Paleo Made Easy Table of Contents

22 Nov

Paleo Made Easy: No dairy, soy, oats, wheat, potatoes, beans, processed sugar, or preservatives?  NO PROBLEM!

 Eating like a caveman never tasted so good

© Deanna M. Navaroli 2011

CONTENTS

Page

Notes from Deanna

Paleo and the glycemic index……………………………………………………………7-8

Diet is a four letter word…………………………………………………………………….8

What to eat and drink…………………………………………………………..…….….…..8-9

Fat………………………………………………………………………………………………..….…10

Supplements……………………………………………..……………………………….…..……10

Sleep……………………………………………………………………..…………………………….11

My recipes…………………………………..…………………………………………..……………11

Substitutions……………………………………………………………………………….…………12

Cooking Temperatures……………………………………………………………………..……….12

Recommended Kitchen Gadgets…………………………………………………….…………12

Paleo approved food list…………………………………………………………………….13

Paleo not permitted food list……………………………………………..………………14

I.         BREAKFAST

Apple Cinnamon Muffins………………………………………………………….……….……15

Baked French Toast………………………………………………………….…………………….16

Banana Blueberry Muffins………………………………………………….…………………..17

Banana Blueberry Muffins (vegan) ……………………………………………….………..17

Banana Chocolate Chip Muffins………………………………………………………….…18

Blueberry Banana Pancakes…………………………………………………………………..19

Blueberry Muffins………………………………………………………………………………….20

Chocolate Chocolate Chip Muffins…………………………………………………………21

Crepes with Fruit Topping…………………………………………………..…………………22

Eggs Benedict over Asparagus………………………………………………….…………..23

French Toast with Paleo Syrup…………………………………………….……………….24

Granola…………………………………………………………………………………….…………25

Ice Cream Fruit Smoothie………………………….…………………………………………25

Omelet in a bag…………………………………………………………………………………..26

Pineapple Blueberry Breakfast Bars………………………….………………….………26

Pumpkin Pancakes with Sweet Pecan Syrup………………………………..………27

Pumpkin Spice Muffins……………………………………………………………………….28

Scrambled Huevos Rancheros……………………………………………………….……29

Spinach and Garlic Frittata…………………………………………..…………………..29

Strawberry Coconut Breakfast Bars…………………………………………….………30

Vegetable Frittata……………………………………………………………..……….……..31

Waffles with Fruit Topping……………………………………………………………..…32

Yogurt Fruit Smoothie…………………………………………………………………………33

Yogurt Parfait………………………………………………………..……………………………33

Zone Smoothie………………………………………………….…………….………………34

II.        Beef, Bison, and Pork

Asian Pork Tenderloin…………………………………………….………………………..35

Balsamic Beef Filets………………………………………………………………………..….36

Beef Noodle Bowl………………………………………………….…………………………..36

Beef Stew………………………………………………………………………………………….37

Chili……………………………………………………………………………………………..…38

Eggplant Casserole……………………………………………..……………………….….39

Espresso Ribeye……………………………………………………………………………….40

Filet au Poivre………………………………………………………………………………….41

French Onion Pork Chops………………………….……………………………………42

Pork Chops with Vegetables……………………..…………..……………………..…43

Pork Tenderloin…………………………………………………..……..……………….…44

Roasted Pork Loin with Roasted Red Pepper Sauce………………………….45

Shepard’s Pie………………………………………………………………….………………46

Sirloin Roast…………………………………………………………….…..……………….47

Sliders……………………………………………………………….………..………………..48

Spaghetti Bolognese…………………………………………………….………………..49

Spicy Sausage Pizza……………………………………………………………………….50

Steak with Sautéed Veggies………………………….……………..…………………51

Stuffed Peppers………………………………………………………………………………52

Tacos…………………………………………………………..……………………………..53

III.       CHICKEN

Chicken and 40 Cloves…………………………………………………………………54

Chicken Cacciatore………………….……..……………………………………………54

Chicken Lettuce Wraps…………………………………..………………………..…55

Chicken, Peppers, and Onions over Zucchini Pasta……………………..56

Chicken Pot Pie…………………………………………………………………………..57

Chicken with Mango Salsa……………………………….………………………..58

Chicken with Paleo Cream Sauce………………………..………………………59

Chicken Stir Fry………………………………………………………………………..60

Green Chile Chicken Stuffed Peppers……………………………………..…61

Grilled Chicken with Butternut Squash, Caramelized Leeks & Balsamic Pomegranate Reduction…………………………………………………………….…..…62

Herb baked chicken………………………………………………………………..63

Italian Chicken and Pasta……………………………………………..………63

Italian Grilled chicken……………………….…………..…….….……………64

Nut Crusted Chicken with Orange Ginger Sauce……..….……..……65

Pesto Chicken Pizza……………………………………………………………….66

Pumpkin Chicken Alfredo over Spaghetti Squash……..…………..…67

Southwestern Chicken Kabobs…………………………………..……………68

Yogurt Curry Chicken……………………………………………………………….69

IV.       FISH AND SEAFOOD

Asian Glazed Sea Bass………………………..…….……………………………70

Baked Haddock with Citrus Sauce…………………………………………….71

Baked Stuffed Haddock version 2.0………………….…………………….72

Grilled Swordfish……………………………………………………………………73

Italian Shrimp Pasta…………………………………………………….………….73

Lobster and Shrimp Spaghetti………………………………………………..…74

Mediterranean Sea Bass………………..…………………………………………75

Mussels with Garlic Butter……………………………………………………….75

Pan Seared Tilapia……………………………………………………………………76

Pistachio Crusted Tilapia………………………………………………………….76

Raspberry Marinated Salmon…………………..………………………………77

Roasted Salmon with Dill Cauliflower Puree…………………………….77

Roasted Salmon with Garlic Chive Cucumber Yogurt….…………….78

Salmon with Fresh Veggies…………………………………………………….78

Scallop Avocado Pesto Pasta……………………………………………………79

Seafood Paella…………………………………………………………………………80

Shrimp Scampi………………………………………………………………………….81

V.        VEGAN/VEGETARIAN ENTREES

Avocado Pesto Pasta………………………………………………………………..82

Italian Pasta……………………………………….…………………………………..83

Pumpkin Alfredo over Spaghetti Squash…………………………………….83

Ratatouille………………………………………………………….…………………..84

Spaghetti Squash with Cream Sauce………………………………………….84

Spaghetti Squash with Sautéed Peppers……………….…..……….………85

Stuffed Mushrooms………………………….……………..……………………….86

Vegetarian Caramelized Onion and Eggplant Pizza……………………87

Vegetarian Eggplant Casserole……………………………………………….…88

VI.       APPETIZERS, SOUPS, SALADS, DRESSINGS and SNACKS

Asian Chicken Salad……………………………………………….……………….89

Asian Chicken Soup…………………..……………………………………….……90

Asparagus Salad with Walnuts………………………………………………….90

Avocado Grapefruit Salad……………………………………….…………………91

Balsamic Artichoke and Fennel Salad……………..………………………….91

Balsamic Vinaigrette…………………………………………………….…………..91

Beef Jerky…………………………….………………………..………………………….92

Chips, Salsa, and Guacamole…………………………………………………….93

Cold Strawberry Kiwi Soup……………………………………….……………….94

Creamy Italian Dressing………………………………………………………..…95

Creamy Raspberry Vinaigrette……………………………………………………95

Creamy Tomato Basil Soup………………………………….…………………….96

Garlic Vinaigrette………………………………………………….……………….…96

Grilled Balsamic Steak and Vegetable Salad……………….….………..…97

Grilled Italian Steak Salad…………………………….……………………………97

Italian Dressing…………………………………………………………………….….97

Jalapeno Vinaigrette…………………………………………………………………98

Kale Chips version 2.0……………………………………..……………………..98

Onion Soup……………………………………………..………….…………………99

Raspberry Vinaigrette……………………………………………………………100

Roasted Butternut Squash Soup/Bisque…………..………………….…100

Roasted Vegetable Soup………………………………….……………….……101

Salad on a Board………………………………………….………….………….102

Scallion Vinaigrette…………………………………….………………………103

Shallot Vinaigrette………………………………………….……………………103

Shrimp Cocktail………………………………………..…………………………104

Taco Chicken Salad………………………………………………………………104

Tomato Soup…………………………….………………………………….………105

VII.     SIDES AND SAUCES

Almond Sandwich Bread………………….…………………………….…….106

Apple Pear Celery Root Puree………………………..………………………107

Biscuits……………………………………………..…………………………………107

Balsamic Pomegranate Reduction…………………………………….……62

Broccoli with Garlic……………………………………..……………………..107

Butternut Squash with Caramelized Leeks……………………………..62

Cauliflower Puree with Thyme and Parsley……………….………….108

Cinnamon Bread……………………………………………………………..16&24

Coleslaw……………………………………………………………………………109

Cranberry Sauce…………………………………………………………………110

Cucumber Slaw……………………………………………………………..….110

Dill Cauliflower Puree…………………………………………………….……77

Garlic Chive Cucumber Yogurt………………………………………….…78

Grilled Artichokes……………….……………………………………………..111

Grilled Pineapple………………………………………..………………………112

Herb Butter…………………………………………………………………………72

Hollandaise Sauce………………………………………………………….……23

Ketchup……………………………………………………..………………………48

Mango Salsa…………………………………………………………………..…58

Mayonnaise……………………………………………………………..………55

Mexican Lime Rice…………………………………………………………….112

Mirepoix Celery Root Puree……………………….…………….…………113

Orange Ginger Sauce……………………………………..…………………..65

Paleo Cocktail Sauce………………………………………………….………104

Paleo Cream Sauce……………………………………………………………..59

Paleo Syrup…………………………………………………………………………24

Pineapple Kiwi Salsa…………………………………………….……………113

Roasted Garlic Cauliflower Puree………………..………………………114

Roasted Vegetables………………………………….…………………………115

Roasted Vegetable Medley…………………………………………….……116

Salsa Verde…………………………………..….…………………………….…116

Sautéed Asparagus and Shallots…………………..………………….…117

Sautéed Spinach and Garlic………………………….………………….…117

Spaghetti Sauce……………………………………………..…………………..117

Spaghetti Squash Two Ways………..……….…………………..………118

Spinach with Broccoli and Red Pepper……….……………….…….118

Teriyaki Sauce………………………………………..………………..……..119

Worcestershire Sauce………………………..……………………….……119

VIII.    DESSERTS

Apple Crisp……………………….……………………………………………..120

Berry Frozen Yogurt………………..……………………………………..…121

Brownies……………………….…………………………………….………….121

Butterscotch Sauce………..……………….…………………………………132

Candied Pecans and Walnuts……………………………………………122

Cave Girl Scout Cookies…………………………………………………….123

Caveman Icing………………………………….……….…………………….134

Chocolate Chip Cookies………………….………….………………….…124

Chocolate Ice Cream…………………………………..………………….…125

Chocolate Cupcakes…………………………………………….………125-126

Chocolate Almond Butter Cupcakes……………………………………127

Citrus Sorbet………………………………………………………….………….128

Coconut Key Lime Cupcakes……………….………………………..……128

Frozen Lemonade or Key Lime Squares…….……………….…….…129

Fruit and Cream Cupcakes…………………………………………………129

Mint Chocolate Chip Ice Cream……………………………….………130

Mixed Berry Cobbler…………………………….……………………….…131

Paleo Magic Cookie Bars…………………………………..…………….132

Peppermint Whipped Frosting…………..…..…………………..……125

Pomegranate Whipped Frosting……….………………………………125

Pumpkin Ice Cream…………………………………….……………………133

Pumpkin Soufflé………………..…………………….……………………..133

Raspberry Devils Food Cupcakes…………..……………………134-135

Raspberry Sorbet…………………………..………………………………….136

Snickerdoodle Cookies………………………………………………..…….136

Strawberry Cream Scones…………………………….……………………137

Strawberry Ice Cream……………………………………………………..…137

Vanilla Bean Ice Cream……………………….………………………..…138

Vanilla Bean Whipped Frosting…………..……….…………….……125

Vanilla Cupcakes with Chocolate Ganache…………………….…138

IX.       PALEO FOR ATHLETES

Bakes Sweet Potatoes…………………………………….…………..….139

Mashed Sweet Potatoes………………………..…………………….….139

Sweet Potato and Leek Soup………………………………………….…140

Sweet Potato Fries…………………………..………………………………141

Sweet Potato Muffins with Maple Icing……..…………….………142

Sweet Potato Pecan Biscuits………………………………………..……143

Sweet Potato Pie………………………………….………………………….144
Sweet Potato Salad…………………….…………………………………..145

Sweet Potato Waffles……………………………………………………….145

Sweet and Spicy Shepard’s Pie…………………………………….……146

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