Bake for 30 minutes, or until the top

is lightly golden. sprinkle with the

parsley and serve with a fresh salad

of your choice.

SERvES: 6


The paleo way of life is not meant to

be restrictive, as you can see from this

lovely butter chicken recipe. all the

nasties have been replaced with good-

quality ingredients that make it as good,

if not better, than the original. i prefer

chicken thighs for their superior flavour

and tenderness. and be adventurous with

your vegetable component. Try eggplant,

okra, zucchini, asparagus, pumpkin, sweet

potato and asian water spinach. The rice

has been replaced with cauliflower ‘rice’

but broccoli ‘rice’ is also a big hit or try a

mixture of both.

INGREDIENTS

● 4 tablespoons coconut oil

● 1 large onion, diced


● 2 teaspoons garam masala

● 1 teaspoon ground cardamom

● 1 teaspoon ground coriander

● 1 teaspoon ground ginger


● ½ teaspoon paprika

● 1–2 pinches of cayenne pepper

(optional)

● 1 teaspoon ground turmeric

● 3 tablespoons tomato paste

● 1 teaspoon sea salt

● 2 tablespoons lemon juice

● 1 x 400 ml can coconut cream

● 700 g chicken thigh fillets, cut into

bite-sized pieces

● coriander leaves, to serve

● cauliflower Rice (see recipe), to serve

1. heat 4 tablespoons of the coconut

oil in a large saucepan over medium

heat.

2. add the onion and sauté for 4 minutes

until translucent.

3. Turn the heat down to low and stir in

the garlic and spices.

4. add the tomato paste and cook for 1

minute.

5. add the salt, lemon juice, coconut

cream and mix well.

6. Turn the heat up to medium and bring

the sauce to a simmer.

7. add the chicken and stir until well

coated with the sauce. c

8. over the pan with a lid and cook,

stirring occasionally, for 20–25

minutes, or until the chicken is cooked

through and the sauce has thickened.

9. garnish with the coriander and serve

with the cauliflower rice.

SERvES: 4

BUTTER ChICkEN


if there is one dish in this book that i urge

you to try, it has to be this one. This salad

has everything – colour, texture, aroma,

simplicity and, of course, flavour. it’s really

important to include some vegetables as

part of every meal. of course, gorgeous

salads like this are a great way of doing this,

but if i am really short of time, i just grab a

whole carrot, cucumber or even fennel bulb

and stick it on my plate with a drizzle of raw

apple cider vinegar or sauerkraut juice to

accompany my main meal and off we go.

INGREDIENTS

● 1 large carrot

● 1 large zucchini

● 1 red capsicum, deseeded, finely sliced

into long thin strips

● 1/8 red cabbage, finely shredded

● 2 long red chillies, deseeded and finely

sliced lengthways

● 2 spring onions, cut into 5-cm batons

and finely sliced lengthways

● 50 g (1⁄3 cup) cashew or macadamia nuts (activated if possible), chopped

● sesame seeds, toasted, to serve

● coriander leaves, to serve

● 1 lime, cut into quarters, to serve

DRESSING

● 3 tablespoons almond butter

● 3 tablespoons lime juice

● 2 ½ tablespoons tamari or coconut

aminos

● 1 teaspoon fish sauce

● 3 teaspoons honey (optional)

● 1 teaspoon sesame oil

● 1 ½ teaspoons finely grated ginger

● 1 garlic clove, crushed

DIRECTIONS

● To make the dressing, place all the

ingredients and 3 tablespoons of water

in a bowl and mix until combined. set

aside until needed.

● use a vegetable peeler to shave the

carrot and zucchini lengthways (or you

can finely slice with a sharp knife). cut

each slice lengthways again into thin,

noodle-like strips.

● Place the carrot, zucchini, capsicum,

cabbage, chilli and spring onion in a

large bowl, pour on the dressing and

gently toss through with your hands

to combine. allow to stand for 10–15

minutes before serving so that the

veggies absorb the lovely dressing.

● Transfer the pad Thai to serving bowls,

sprinkle with the nuts, sesame seeds

and coriander leaves and serve with

the lime wedges on the side.

SERvES: 2

RAw RAINBOw PAD ThAI


SERvES: 4 – 6

● Yield:

● Preparation time: 5 minutes

● Cooking time: 6 minutes

● Difficulty: simple

● Course: side

● Cuisine: contemporary

● Allergens:

INGREDIENTS

● 1 cauliflower, florets and stalk roughly

chopped


● sea salt and freshly ground black

pepper

DIRECTIONS

Place the cauliflower in a food processor

and pulse into tiny, fine pieces that look

like rice.

Place the coconut oil in a large frying pan

over medium heat. add the cauliflower

and lightly cook for 4–6 minutes, or until

softened. season with salt and pepper and

serve.

CAULIFLOwER RICE


here is a play on the ever-popular fried

rice. instead of using bland, non-nutritional

white rice, i’ve replaced it with nutrient-rich,

flavoursome and healthy cauliflower, and

added all your favourite ingredients: tamari,

egg, green veg, herbs, ginger and garlic.

about a decade ago, molecular gastronomy

took the culinary world by storm. we saw

chefs changing the composition of food and

playing with our senses in the same way a

magician challenges our beliefs about what

is possible. one dish that gained notoriety

was cauliflower couscous – great for

anyone wishing to avoid grains and wheat.

isn’t it great that, unlike magicians, chefs

are happy to share their secrets?

INGREDIENTS

● 1 head of cauliflower, (about 1kg)

separated into florets

● 4 slices of bacon or ham, diced

● 4 free-range organic eggs, whisked


● 1 onion, finely chopped


● 200 g small raw prawns, shelled and

deveined

● 100 g shiitake or oyster mushrooms,

sliced

● 2.5 cm piece of ginger, finely grated

● 100 g okra, sliced

● 100 g Brussels sprouts, sliced

● 2 tablespoons tamari

● 50 g bean sprouts

● 2 spring onions, finely sliced

● 2 tablespoons chopped coriander

leaves

● 2 tablespoons chopped flat-leaf parsley

leaves

● 1 tablespoon chopped mint leaves

● sea salt and freshly ground white

pepper

● 1 – 2 long red chillies, sliced

● cultured kimchi, to serve

● Fish sauce, to serve

DIRECTIONS

1. Pulse the cauliflower in a food

processor until it resembles grains of

rice.

2. in a large frying pan or wok, fry the

bacon over high heat until crispy.

3. Remove and set aside.

4. Pour the eggs into the pan and tilt the

pan so that the egg covers the base.

cook for a few minutes, or until the

egg is set.

5. Remove, slice into thin strips and set

aside.

CAULIFLOwER FRIED RICE


6. heat the coconut oil in the pan

over high heat, add the onion and

garlic and cook for a few minutes,

or until softened. stir in the prawns,

mushrooms and ginger and cook for

another few minutes.

7. add the okra and Brussels sprouts

and cook for 1 minute.

8. add the cauliflower and cook for 2–3

minutes, or until tender.

9. add the bacon, egg, tamari, sprouts,

spring onion, herbs, chilli and some

salt and pepper and cook for 2

minutes, or until everything is heated

through and well combined.

10. serve with kimchi, and a splash of fish

sauce.

SERvES: 4 – 6


in my teenage years, one of my first jobs as

an apprentice was working in a fancy cafe

and every day i made muffins for customers

to have with their coffee. Banana muffins

were one of my favourites, as they not

only had the most amazing flavor but were

always moist and well loved by the guests.

This version, my paleo take on the classic

banana muffin, will be equally as loved as

the ones i used to make 25 years ago.

INGREDIENTS

● 200 g (2 cups) almond meal

● 60 g tapioca flour

● 1 ½ teaspoons bicarbonate of soda

● ¼ teaspoon sea salt

● 115 g (1/2 cup) honey

● 3 tablespoons coconut oil, at room

temperature

● 1 teaspoon vanilla powder

● 3 large eggs, at room temperature

● 125 ml (1/2 cup) almond milk

● 4 ripe bananas


2. line a 12-cup muffin tin with paper

cases.

3. combine the almond meal, tapioca

flour, bicarbonate of soda and salt

in a bowl. use a fork to crush any

almond meal clumps, then mix to a

fine crumb.

4. using an electric mixer on medium

speed, beat the honey and oil for 2–4

minutes, or until creamy.

5. add the vanilla and eggs and continue

beating for a further 1–2 minutes until

well combined.

6. add the almond meal mixture and

beat to combine.

7. slowly mix in the almond milk with a

wooden spoon until just combined.

8. mash three of the bananas with a fork

and gently fold into the batter.

9. divide the batter between the paper

cases.

10. cut the remaining banana into 12

slices and place one on top of each

muffin.

11. Bake for 25 minutes, until the tops are

golden brown and a toothpick inserted

in the centre of a muffin comes out

clean.

12. Transfer the muffins to a wire rack

and allow to cool before serving.

13. store in an airtight container in the

fridge for up to 5 days, or in the

freezer for up to 3 months.

MAkES 12

BANANA MUFFINS

PETE EVANS HEALTHY EVERYDAY CHINDII COOKIE!introducing the all new nut free chindii

cookies – now available for you to

purchase from Rumbles Paleo.

● a snap of sesame infused

with shredded coconut and

australian honey

● light and aromatic with the spices of

cinnamon & ginger

● gluten, grain, dairy & NuT FRee!

PERFECT FOR:

● The kids lunch boxes

● a healthy, guilt free, afternoon pick me

up with your cuppa

● a pre or post workout snack

● Taking on your next adventure!

TO ENTER, SIMPLY DO THE fOLLOwINg:Like @rumblespaleo on Instagram

Take a selfie of you munching on your yummy Chindii cookie, or if you’re camera shy, photograph your Chindii in the location you’re eating it (e.g. your office, the park, the zoo, on the moon!).

share your photo on social media and hashtag with #rumblespaleo & #chindii

head to www.rumblespaleo.com.au to order today!

And enter our Selfie Comp

to Win monthly Chindii

prize pACkS!

https://www.rumblespaleo.com.au/online-store/

http://www.rumblespaleo.com.au

the paleo way with chef pete evans

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