Fat-Burning Chef Cookbook by Abel James PDF
Fat-Burning Chef Cookbook by Abel James PDF
Fat-Burning Chef Cookbook by Abel James PDF
Fat-Burning Chef
Copyright “BrainFood Productions” 2013
FatBurningChef.com
Click this button at the top of your cookbook at any time to return to the Table of Contents!
page 3
Want to hear something a little nuts? Despite hosting the Fat-Burning Man Show, blogging for
years, and authoring several bestselling books on the subject, I’m not really that into fitness
and nutrition.
Sure, I can teach you how to get lean by choking down skinless chicken breast and steamed
broccoli six times a day for three months.
Actually, after years of dedicated research, trial-and-error, and guinea-pigging on myself, I‘ve
learned that obsessing over the macronutrient content of food, the timing of carbs, or an
intensive exercise regimen is not the key to staying fit, strong, and healthy.
In creating The Fat-Burning Chef, I wanted to bring some of the most talented cooks in the
world together to help you enjoy the best food you’ve ever tasted. I sincerely hope that these
recipes help you in your journey.
In Health,
Abel
Table o f Co ntents
page 4
Breakfast Recipes
“The only real stumbling block is fear of failure.
In cooking you‘ve got to have a ‘what-the-hell’ attitude.”
Julia Child
English Breakfast 24
`Kraut Scramble 25
Lemon Loaf 31
McCoconut Biskins 32
Table o f Co ntents
page 5
Breakfast Recipes
“I think preparing food and feeding people brings nourishment not only to our bodies
but to our spirits. Feeding people is a way of loving them, in the same way that feeding
ourselves is a way of honoring our own createdness and fragility.“
Shauna Niequist
Banana Bread 41
Table o f Co ntents
page 6
Coconut Slaw 49
Avocado Cups 55
Snacks
Breakfast
- Sides - Recipes
Appetizers
“Cooking is at once child’s play and adult joy.
And cooking done with care is an act of love.”
Craig Claiborne
Bacon-Wrapped Meatballs 59
Awesome Sauce 61
Paleo Ketchup 63
Paleo Mayo 63
Homemade Ghee 64
Table o f Co ntents
page 8
Soup Recipes
“An idealist is one who, on noticing that a rose smells better than a
cabbage, concludes that it makes a better soup.”
Bertrand Russell
Beef Entrees
“Vegetarians, and their Hezbollah-like splinter faction, the vegans ... are
the enemy of everything good and decent in the human spirit.”
Anthony Bourdain
Meatza 80
Chocolate Chili 82
Moroccan Meatballs 84
Paleo Meatloaf 87
Pork Entrees
“Calvin: Why are you crying mom?
Mom: I’m cutting up an onion.
Calvin: It must be hard to cook if you anthropomorphize your vegetables.”
Bill Watterson
Poultry Entrees
“There is no spectacle on earth more appealing than that of a beautiful
woman in the act of cooking dinner for someone she loves.”
Thomas Wolfe
Seafood Entrees
Decadent Desserts
“Cooking requires confident guesswork and improvisation--
experimentation and substitution, dealing with failure and
uncertainty in a creative way.”
Paul Theroux
Maple Bacon Crunch Ice Cream 121
Decadent Desserts
“Oh, I adore to cook. It makes me feel so mindless
in a worthwhile way.”
Truman Capote
STOCKING A
PALEO KITCHEN
page 16
It’s hard to switch from a lifestyle of eating fast foods pasture-raised meat. But for this
and frozen dinners to one of cooking your own
grub on a regular basis—unless you have a crock-
to work, you need a deep freezer
pot. This oh-so-forgiving kitchen appliance is a life- to hold all that meat until you’re
saver for busy people and new chefs. Drop chopped
veggies, herbs, oils, and meats (tough cuts just melt ready to cook it up—hence the
in a crockpot, so don’t be afraid to stock up on
cheaper cuts when you’re addition of a deep freezer to your
shopping) into the crockpot. You’ll
have a meal in a few hours. This arsenal. Chest-style deep freezers
means you can toss food into
the crockpot in the morning tend to be the most energy-
and have truly inspiring,
moist, tender food waiting
efficient, and they come in a
for you when you get home huge range of sizes. Just like that,
from work or school. So easy, it
doesn’t even feel like cooking! you can cut nasty industrialized,
Heavy skillet diseased meats right out of your
A surprising number of dishes can be made in a single life. And you’ll never put a tastier
skillet, even if you’re cooking for more than one person.
A large, heavy (read: thick), good-quality skillet will save porterhouse in your mouth.
you frustration from over- or under-cooked meals that
come hand-in-hand with dinky little pans. Cast-iron skil-
lets are some of the most highly-prized heavy kitchen
pans for their even heating and that perfect sear
they can produce on meats and veggies. For a
full meal, picture this: brown some juicy cuts
of meat, then add sauce and fresh veggies
to your dish and just cover it until it’s done.
That’s a fast, easy meal in a single pan.
Food processor
Eating fresh food means prep work—
specifically in chopping, slicing, dicing,
mincing, or shredding veggies. If you’re tight
on time, a food processor can be a must-have for your
kitchen.
page 19
Breakfast Recipes
page 21
Preheat broiler.
30m
Recipe Contributed by Lisa Wells
CookEatPaleo.com
page 22
gluten-free chocolate
chip brownie scones the directions
Paleo chocolate
energy bar
ingredients
Recipe Contributed by
Lucas Root 6-10 15m
UrbanPaleoChef.com
the directions
1. Put dates, apricots, almonds, and pecans in a food processor and pulse until finely diced.
2. Empty contents from the food processor into a large mixing bowl, and add all additional ingredients.
3. Using your hands, a silicone spatula, or a spoon, mix all ingredients until thoroughly incorporated.
4. Using your hands, form this mixture into a ball and transfer to an oiled cutting board.
5. Carefully press the ball out into a square-shape, approximately 1.5 inches thick.
10m
Recipe Contributed by Sjanett de Geus
Paleolland.com
page 25
‘kraut scramble
ingredients
2 35m
Recipe Contributed by
Rachael Adams
TheFreckledFoodie.com
the directions
1. Heat bacon fat in a frying pan over medium-high heat for under one minute.
2. Add sauerkraut, capers, and sun-dried tomatoes and sauté until the sauerkraut just starts to brown.
5. Add eggs to frying pan and let it sit for 1-2 minutes and then scramble.
6. Cook eggs to preferred doneness, adding more salt & pepper if necessary.
7. Serve with a side of berries and half a baked sweet potato drizzled with coconut or sunflower seed butter!
page 26
page 27
the directions
Preheat the oven to 300 F. Cover a large baking
sheet with parchment paper or aluminum foil.
SPICY SECRET SAUCE: Stack the patties on a plate top with a dollop
of Spicy Secret Sauce, and sprinkle with sliced
2 Tbsp Paleo Mayo scallion tops.
1 Tsp Coconut Aminos
1/2 Tsp Sesame Oil
1/4 Tsp Rice Vinegar
1/2 Clove Garlic, Minced (About 1/2 Tsp) Recipe Contributed by Melissa Joulwan
1/4 Tsp Crushed Red Pepper Flakes TheClothesMakeTheGirl.com
Pinch of Cayenne Pepper From the Cookbook: “Well-Fed: Paleo Recipes
for People Who Love To Eat”
Photo credit: David Humphreys
2
page 28
SWEET CREAM
COFFEE SMOOTHIE
3 Tbsp Avocado
1 Small Banana
1 Medium Banana
2 Tbsp Avocado
BLUEBERRY COCONUT
COFFEE SMOOTHIE
1 Medium Banana
LOW CARB
GRAPEFRUIT SMOOTHIE
3 Tbsp Avocado
1 Tbsp Avocado
ingredients
lemon loaf: Let the glazed loaf sit in the
10
6 Eggs refrigerator for at least 30 minutes so
1/4 Cup Butter, Ghee or Coconut Oil
Zest From 2 Lemons the glaze can continue to harden.
Juice From 2 Lemons (About ½ Cup)
1/2 Cup Milk of Choice (Unsweetened Coconut,
Almond, Dairy, etc.)
1/3 Cup Honey 60m
2/3 Cup Coconut Flour
1 Tsp Baking Soda
1/4 Tsp Salt
GLAZE:
2 Tbsp Butter or Ghee
2 Tbsp Honey
2 Tbsp Milk of Choice
Zest and Juice from 1 Lemon
1/2 Tsp Pure Vanilla Extract
ingredients
6 3 Eggs 20m
2 Tbsp Melted Butter
2 Tbsp Coconut Milk
3 Tbsp Raw Honey
1/4 Tsp Salt
1/4 Tsp Pure Vanilla Extract
roasted pepper
the directions
sausage omelet
Put pepper in a heavy bottomed pan over
high heat. Turn pepper as skin begins to
blacken and blister on each side. When
blistered on all sides, remove from pan
and put in a plastic bag with a few drops
of water; seal the bag immediately with
plenty of air trapped inside. Wait 5 minutes.
Remove from bag, cut out seeds, remove
skin, and dice.
easy delicious
breakfast hash the directions
30m
Recipe Contributed by Juli Bauer
PaleoOMG.com
page 36
page 37
sweet potato
chai muffins the directions
crockpot fig
apple butter the directions
frosting:
1/4 Cup Coconut Cream Concentrate, Melted
Sprinkle of slivered almonds
(Optional- do not use for nut free version)
Carrots zested on top
While the oil heats up, cut off the ends of your 2
plantains and peel back the peel.
25m
Cut each plantain into three equal slices lengthwise
then place in your hot coconut oil and sprinkle with
cinnamon and a bit of salt. Let cook for about 3 minutes
per side. Once you flip them, sprinkle that side with
cinnamon and a little bit of salt.
maple syrup: Stack those pancakes, pour your syrup on top & eat!
1/2 Plantain
2 Tbsp Maple Syrup
(Or other sweetener such as coconut nectar)
2 Tsp Cinnamon
banana bread
ingredients
4 Bananas (2 1/2 cups mashed)
4 Eggs
1/2 Cup Almond Butter
(Or coconut, sunflower seed, macadamia
nut butter, etc.)
4 Tbsp Grass-fed Butter, Melted
(Can substitute coconut oil)
1/2 Cup Coconut Flour
1 Tbsp Cinnamon
1 Tsp Baking Soda
1 Tsp Baking Powder
1 Tsp Vanilla
Pinch of Sea Salt
Recipe Contributed by
2 35m
George Bryant
CivilizedCaveman
Cooking.com
the directions
1. Preheat your oven to 350 degrees Fahrenheit.
2. Combine your bananas, eggs, nut butter, and grass-fed butter in a blender, blender, food processor, or mixing bowl
and mix well (if using a mixing bowl you need a good hand-mixer).
3. Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla,
and sea salt and mix well.
4. Grease a 9×5 glass (see notes) loaf pan with a fat of your choice (I used grass-fed butter). If you use a metal pan it will
probably bake in 35-40 minutes, so start checking at 35 to ensure the middle stays moist.
5. Pour in your batter and spread it evenly throughout. Place in your preheated oven and bake for 55-60 minutes or
until a toothpick inserted into the center comes out clean.
6. Remove from oven and flip your bread out onto a cooling rack. Slice and serve.
page 42
candied caveman
walnuts the directions
ingredients
2 7m
5m
ingredients
1 Container of
Steve’s Paleo Goods Apple Krunch Cereal
1/4 Cup Dried Blueberries
1/4 Cup Sunbutter (Or other nut butter)
1/4 Cup Raw Honey
1 Tsp Cinnamon
Pinch of Salt
Recipe Contributed by
2 5m
Juli Bauer
PaleOMG.com
the directions
4. Eat up!
page 46
page 47
caramelized coconut
chips the directions
ingredients
1 Can Coconut Cream
4 2 tablespoons Coconut Butter 65m
1/2 Cup Shredded Coconut
1 Cup Shredded Red Cabbage
1 Cup Shredded Green Cabbage
2 Large Carrot, Shredded
1/2 Cup Broccoli Sprouts
1 Cup Raisins
Sea Salt
Turmeric
1 Tsp Apple Cider Vinegar
macadamia nut
champagne salad the directions
ingredients
Salad:
2 5m
A Bunch of Red Leaf Lettuce
A Couple Handfulls of Frisee
Feta Cheese
Macadamia Nut Pieces
Dressing:
7m
Recipe Contributed by Rachael Adams
TheFreckledFoodie.com
page 52
Mix well.
ingredients
1/2 Lb Cooked Wild Caught Salmon
2 2 Green Onions, White and 7m
Green Parts Chopped
1 Tbsp Paleo Mayonnaise
1 Tsp Sesame Oil
1 Tsp Coconut Aminos or Tamari
1 Tsp Fish Sauce
1/2 Inch Freshly Grated Ginger
juice of ½ Lime
Sea Salt and Pepper, to Taste
2 Avocados
Optional Toppings: Roe, Wasabi, Sesame Seeds,
Hot Chili Sauce
creamy bacon
brussel sprouts the directions
2 1 Lb of Brussels Sprouts,
Trimmed and Quartered Add the coconut milk and cooking
2 Tbsp Pastured Butter, Melted sherry to the skillet, mixing
thoroughly. Bring to a boil and simmer
Sea Salt and Freshly Ground Pepper to Taste
until reduced by half. Constantly stir.
4 Slices of Bacon, Chopped
6 Cimini Mushrooms, Chopped
1 Shallot, Chopped
Stir in the Brussels to evenly coat
1 Clove Garlic, Minced
them in the sauce, and consume
1/2 Cup Full-Fat Coconut Milk immediately. This dish can be kept in
1/4 Cup Cooking Sherry an airtight container for up to 5 days in
the fridge.
30m
Recipe Contributed by Rachel McClelland
SouthBeachPrimal.com
page 54
balsamic glazed
stuffed portabellos the directions
20m
Recipe Contributed by Kelly Winters
PrimallyInspired.com
page 55
ingredients
1 Avocado
1 5
2-3 Cm Piece of a Chorizo,
cut into small cubes
1 Tomato, Cut into Small Cubes
2 Tsp Lemon Juice
velvety butternut
squash
the directions
Preheat the oven to 350 F. Cover a baking sheet
with parchment paper. Cut the squash in half
lengthwise and remove the seeds. Place cut-
side down on the baking sheet and sprinkle 2
tablespoons of water onto the paper around
the squash. Recipe Contributed by Melissa Joulwan
TheClothesMakeTheGirl.com
From the Cookbook: “Well-Fed: Paleo Recipes
for People Who Love To Eat”
Photo credit: David Humphreys
page 58
5Tbsp
& 4
5m 15m
ingredients ingredients
1 Tbsp dried parsley Meatballs:
1 tsp dried dill 1 lb ground chicken
1 tsp dried basil 1 tsp salt
1 tsp onion powder 1 tsp black pepper
1 tsp garlic powder 1 tsp garlic powder
1/2 tsp salt Sauce:
1/2 tsp pepper 3/4 cup chicken bone broth
1/2 tsp paprika 1/2 - 3/4 cup hot sauce (check ingredients)
1/2 tsp ground mustard 2 1/2 Tbsp dry homemade ranch seasoning
Combine the mixture with the rest of the ingredients. Mix together the ground chicken and spices until
(Makes about 4-5 Tbsp of seasoning). combined. Form into golfball sized meatballs.
To make Paleo Ranch Dressing: 2 Tbsp of Seasoning Mix Heat 1-2 Tbsp of healthy cooking fat in a large skillet, over
with 1/3 cup Paleo mayonnaise and 1/4 cup of almond or medium-high heat Sear the meatballs for 6-8 minutes,
coconut milk. turning the meatballs for an even sear.
To make Grilled Ranch Chicken (photo above), rub 2 Tbsp While the meatballs are searing, bring the hot sauce mixture
of Homemade Ranch Seasoning Mix over 2 lbs of boneless to a boil by increasing the heat to medium-high and allow
skinless chicken breast. Grill the chicken over medium-high to cook until it has reduced by half and thickened (about
heat (oil the grill as necessary to prevent sticking) for 5-7 6-8 minutes). Add the sauce to the meatballs after they have
minutes per side or until the chicken is cooked through. been seared and cook for another 3-4 minutes or until the
meatballs are cooked.
Recipes Contributed by Karen Sorenson
LowCarbOneDay.com
page 59
bacon wrapped
meatballs the directions
1h 5m
Recipe Contributed by Juli Bauer
PaleOMG.com
page 61
awesome sauce
ingredients
2-3 large ripe Avocados
(2 for “dressing”; 3 for “dip”)
1 lb Bacon, Cooked and Crumbled
3/4 cup Bacon Grease
2 tablespoons of your favorite vinegar
Spices: Italian Seasoning, Cumin
the directions
3. This sauce can be used as a dip, similar to guacamole, with sliced vegetables such as: cucumbers, carrots, peppers,
etc. This can also be used as a delcious topping to ground beef, steaks, and salads!
page 62
Bon Appétit!
ingredients
2 Cup Grass fed Whole Milk Yogurt*
12 5m
1 Cup Feta*
A hand full of fresh Coriander, Chopped
A hand full of fresh Mint, Chopped
* (This is not strictly Paleo and is more along the lines
of Primal or Wild Diet)
5Tbsp
& 1
15m 10m
ingredients ingredients
One 15-ounce Can Tomato Sauce (no salt added) 2 Egg Yolks
One 6-ounce Can Tomato Paste 1/2 Tsp Dijon Mustard
1 Tbsp Raw, Unfiltered Apple Cider Vinegar 3 Tsp Freshly Squeezed Lemon Juice
3/4 Tsp Garlic Powder 1 cup Extra Light Tasting Olive Oil
1/4 Tsp Onion Powder Sea Salt - to taste
1/4 Tsp Allspice Freshly Ground Black Pepper - to taste
1/8 Tsp Ground Cloves
20
SOUPS
page 66
roasted asparagus
avocado soup the directions
ingredients
2 20m
12 oz Asparagus
1 Tbsp Garlic Infused Olive Oil
2 Cups Chicken or Vegetable Stock
1 Avocado, Peeled and Cubed
Juice of 1/2 a Lemon
1 Tbsp Ghee or Fat of Choice
Salt & Pepper to Taste
french onion
bone broth soup
the directions
Place bones and carcass in a large crockpot.
Add enough purified water to mostly cover the
bones (about 12 cups). Add 1 tablespoon of
apple cider vinegar. Cover and cook on low for
12-24 hours. If you’re only using beef bones,
24H you can cook the mixture for up to 48 hours.
+ 20m
6
Recipe Contributed by Alyson Bridge
GlutenFreeEats.com
page 70
crockpot pumpkin
parsnip soup
ingredients
1 Large Pumpkin, Peeled, Diced, and
Seeds Removed
2 Parsnips, Cleaned and Diced
2 Tbsp Coconut Oil
1 Large Onion, Sliced
1 Clove of Garlic, Minced
1 Tbsp Ginger, Minced
1/2 Tsp Ground Cumin
1/2 Tsp Ground Dried Cilantro Seeds
1/2 Tsp Garam Masala
4 Cup Vegetable stock
Salt and freshly ground pepper
Optional: Dried ham and chives to garnish
Recipe Contributed by
Sjanett de Geus 4 3-4H
Paleolland.com
the directions
1. Place the pumpkin and the parsnip in the crock-pot.
2. Heat coconut oil in large saucepan and add union, garlic, ginger, and spices.
3. Mix everything together and let it simmer for about 10 minutes with the lid on, stirring occasionally (make sure not
to burn the spices, keep the heat medium).
5. Pour stock with spices in the crockpot and season with salt and pepper.
7. When contents in the crockpot are done, blend for a smooth soup. Garnish with ham and chives.
page 71
6-24H
sweet potato
shrimp soup the directions
ingredients
5 Cups Carrots, Sliced
4 70m
3 Tbsp Coconut Oil
2 Tbsp Grated Ginger
1/2 Cu White Onion, Chopped
2 Cloves Garlic, Minced
1 Heaping Tsp Turmeric
1 Cup Homemade Vegetable Stock
1 Cup Homemade Coconut Milk
the directions
Place a saucepan over medium heat, add in
your fat, garlic, and onion. Cook up onions until
they are translucent.
3-4
Recipe Contributed by Juli Bauer
PaleOMG.com
page 76
the directions
Preheat oven to 375 degrees. Place chicken on a
parchment lined baking sheet. Pour on some olive
oil and then sprinkle with cumin, cayenne pepper,
garlic powder, salt, and pepper.
60m
Bake for 20-30 minutes (depending on the
thickness of the chicken breasts). Once your
chicken is done baking, use two forks to shred the
chicken.
BEEF ENTRÉES
page 78
caramelized broth
the directions
brisket with beef jam
Add onions to bottom of shallow
roasting dish (I used this but any
braising dish will do just as well).
4.5H
Recipe Contributed by Stacy & Matt
PaleoParents.com
page 79
quick dinner
the directions
meatball salad
Pre-heat oven to 350 F. In a small
mixing bowl, combine ground beef,
egg ,and oregano.
rumpsteak with
parmesan crust the directions
chocolate chili
the directions
Heat a large, deep pot over medium-high
heat, then add the coconut oil. When the oil is
melted, add onions, stir with a wooden spoon,
and cook until they‘re translucent, about 7
minutes.
2H 20m
moroccan meatballs
the directions
In a large mixing bowl, combine the parsley,
paprika, cumin, salt, and pepper with a fork.
With your hands, crumble the lamb into the
bowl and knead until all of the ingredients are
incorporated.
1H 15m
5Tbsp
& 1
45m 5m
ingredients ingredients
4 Medium Sized Zucchinis, Cut in half lengthwise
1 Lb Ground Beef
2 Baked Sweet Potatoes
1 Small White Onion, Chopped (Using oven or microwave for ease)
1/2 C Sweet peppers, Chopped Butter for Frying
1 Can Organic Tomato paste (5.5 oz) Garlic Powder
1/4 C Water Paprika
1 Tsp Oregano
1 Tsp Basil
1/2 Tsp Garlic Powder
Salt and Pepper to Taste
65m
Recipe Contributed by George Bryant
CivilizedCavemanCooking.com
page 88
45m
Recipe Contributed by Aglaée, The Paleo Dietitian
Author of “Digestive Health with REAL Food: A Practical
Guide to Anti-Inflammatory, Low-irritant, nutrient dense diet
for IBS & other digestive issues”
Paleo-Dietitian.com
page 90
PORK ENTRÉES
page 91
ingredients
Recipe Contributed by
Sjanett de Geus 4 45m
Paleolland.com
the directions
1. Combine all the ingredients for the marinade in a large bowl.
2. Put the pork tenderloin in the marinade and let it rest for at least 30 minutes (but the longer the better!).
5. Heat a large grill pan with a bit of coconut oil and cook skewers, turning regularly, for about 8 minutes.
page 92
pineapple coleslaw
4 Cups Coleslaw (Approximately ½ head
green cabbage, ½ head red cabbage, 2
carrots – all shredded)
1/2 Cup Mayonnaise
1 1/2 Tbsp Apple Cider Vinegar
2 Cups Fresh Pineapple
Sea Salt and Pepper, to taste
honey mustard
cuban pork burgers
ingredients
1 Lb Ground Pork Breakfast Sausage
1 Cup Plantain Chips
1 Egg White, Whisked
3 Tbsp Bacon Fat
1 Garlic Clove, Minced
1/2 Tsp Garlic Powder
Salt and Pepper, to taste
1 Avocado, Sliced
1 Tbsp Raw Honey
1 Tsp Dijon Mustard
1 Tsp Yellow Mustard
Arugula, to garnish
Recipe Contributed by
4 25m
Juli Bauer
PaleOMG.com
the directions
1. Preheat oven to 350 degrees. Place plantain chips in the food processor and pulse until broken down in breadcrumb consistency.
3. Place 1 egg white in a bowl and whisk until bubbly. Place plantain bread crumbs in another bowl. Dip each burger patty in
the egg whites then the plantain mixture to coat the burgers completely, then sprinkle with salt and pepper and a bit of garlic
powder.
4. Heat up a cast iron skillet over medium-high heat, place 3 tablespoons of bacon fat in the skillet and add the minced garlic
cloves. Once garlic becomes fragrant, add pork burgers to the pan and sear on both sides for 3-4 minutes, making sure the
plantain chip crumble does not burn.
5. After burgers have cooked on both sides, place in oven and cook for 8-10 minutes, or until burgers are cooked through to your
preference. Remember, it’s pork. I did the poke test, when they pushed back at my finger, I knew they were done.
6. While the burgers are finishing up in the oven, whisk together the honey and two different kinds of mustards and slice up the
avocado.
7. When burgers are done, let rest for about 2 minutes so all the juices don’t come spilling out. Top with avocado and honey
mustard. Eat with some arugula. You don’t have to, but it’s great with it.
page 96
crockpot beasty
pulled pork bbq sauce
& 1
ingredients ingredients
4 Lb Bone-In Pork Shoulder 3 Tomatoes, Diced
4 Tbsp Smoked Paprika 1 White Onion, Diced
2 Tbsp Sea Salt 4 Cloves of Garlic, Diced
2 Tbsp Chili Powder 16 oz Can of Tomato Paste
1 Cup Beef Stock
2 Tbsp Ground Cumin 2 Tbsp Dijon Mustard
1 Tbsp Ground Black Pepper 2 Tbsp Apple Cider Vinegar
1 Tbsp Dried Oregano 1 Tbsp Extra Virgin Olive Oil
1 Tbsp Ground White Pepper 2 Tbsp Sweet Paprika
2 Tsp Cayenne Pepper 1 Tsp Sea Salt
1 Full Batch of Beasty BBQ Sauce 1 Tsp Cayenne
1 Can of Diced Pineapple
the directions the directions
Mix all of the above ingredients except the pork Combine all ingredients above in a sauce pan
shoulder and the BBQ sauce in a small mixing bowl, and over medium heat, stirring frequently.
mix it all well making your spice rub. Massage the
spice rub all over the meat in every crevice.
Once your sauce starts to boil, reduce heat to
Wrap tightly in a double wrap of plastic wrap and low, cover, and simmer for 60 minutes.
refrigerate for at least 3 hours. I did mine overnight.
slow cooker
chinese spare ribs the directions
Optional: 2 tsp of honey (I actually do not add the Place lid on slow cooker and cook on
honey. In my opinion the tomato paste seems to add low for 7-8 hours.
a nice subtle sweetness, but it depends on the person.
Just taste your sauce and see if you want it.)
8H 15m
Recipe Contributed by Josh Weissman
SlimPalate.com
page 100
POULTRY ENTRÉES
page 101
chicken mofongo
the directions
Peel the plantains and then cut into 1 inch chunks.
Soak in water with 1 tsp salt for 15 minutes. (This
is the time when I chop/mince all of the other
ingredients.).
65m
Bring 2 cups of water to a boil and boil plantains for
5 minutes. Remove and dry.
crispy smoked
chicken wings the directions
ingredients
1-2 dozen large chicken wings
2 (As many as you can fit in a 1H 15m
single layer on your smoking rack)
2 - 3 Limes, Sliced into wedges
Handful of Parsley
1H 15m
Recipe Contributed by Lucas Root
UrbanPaleoChef.com
page 104
bacon-wrapped
chicken thighs the directions
ingredients
2 1/2-3 Lb Boneless, When chicken is browned, carefully
4-6 drain the liquid from the pan. Add half
Skinless Chicken Thighss
1 Tbsp Coconut Oil of the sauce (about 1/2 cup) to the
1 Cup Roasted, Unsalted Cashews chicken and stir to combine. Cover
1 Head Cauliflower, Trimmed & Cut into Large Pieces skillet and continue to cook for 5-10
Sauce minutes or until the chicken is cooked
through.
1/2 Cup Coconut Aminos
1/4 Cup Coconut Vinegar
1/4 Cup Paleo Ketchup Add cashews and the rest of the sauce.
2 Tbsp Raw Honey, Warmed to a Liquid State Stir to combine. Serve over cauliflower
2 Garlic Cloves, Minced rice.
1 Tsp Fresh Ginger Root, Grated
1/2 Tsp Crushed Red Pepper
25m
Recipe Contributed by Pamela King
PaleoTable.com
page 106
chicken salad
with grapes the directions
5m
ingredients
1 to 1 1/2 Lbs Cooked Chicken
4
(Rotisserie or leftovers etc.),
Cut into 1/2 In Pieces
1 Cup Seedless Red Grapes, halved or quartered
1 Cup Celery, Cleaned and Sliced Thin
1/2 Cup Unsweetened Dried Cherries, Chopped
1/2 Cup Pecans (Or your favorite
nut) Roasted & Chopped
1 Cup Paleo Mayonnaise
1/4 Tsp Sea Salt
1/2 Tsp Freshly Ground Black Pepper
ingredients
Curry paste
2 20m
3-7 Dried Chilis (If you are not into spice,
use fewer chilies, please!
We used 5 and found it to be very spicy!)
3 Shallots, Roughly chopped
4 Cloves of Garlic Recipe Contributed by Stacy & Matt
1 Tbsp Fresh Ginger, Sliced PaleoParents.com
1 Stalk of Lemongrass, Chopped
2 Tsp Cumin Seeds
2 Tsp Coriander Seeds
1 Tsp Lime Zest (Or kaffir lime)
1 Tsp Salt
1 Tsp Anchovy Paste
1 Tsp White Peppercorns
Curry
2 Cup Shredded Duck (Or any meat), Cooked
1 Can of Full Fat Coconut Milk
2 Tbsp Lard or Coconut Oil
1/2 Cup Onion, Diced
1/2 Cup Carrots, Sliced
1 Tbsp Fish Sauce
1/4 Cup Thai Basil
1 Batch of the above Curry Paste
page 109
15m
35m
page 112
45m
Recipe Contributed by Joel Runyon & Marla Sarris
PaleoPorn.net
page 113
SEAFOOD ENTRÉES
page 114
Scallops 35m
12 Scallops
12 Bacon Strips (Note: If your scallops are small,
you can use 5 strips of bacon
and cut each strip in half )
Green onion for garnishing
ingredients
the directions
1. Beat eggs in a small bowl, set aside.
2. In small bowl add shredded coconut and mix in the chili powder, smoked paprika, cayenne, salt, and pepper.
5. You may need to press some of the coconut onto the shrimp for better coverage.
6. Place shrimp in frying pan and leave for 2-3 mins, they will turn pink and start to curl up when it is time to flip them.
Bon Appétit!
ingredients
3 White Fish Fillets,
2 Cut into bite-size pieces 7m
1/2 Head Chinese Cabbage, Shredded
1/2 Head Cauliflower,
Separated into small florets
1 Zucchini, Cut into chunks Recipe Contributed by Svenja Trierscheid
20-25 Brown and/or White Button Mushrooms, “I Love Real Food” cookbook
Cut into chunks
1 Large Bunch Spinach, or Frozen Spinach
1.5 Cup Coconut Milk
1 Thumb-sized Piece of Ginger, Chopped
1/2 Onion, Chopped
3 Cloves Garlic, Chopped
Fresh Cilantro
Garam Masala
Chili flakes
Curry
page 118
salmon with
coconut cream sauce the directions
ingredients
1 Lb Salmon Fillet (Wild caught)
3-4 1/4 Tsp Sea Salt (Optional) 25m
1/4 Tsp Freshly Ground Black Pepper
2 Tsp Coconut Oil
1 Large Shallot, Diced
Zest of One Lemon
Juice of One Lemon
1/2 Cup Coconut Milk
2 Tbs Fresh Basil, Chopped
DECADENT
DESSERTS
page 121
2H 20m Slowly temper the eggs with the hot maple cream
mixture. Add the butter and then either return back
to the stove and whisk for 5 minutes OR Vitamix
that shizz for 5 minutes. I think blending it makes it
lighter and silkier.
ingredients
Prior to churning, fry up 4 pieces of bacon until
4 Cups Full Fat Coconut Milk crisp but not burnt. If you cook the bacon in a
1 Pack Gelatin microwave then it doesn’t leave a greasy film in
1 Cup High Quality Maple Syrup your mouth. It kind of dries it out.
6 Egg Yolks
3 Tbsp Unsalted Pastured Butter Layer a baking sheet with parchment paper. Melt
Pinch Salt chocolate using a double boiler and then dip
4 Pieces of Thick Cut Bacon bacon strips in it. (I trimmed off any excess rubbery
3-4 oz Dark Chocolate (72%) fat from my jerky-like bacon before coating with
chocolate.) Lay on baking sheet.
4-6 Chill for 15 minutes and then cut into small bite-
sized pieces. Follow the directions of your ice cream
maker and churn the maple ice cream. Throw in
the chocolate bacon pieces towards the end of
churning. Pack into pints or an airtight container
the directions and freeze before serving.
ingredients
2-3 1 - 14 oz Can Coconut Milk
2 Egg Yolks 2H
1/5 Cup Honey
2 Tsp Vanilla Extract
2H
Recipe Contributed by Ben Hirshberg
PaleoIceCreamRecipes.com
page 124
ingredients
1 - 14 oz Can Coconut Milk
2-3 1/4 Cup Honey 2H
1 Shot Espresso Coffee
2 Tbsp Cacao Powder
2 Egg Yolks
1/6 Cup Dark Chocolate Bar Pieces
double chocolate
“peanut butter” ice cream
sandwiches
the directions
Place all ingredients for your ice cream in a saucepan
over medium heat and whisk until completely mixed
together. Then place in the freezer for 30 minutes to
an hour or until completely cooled.
40m Add mixture to your ice cream maker and turn on.
Once ice cream has thickened, place in a container
and in the freezer to harden up a bit more while you
make your cookies.
11-12
Recipe Contributed by Juli Bauer
PaleOMG.com
page 127
raw black
forest brownies the directions
3H 10m
Recipe Contributed by Jess Schelew
OutToLunchCreations.com
page 128
mint chocolate
fudge brownies the directions
40m
Recipe Contributed by Rachel Adams
TheFreckledFoodie.com
page 129
no-cheat chocolate
macadamia bark the directions
50m
Recipe Contributed by Pamela King
PaleoTable.com
page 130
chocolate chili
pineapple the directions
If using fresh pineapple, core the
pineapple and cut the pineapple into
rings like you would find in a can
Recipe Contributed by George Bryant Sprinkle them all with chili powder
and keep frozen until ready to serve
CivilizedCavemanCooking.com
20m
page 132
Stir in almonds.
20m
Pour chocolate into the center of parchment lined
baking sheet and spread around slightly thinly so the
chocolate isn’t too thick in any parts into a rectangle
shape about 12×10 inches in size.
3 Tbsp Avocado
1 Small Banana
1 Tbsp Cinnamon
1 Medium Banana
2 Tbsp Avocado
Stir in raspberries.
5m
Recipe Contributed by Ben Hirshberg
PaleoIceCreamRecipes.com
page 138
strawberry peach
cobbler the directions
45m
page 139
45m
page 140
45m
Recipe Contributed by Stacy & Matt
PaleoParents.com
page 144
ingredients
3-4 2 Cups Carrots
15m
Cinnamon (Amount varies
depending on taste preference)
Coconut Oil, Ghee, or Butter
25m
simple blueberry
lemon birthday cake
the directions
Preheat oven to 350 degrees.
Sift coconut flour into a bowl. Add eggs and almond milk
and either use a spoon to mix well or a hand mixer. Mix
until smooth.
20m
ingredients
Pour the mixture into the two greased pans. Place on a
Cake(s) baking sheet for even baking. Bake for 35-40 minutes or
until slightly brown on the top and cooked through in
2/3 Cup Coconut Flour, Sifted the middle. Do the toothpick test to check.
5 Eggs
1/3 Cup Almond Milk (Or coconut milk)
1/4 Cup Raw Honey Let cake cool before removing them from the stringform
2 Tsp Vanilla Extract pan.
Juice of 2 Lemons
1 TspLemon Zest
1/2 Tsp Baking Soda While cakes are cooling, mix together the melted
Pinch of Salt coconut butter, lemon juice, and honey until well mixed.
1/2 Cup Fresh Blueberries
1-2 Tbsp Coconut Oil (For greasing pans)
Pour frosting on top of cakes. Then eat. Because that’s
Frosting what you do with cakes.
11-12
ingredients
Recipe Contributed by
Sam Gaucher 6 15m
CanadaGirlEatsPaleo.com
the directions
1. In a small food processor, chop coconut milk, oil, and dates until a thick paste is formed. Some small date chunks is still fine.
2. Add the coconut flakes and blend again. Add the cashews and vanilla and blend until everything is incorporated together and
there are no longer large chunks of anything.
3. Remove blade and scoop out the dough. Roll into 6-7 1“ balls, and then roll in coconut flakes. Chill in refrigerator or eat
immediately!
page 152
20m
Recipe Contributed by Alyson Bridge
GlutenFreeEats.com
page 153
2H 10m
Recipe Contributed by Alyson Bridge
GlutenFreeEats.com
page 154
35m
Recipe Contributed by Stacy & Matt
PaleoParents.com
page 155
Introducing the
Authors
page 156
Intro to Paleo: The Natural Diet to Burn Fat, Lose Weight and
Build Muscle
Karen Sorenson: Awaken: 30+ Egg Free and Grain Free Breakfasts
Marla Sarris: Los Paleo: Mexican Paleo Recipes (with Joel Runyon)
Pigskin Paleo: Paleo Recipes for Gameday
Melissa Joulwan: Well Fed: Paleo Recipes for People Who Love to Eat
The Paleo Parents: Eat Like a Dinosaur: Recipe & Guidebook for Gluten-free Kids
www.paleo-dietitian.com
www.GlutenFreeEats.com
page 158
www.PaleoIceCreamRecipes.com
www.PaleoChocolateRecipes.com
www.CivilizedCavemanCooking.com
page 159
www.OutToLunchCreations.com
www.UltimatePaleoGuide.com
www.ImpossibleHQ.com
page 160
www.SlimPalate.com
www.PaleOMG.com
page 161
www.LowCarbOneDay.com
www.PrimallyInspired.com
page 162
www.CookEatPaleo.com
www.CaveGirlEats.com
page 163
www.UrbanPaleoChef.com
www.PaleoPorn.net
page 164
www.TheClothesMakeTheGirl.com
www.PaleoPlan.com
page 165
www.PaleoParents.com
www.TheFreckledFoodie.com
www.SouthBeachPrimal.com
page 167
www.CanadaGirlEatsPaleo.com
www.Paleolland.com
page 168
www.svenja-trierscheid.com
www.PrimalToad.com
page 169