Documente Academic
Documente Profesional
Documente Cultură
Gavin
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CONTENTS
CHICKEN AND FISH Creamy Chicken Stew Baked Salmon Salmon with Garlic and Dill Paleo Chicken Wings Chicken and Pumpkin Curry BBQ Salmon in Honey Mustard Marinade White Fish with Macadamia Salsa Chicken Satay Stir-Fry Paleo Roasted Chicken Coconut Cinnamon Chicken
MEAT Lamb with Sweet Red Peppers Paleo Meatballs with Sweet Potato Ribbons Marinated Venison Steaks Ginger Beef with Mango Salsa Paleo Nutty Meatloaf Flank Steak Pesto Rollups Pork Chops with Currant Reduction Grilled Flank Steak with Pineapple Salsa Lamb Sausage and Artichoke Hash
LITE BITES & SALADS Egg and Red Pepper Salad Chicken and Egg Salad with Almond Satay Spicy Lamb and Carrot Salad Sweet Potato, Bacon and Egg Salad Tuna Apple Salad Tasty Mackerel Omelette with Lemon & Chives Broccoli and Pine Nut Soup
SIDES Honey & Balsamic Roasted Veg Nutty Cabbage Curried Chick Peas Paleo Bread
CAKES AND DESSERTS Lemon Meringue Pie Coconut Milk Ice Cream Paleo Banana Bread Paleo Pancakes Double Chocolate Cookies Ground Almond Pancakes Peach and Pecan Scramble
Directions: 1. 2. 3. 4. 5. 6. 7. 8. Cut the chicken into pieces: two thighs, two drums, two wings and two breasts. In a saucepan, melt the cooking fat. Once melted, add in the chicken pieces and cook until golden brown on both sides. Take out the chicken and set aside. Add the onions to the same pan and cook in the leftover juices. Once they have started to turn golden, add the garlic and cook for a few minutes. If you wish to add thickening paleo our, add now and stir well. Whisk in the chicken broth. At this point you will be able to tell if the stew is too thick and add more broth/stock, or even just water, a little at a time whilst continuing to whisk. Add in the vegetables and chicken, along with any juices that have run from the resting chicken. Season to taste with sea salt and freshly ground black pepper. Allow the stew to come to a simmer and then cook, on a low simmer, covered, for about 30 minutes. Stir in the coconut milk, salad onion and peas. Cook for another 2-3 minutes, then serve.
BAKED SALMON
Cooking Time: 30-35 mins Serves 6 Ingredients
Directions: 1. 2. 3.
4. Place the individual salmon steaks on pieces of aluminium foil large enough to wrap every steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in its piece of foil by pinching the edges, leaving a little room for expansion in the package. Place the steaks in a Pyrex dish and bake at 180C for about 30 minutes, or until the sh akes easily when tested with a fork. Serve the salmon with sprinkled chives and lime wedges. 4 salmon steaks (about 750g) 4 tbsp lemon juice 1 tsp dill weed 2 tbsp nely chopped fresh chives Lime wedges
Directions: 1. 2. 3. 4. Preheat the oven to 230C. Put the salmon llet on a piece of foil large enough to wrap around the salmon. Sprinkle with salt, pepper, garlic, and minced dill. Arrange lemon slices on the top and sprinkle with chopped salad onions. Bring the edges of the foil up around the salmon and pinch edges together to seal, leaving room for expansion in the package. Place on a baking tray and cook for 20-25 minutes until the salmon akes easily when tested with a fork.
Directions: Heat the coconut oil in a pan over a medium heat and cook the chicken until it is almost done. Remove from the pan and add the onion, ginger, garlic and chilli. Saut until the onion is transparent. Put this mixture in a bowl with the cashew butter and honey and season to taste with salt and pepper to make the satay sauce. Add the broccoli to the pan and cook for 3 minutes (you may need to add a little more coconut oil to prevent sticking). Add the remaining ingredients and cook until the veg are still crunchy. Put the chicken and your satay mixture into the pan and stir well. Cook for a couple more minutes until all ingredients are well combined and nice and hot. Serve.
Directions: 1. 2. 3. 4. 5. Preheat oven to 200C. Mix the shredded coconut, almonds, and cinnamon in a bowl. Pour the coconut milk into a separate bowl. Dip the chicken breasts in the coconut milk, roll in the coconut/almond/cinnamon mixture and place on a baking tray. Bake for 20-25 minutes. Serve with crunchy salad or stir fried vegetables.
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MEAT
Lamb with Sweet Red Peppers Paleo Meatballs with Sweet Potato Ribbons Marinated Venison Steaks Ginger Beef with Mango Salsa Paleo Nutty Meatloaf Flank Steak Pesto Rollups Pork Chops with Currant Reduction Grilled Flank Steak with Pineapple Salsa Lamb Sausage and Artichoke Hash with Poached Egg
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Directions: 1. 2. 3. 4. 5. Season the lamb with half the pepper. In a large frying pan, heat the oil over high heat. Add the lamb and cook, turning frequently, for 4-5 minutes, or until brown on all sides. Add the garlic, water and remaining pepper and bring to the boil. Reduce the heat to medium, and cook, partially covered, for 30 minutes. Remove the lid and cook for a further 10 minutes, or until the lamb is fork tender. Add the parsley and red peppers to the pan. Cook for 10 minutes, or until the peppers are just tender. Serve.
Directions: 1.
2. 3. 4. 5. 6. 7. 8. Preheat oven to 180C. Put the spinach in a bowl and cover with boiling water. Leave for 2 minutes before draining well. Chop. Place the spinach in a bowl with the mince, salt, ground almonds, mustard, tomato puree and sage. Combine well. Roll into golf ball size pieces and place on an oven proof baking tray lined with baking paper. Bake for 10-15 minutes, or until browned and cooked through. Meanwhile, heat enough oil in a frying pan for deep frying. Place a small handful of sweet potato ribbons in the frying pan and fry for 2-3 minutes, or until lightly browned. Transfer from the frying pan onto a plate lined with kitchen roll to drain. Repeat with the remaining sweet potato. To serve, place the sweet potato ribbons on a plate and top with meatballs.
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Directions: 1. 2. 3. 4. Put all ingredients into a bowl or bag and mix well. Allow to marinade for at least 30 minutes. Place your steaks on a grill pan and grill under a preheated, medium hot grill for 3 minutes on either side. Transfer from the grill and allow to sit for 2 minutes. Plate and serve with your favorite Paleo Diet side.
Marinade:
Directions: 1. 2. 3. 4. Mix the ingredients for the marinade.Cut each steak into three equal pieces and toss in the marinade until all well coated.Let the steaksmarinade at room temperature for 20 minutes and then grill for 1-2 minutes on each side.Remove the steak from the grill and let it rest for 10 minutes while you prepare the mango salsa. In another mixing bowl, gently combine the mango salsa ingredients and keep to one side. Thinly slice the grilled steak into strips. To serve, place a few lettuce leaves on each plate, top with a serving of steak strips and nish with a large scoop of the mango salsa. Yum!
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Directions: 1. 2. 3. 4. Combine all the ingredients in a bowl. Refrigerate the mixture for 30-40 minutes. Grease a loaf tin with olive oil and press the beef mixture into the greased loaf pan. Bake for around 75 minutes.
Directions: 1. 2. 3. 4. In a blender, puree the garlic, pine nuts and the olive oil. Add the parsley and arugula, continue blending until a creamy pesto has formed. Cut the steak into strips about 2-3 inches wide. Lay them out on a plate, then top each steak strip with the pesto. Roll up the meat, starting at the smaller end. Secure each roll with a toothpick. Place the steak rolls on a grill pan over a medium heat, cooking for around 3 minutes on either side. Serve with a Paleo salad of your choice.
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Directions: 1. 2. 3. 4. Preheat the oven to 200C. Oil a large oven-proof dish and place it in the oven. Use the remaining oil to oil a large frying pan. Meanwhile, either crush the pineapple and jalapeno together in a small bowl, or use a small food processor to chop well. Set aside. Season the pork chops with salt and pepper, then sear for 2 minutes on each side in the frying pan. Transfer the seared pork to the oven dish and cook for 15 minutes. Add the red wine vinegar to the frying pan and de-glaze for 2 minutes. Add the remaining ingredients and stir. Reduce until thickened. Top the pork with the reduction and serve with mashed sweet potato.
Directions: 1. 2. 3. 4. Preheat the grill to medium. Mix the oil and chipotle powder in a bowl and spread on both sides of the steak, then grill for around 5 minutes on either side (to taste). Remove to a plate and cover for 10 minutes. Meanwhile, grill the pineapple rings for 2-3 minutes on each side, then dice and place in a bowl. Add the remaining ingredients and mix well. Slice the steak thinly and serve, topped with the salsa.
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Directions: 1. 2. 3. 4. Chop the bacon and add to a frying pan over a medium heat. Once the bacon has softened, add the sausage and artichokes. Stir well, cooking until soft and season to taste. Meanwhile, poach your eggs. Serve the artichoke hash topped with either 1 or 2 eggs. Add sea salt and fresh ground pepper to taste.
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Directions: 1. 2. 3. Place the oil and bacon in a frying pan over a medium heat and cook until the bacon has started to crisp. Remove the excess oil and place the bacon into a mixing bowl with the boiled eggs, pepper, parsley and mayonnaise. Combine well. To serve, place some salad leaves on a plate and top with the egg and pepper mixture..
Directions: 1. 2. 3. 4. 5. To make the almond satay, add the oil to a frying pan. Fry the onion and garlic on low heat for 5 minutes or until slightly browned. Add the almond butter, coconut cream and soy sauce and stir constantly until thickened. If you like a crunchy sauce, add some chopped almonds to the mixture. Remove from heat and stir in chilli akes to taste. Leave to cool slightly and remove excess oil. Place the chicken, rocket, carrot and pepper in a mixing bowl and combine well. To serve, place the rocket mixture on a plate with the egg quarters and spoon the almond satay on top.
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small bunch fresh coriander, leaves picked small bunch fresh mint, leaves picked
Directions: 1. 2. 3. 4. 5. 6. 7. In a frying pan fry the lamb mince until all the fat starts running out of it. Add the garam masala, a pinch of salt and stir. Keep frying until the meat is crispy. Then pour onto a plate, cover and set aside. Cut the carrots into long, thin strips with a peeler and set them aside. Wipe the fat from the frying pan and, over a moderate heat, toast the cumin seeds for 30 seconds. Put them into a pestle and mortar and grind them up. Put the pan back on the heat and roast the sesame seeds until golden. Put them on a plate. Chop the onion into thin slices. To make the dressing, put the lemon zest and juice into a bowl and add the shallots or onion, grated ginger and ground cumin. Whisk everything together with about 3 tablespoons olive oil. Pour the dressing over the carrots, add the coriander and mint leaves, and mix well. Split the lamb between 2 plates and put the dressed salad on top. Sprinkle with the toasted sesame seeds.
Directions: 1. 2. 3. Boil the eggs for 4-6 minutes. Peel and dice. Boil the sweet potato for 4-5 minutes or until cooked through. Place a frying pan on medium-high heat, add the olive oil and bacon and fry until browned and slightly crunchy. In a bowl, add the dill, mayonnaise and lemon juice. Add the eggs, sweet potato, bacon and mayonnaise and combine well. Copyright Gavin Walsh 2011 www.bootcampathome.com
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Directions: 1. 2. 3. 4. Dice the apple and add to a bowl. Chop the carrot into the bowl. Add the tuna. Top with the macadamia nuts
Directions: 1. 2. 3. 4. 5. 6. Heat the olive oil in a pan and add the chopped scallions. Tear the sh into large uneven chunks and add them to the pan. Mix well with the oil and spring onion mixture. Grate in half of the lemon zest and add a pinch of black pepper. Turn down the heat. Beat the eggs in a bowl. Add another small pinch of black pepper and a pinch of sea salt. Spread the mixture in the pan evenly then pour the eggs over it. Stir gently to make sure the liquid egg lls the holes. When the eggs are no longer liquid, turn the heat down to low. Cook until done and then sprinkle with chives. Cut the rest of the lemon in two and serve for squeezing over the omelette.
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Directions: 1. 2. 3. 4. Fry the onion in a pan with oil on a medium heat until slightly browned. Mix the broccoli and stock and simmer for 10-15 minutes or until the broccoli has softened. Place in a food processor and blend with the pine nuts until smooth. Heat to serve.
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SIDES
Honey & Balsamic Roasted Veg Nutty Cabbage Curried Chick Peas Paleo Bread
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Directions: 1. 2. 3. 4. Preheat an oven to 180C. Spread the carrots, onions, pepper and mushrooms on a roasting tray. In a small bowl combine the olive oil, balsamic vinegar and honey then pour over the vegetables. Toss the vegetables in the mixture. Place in the oven and bake for 3040 minutes or until vegetables are tender and golden.
NUTTY CABBAGE
Cooking Time: 30 mins Serves 4 Ingredients 1/2 head of cabbage, shredded (about 10 cups) 1 tbsp hazelnut oil roasted 110g chopped onions 60 ml apple cider vinegar 60g blanched almonds 1 tbsp unsweetened apple sauce (peel and slice a cooking apple, cook with a little water in a saucepan over a low heat until it forms a puree) 1 tbsp sesame seeds sea salt and freshly ground pepper to taste
Directions: 1. 2. 3. 4. Saut the onions in the oil in a frying pan over a medium heat. When the onions begin to soften, add the cabbage to the pan, along with the vinegar. Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook for a further 5 minutes. Serve warm or chilled
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Directions: 1. 2. 3. Add coconut oil to a frying pan over a medium heat and saut the cabbage until it shrinks down. Add the onion and peppers and saut for 3-4minutes or until just softening. Add the remaining ingredients and stir well. Cover and simmer for about 5 minutes until the chick peas have warmed all the way through.
PALEO BREAD
Cooking Time: 35 mins Serves 2 Ingredients 150g ax meal 70g ground almonds 1 1/2 tsp baking powder sea salt and freshly ground pepper (to taste) around 3 tsp olive oil or coconut oil 2 eggs optional: crushed fresh thyme, sage, oregano, rosemary or cinnamon to taste water to make the batter pourable
Directions: 1. 2. 3. In a mixing bowl, combine the dry ingredients. In another bowl, beat the eggs. Mix all ingredients together and pour the batter into a greased loaf tin. Bake in a preheated oven at 180C for approximately 30 minutes until baked through.
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Directions: 1. 2. 3. 4. 5. 6. Preheat oven to 160C. Put the lemon juice, lemon rind and maple syrup in a pan over a low heat. In a small bowl, combine the coconut milk and arrow root powder. Add to the lemon juice mixture, stirring constantly until simmering. Beat the egg yolks together in a small bowl and then add to simmering lemon mixture, stirring constantly for 3-4 minutes, or until the mixture has thickened. Pour into a pie dish. To make the meringue, beat the egg whites and maple syrup in a medium-sized mixing bowl until stiff peaks form. Spoon the meringue on top of the lemon lling then place into oven and bake for 8-10 minutes, or until lightly browned. Cool before serving.
Directions: In a bowl, whisk the egg yolks and sugar together until the mixture becomes pale yellow, in colour. Add all the coconut milk and whisk again until well blended. Add the coconut mixture to a saucepan and cook over a medium heat, stirring constantly, until just thickened and the mixture coats the back of a spoon (approx. 10 mins). Be sure not to let the mixture boil. Remove the pan from the heat and stir in the vanilla. Transfer the contents of the pan to a bowl and chill until cool. Process the mixture in an ice cream maker according to the manufacturers instructions and then transfer to a container with a lid and freeze until rm.
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PALEO PANCAKES
Cooking Time: 20-25 mins Serves 5 Ingredients 1. 2. 3. 4. 225g ground almonds 3 eggs 1/4 tsp vanilla extract 1/4 tsp cinnamon blueberries or diced apples (optional) coconut oil to cook maple syrup to serve
Directions: Combine all the ingredients in a mixing bowl. Heat a frying pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter, quickly turning the pan around to spread the pancake over the pan. Cook until brown on the underside, then ip and cook for another minute on the other side. Serve with a drizzle of maple syrup.
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Directions: 1. 2. 3. 4. 5. Preheat oven to 180C. Mix all the ingredients together in a bowl. Line a large baking sheet with baking paper, scoop out pieces of dough about 1 tbsp in size and press them on the parchment paper in the shape of a cookie. The cookies wont expand or change shape when cooked. Place in the oven to bake for about 12-15 minutes, until just cooked. Turn onto a wire rack to cool and serve with a glass of milk yum!
Directions: Combine the eggs, honey and vanilla extract in a bowl and whisk together. Add the ground almonds, cinnamon and a pinch of salt and combine well. Heat a frying pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter, quickly turning the pan around to spread the pancake over the whole pan. Cook until brown on the underside, then ip and cook for another minute on the other side. Serve with fresh fruit and a drizzle of maple syrup.
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Directions: 1. 2. 3. 4. 5. Heat the olive oil in a small frying pan over medium heat. Add the peaches and pecans to the pan and stir fry for 2-3 minutes, or until the peaches soften. Meanwhile, crack the eggs into a bowl, add the apple sauce and cinnamon, and beat well. Add to the pan, mixing frequently. When the eggs have set, serve and enjoy!
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