Paleo Cookbook For Dummies (57 page)

2
¹
⁄
₂
teaspoons olive oil

1
¹
⁄
₂
teaspoons fresh lemon juice

¹
⁄
₂
teaspoon cayenne pepper

1 teaspoon Celtic sea salt

Directions

1
In a medium skillet, fry the bacon until crispy (about 4 minutes). Transfer it to several layers of paper towels to drain, blotting slightly. Chop the bacon into small pieces.

2
In a mixing bowl, toss all the ingredients together, squeezing and massaging the kale as you mix to wilt the kale and cream the avocado.

3
If possible, let the mixture sit for 30 minutes for the best flavor. Otherwise, go ahead and indulge right away!

Per serving:
Calories 118 (From Fat 36); Fat 7g (Saturated 1.5g); Cholesterol 3mg; Sodium 309mg; Carbohydrate 12g (Dietary Fiber 4g); Protein 4.5g.

Note:
Kale provides a rich supply of disease-fighting nutrients. It also makes your skin glow and your eyes shine! Red kale is my favorite for this recipe.

Note:
Celtic sea salt is a highly nutritious salt because it's unrefined and full of minerals. You can purchase it at Whole Foods or from online retailers such as Amazon or
www.celticseasalt.com
. Otherwise, any unrefined sea salt will do just fine!

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Avocado and Egg Salad

Prep time:
10 min •
Cook time:
8–10 min •
Yield:
6 servings

Ingredients

10 eggs

2 ripe avocadoes, peeled, pitted, and diced

1 tablespoon stone-ground mustard

3 tablespoons fresh lemon juice

1 tablespoon minced fresh dill

2 tablespoons minced fresh parsley

1 teaspoon paprika

Salt and pepper to taste

Chopped tomatoes for garnish (optional)

Directions

1
Place the eggs in a large pot and cover with cold water. Bring to a gentle boil and then turn off the heat and cover the pot with a lid. Let the eggs sit for 15 minutes.

2
Drain the eggs and place in a bowl of ice water until they're cool enough to handle. Shell and dice the eggs and place them in a large bowl with the avocado. Mix together, mashing the avocado slightly.

3
Combine the remaining ingredients with the egg mixture until mixed through. Adjust salt and pepper to taste.

4
Top with the chopped tomatoes, if desired, and serve.

Per serving:
Calories 212 (From Fat 144); Fat 16g (Saturated 4g); Cholesterol 310mg; Sodium 108mg; Carbohydrate 6g (Dietary Fiber 3.5g); Protein 12g.

Tip:
This avocado/egg salad is a perfect recipe for an on-the-go-breakfast, wrapped in lettuce for lunch, or as a quick snack.

Tip:
I recommend the Organicville brand mustard.

Recipe courtesy Arsy Vartanian, author of Rubies & Radishes (
www.rubiesandradishes.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Tuscan Spinach Salad

Prep time:
10 min •
Cook time:
10 min •
Yield:
4 servings

Ingredients

2 eggs

2 cups baby spinach

1 cup chopped fresh basil

3 tablespoons olive oil

1 red onion, chopped

1 tablespoon chopped fresh oregano

¹
⁄
₃
cup lemon juice

2 tablespoons chopped black olives

1 avocado, peeled, pitted, and diced

Directions

1
Place the eggs in a saucepan and cover with cold water. Bring to a gentle boil and then turn off the heat and cover the pot with a lid. Let the eggs sit for 10 minutes.

2
Drain the eggs and place in a bowl of ice water until they're cool enough to handle. Remove the shells and roughly chop the eggs.

3
Combine the eggs and the remaining ingredients in a large bowl and serve.

Per serving:
Calories 211 (From Fat 166); Fat 19g (Saturated 3g); Cholesterol 93mg; Sodium 87mg; Carbohydrate 8g (Dietary Fiber 3.5g); Protein 5g.

Vary It!
You can substitute the hard-boiled eggs for any protein you love.

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Curried Chicken Salad

Prep time:
25 min •
Yield:
4 servings

Ingredients

1 pound boneless, skinless chicken breast halves, cooked and diced

¹
⁄
₂
cup Paleo mayonnaise

¹
⁄
₄
cup dried apricots, minced

¹
⁄
₈
cup dried cranberries, minced

¹
⁄
₂
a small Gala apple, diced

2 tablespoons chives, minced

¹
⁄
₂
stalk celery, diced

1 tablespoon minced scallion, white part only

2 tablespoons minced red onion

1 teaspoon mild curry powder

Salt and pepper to taste

2 avocadoes

Directions

1
In a large bowl, combine everything but the avocado. Adjust salt and pepper to taste.

2
Cut each avocado in half, remove the pit, and top each half with the chicken salad.

Per serving:
Calories 581 (From Fat 339); Fat 38g (Saturated 6g); Cholesterol 114mg; Sodium 263mg; Carbohydrate 22g (Dietary Fiber 7g); Protein 40g.

Tip:
Check out the Paleo-friendly mayo recipes in
Chapter 9
.

Recipe courtesy Arsy Vartanian, author of Rubies & Radishes (
www.rubiesandradishes.com
)

Mango and Fennel Chicken Salad

Prep time:
20 min •
Yield:
4 servings

Ingredients

2 boneless, skinless grilled chicken breasts, chopped

1 small fennel bulb, finely chopped

2 scallions, chopped

1 tablespoon minced fresh parsley

2 cups baby spinach

1 mango, chopped

1 avocado, peeled, pitted, and diced

Sweet and Spicy Vinaigrette

Directions

1
In a large bowl, combine the chicken, fennel, scallion, and parsley.

2
Divide the spinach into 4 servings and top each with the chicken mixture, mango, and avocado.

3
Drizzle with the vinaigrette.

Per serving:
Calories 177 (From Fat 36); Fat 4g (Saturated 1g); Cholesterol 52mg; Sodium 100mg; Carbohydrate 15g (Dietary Fiber 4g); Protein 21g.

Note:
You can find the Sweet and Spicy Vinaigrette recipe in
Chapter 9
.

Note:
Spinach is a great source of vitamins and minerals, which keeps you in a state of nutrient sufficiency. When you're nutrient sufficient, it's like you have a protective barrier against disease and aging.

Tip:
When selecting fresh spinach in the store, look for crisp, evenly colored leaves. If the leaves are still on the stalk, they shouldn't be wilted and should be free of slime and spots.

Recipe courtesy Arsy Vartanian, author of Rubies & Radishes (
www.rubiesandradishes.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Simple Crab Salad

Prep time:
5 min •
Cook time:
10 min •
Yield:
4 servings

Ingredients

1 pound lump crab meat, drained and picked through

2 scallions, thinly sliced

2 tablespoons minced fresh Italian parsley

1 tablespoon fresh lemon juice

2 tablespoons Paleo mayonnaise

Kosher salt to taste

Pepper to taste

Directions

1
Combine the crab, scallions, parsley, lemon juice, and mayonnaise in a medium bowl. Mix well.

2
Season with salt and pepper to taste.

Per serving:
Calories 134 (From Fat 41); Fat 8g (Saturated 1g); Cholesterol 103mg; Sodium 642mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 16g.

Note:
You can find Paleo mayo recipes in
Chapter 9
.

Tip:
You can assemble this quick and easy salad in no time at all; just make sure your fridge is always stocked with Paleo mayonnaise and canned crab. Serve it over salad greens or make a quick appetizer by spooning it into endive spears.

Recipe courtesy Michelle Tam, author of Nom Nom Paleo (
http://nomnompaleo.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Turkish Chopped Salad

Prep time:
15 min •
Yield:
6–8 servings

Ingredients

¹
⁄
₄
cup minced fresh parsley leaves

Juice of 2 lemons

1 clove garlic, minced

¹
⁄
₄
teaspoon ground cumin

¹
⁄
₄
teaspoon paprika

¹
⁄
₄
teaspoon dried oregano

¹
⁄
₄
teaspoon sumac (optional)

¹
⁄
₃
cup extra-virgin olive oil

Salt and pepper to taste

2 medium cucumbers, peeled

2 medium green peppers, seeded

3 medium tomatoes

¹
⁄
₂
a medium red onion

1 bunch radishes, tops removed

6 ounces brined ripe black olives, drained

Directions

1
In a medium bowl, combine the parsley, lemon juice, garlic, cumin, paprika, oregano, and sumac (if desired). Whisk until blended and then slowly drizzle in the olive oil. Season with salt and pepper to taste.

2
Dice all the vegetables to roughly the same size — a
¹
⁄
₄
-inch dice is nice — and place in a large mixing bowl. Slice the olives and add to the bowl.

3
Pour the dressing over the salad and toss until the vegetables are coated. Taste and adjust seasonings.

Per serving:
Calories 125 (From Fat 103); Fat 12g (Saturated 1.5g); Cholesterol 0mg; Sodium 166mg; Carbohydrate 6g (Dietary Fiber 1.5g); Protein 1g.

Recipe courtesy Melissa Joulwan, author of Well Fed: Paleo Recipes for People Who Love to Eat and The Clothes Make the Girl (
www.theclothesmakethegirl.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Waldorf Tuna Salad

Prep time:
5 min •
Yield:
2 servings

Ingredients

1 small Gala or Fuji apple, diced

2 scallions, dark green tops only, thinly sliced

2 tablespoons coarsely chopped pecans

1 tablespoon minced fresh parsley

Two 5-ounce cans wild-caught tuna in water, drained

¹
⁄
₂
teaspoon mustard powder

3–4 tablespoons Olive Oil Mayo

Salt and pepper to taste

Directions

1
Mix the apple, scallions, nuts, and parsley with a fork in a medium bowl.

2
Add the tuna, mashing with the fork to break up the tuna until no big chunks remain.

3
Add the mustard powder and mayo to the bowl and mix with a rubber spatula until blended. Allow the tuna salad sit for 15 minutes so the flavors meld, and then taste and adjust the seasonings.

Per serving:
Calories 337 (From Fat 126); Fat 14g (Saturated 1.5g); Cholesterol 50mg; Sodium 665mg; Carbohydrate 13g (Dietary Fiber 3g); Protein 38g.

Note:
The recipe for Olive Oil Mayo is in
Chapter 9
.

Tip:
Use wild-caught tuna whenever possible. I recommend Vital Choice brand:
www.vitalchoice.com/shop/pc/home.asp
.