Paleo avocado vegetable dip

19 Mar

Got raw veggies?  Looking for a way to jazz up your block of carbs (raw vegetables) with a healthy block of fat?  Try this delicious, easy to make, avocado vegetable dip with a hint of a kick.

Ingredients

1 avocado, pitted and removed from skin

2 tbl. paleo mayonnaise (recipe available in Paleo Made Easy)

Juice of one lime

2 tbl. chives, minced

5 scallions, white and light green part only, thinly sliced

1 jalapeño, seeded and minced

1 clove garlic, minced (I use a garlic press)

1/2 tsp. kosher or sea salt

1/4 tsp. cayenne pepper (use more or less depending on how much of a kick you want the dip to have)

Method

Combine all ingredients in a food processor and pulse until smooth.

Helpful tip:  Once avocados are exposed to air they oxidize (become brown) and while there is nothing wrong with the avocado it doesn’t appear very appetizing.  Acid, such as lime juice slows down, but does not inhibit this process.  Someone special recently stumbled upon the secret to keeping your avocado green…save the pit and toss it into the container with your avocado.  I have no idea why or how, but it WORKS!  Take a look.  This is my avocado dip a day after I made it, it is still exactly the same color!  The photos were taken under different lighting and with two different cameras (differing by about 4MP) but trust me, it is the same color.  No matter what you’ll agree it isn’t brown!

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Paleo chocolate hazelnut spread

29 Feb

There are certain flavor combinations that just seem destined for each other.  If you have ever enjoyed Nutella you probably agree that chocolate and hazelnuts are one such combination!  This delicious chocolate hazelnut spread is something that can easily be made from scratch, but I set out to make a paleo version, and my creation is one of the recipes I am most proud of!  This paleo chocolate hazelnut spread is amazing with bananas, strawberries, or just a spoon 🙂  It should take you 45 minutes or less to make, but this from scratch plaeo version is absolutely worth your time! Enjoy!

Ingredients

1 can (13.66oz) full fat Thai Kitchen coconut milk

1/2 cup coconut crystals

2 tbl. Earth Balance soy free buttery spread

1/2 tsp. vanilla extract

1 cup hazelnuts, toasted, skins removed

4 oz (by weight) Enjoy Life dairy- soy- nut- gluten-free semi sweet chocolate chips

1 tbl. organic blue agave

1/8 tsp. kosher salt

Method

Preheat oven to 350°F.  In a heavy saucepan heat coconut milk and coconut crystals over medium heat, stirring often, until mixture reaches a boil.  Lower heat to a simmer and continue cooking, stirring often, until mixture has reduced by half, approximately 30 minutes.  Stir in “butter” and vanilla, remove from heat and cool.  Arrange hazelnuts in a single layer on a baking sheet and bake at 350°F for 15-18 minutes.  Remove from oven.  When nuts are cool to the touch rub them between your fingers or a tea towel to remove the skins (if you can find blanched hazelnuts, which are hazelnuts that already have their skins removed, you can save yourself some time here).  Place the chocolate chips in a double boiler (in a small bowl over a saucepan of simmering water) and stir until the chocolate is melted and smooth.  In a food processor process the cooled nuts until pasty, approximately 1 minute.  Add the cooled sweetened condensed coconut milk mixture, agave, and salt.  Blend the mixture well, scraping down sides of food processor bowl as needed.  Add the melted chocolate and pulse until combined.  Transfer spread to an air tight container and store in the refrigerator.

In my cookbook, Paleo Made Easy (available here), I have several paleo icings for my baked goods, but this chocolate hazelnut spread will also make an EXCELLENT frosting for any of your paleo baked goodies!  If you are loving these recipes I’ve created definitely check out Paleo Made Easy!

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Paleo breakfast hash

27 Feb

Homemade corned beef hash is something two diners in my area are famous for, but paleo it is not.  Here is a recipe for a delicious hash that abides by paleo guidelines for whenever you are in the mood to make a comforting breakfast (or breakfast for dinner).

Ingredients

1/2 lb. uncured nitrate free beef bacon (or substitute uncured nitrate free pork or turkey bacon)

1 1/4 lb. butternut squash, peeled and diced (if eating this as a post workout meal you can substitute sweet potato for all or some of the squash)

1 onion, diced

1 yellow bell pepper, seeded and diced

4 cloves of garlic, minced

1 tbl. Earth Balance soy free buttery spread (can substitute avocado oil, olive oil, or canola oil)

1 tsp. kosher salt

1 tsp. pepper

Method

Heat “butter” in a skillet over medium heat.  Add the onion and 1/2 tsp. salt and cook for 5 minutes. Add bacon and squash and turn the heat to medium high.  Continue to cook, stirring occasionally, for 10 minutes. Add the bell pepper, garlic, salt, and pepper and cook until has is browned, approximately 5 minutes.

I served mine up with a bell pepper, jalapeño, garlic and chive omelet in a bag (recipe from my cookbook Paleo Made Easy).

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Paleo chocolate pudding

20 Feb

I can’t take credit for the inception of this recipe, but I also can’t seem to figure out who the credit belongs to!  Suffice it to say the idea isn’t mine, but I have modified the ingredients a bit.  So if you are looking to get a chocolate fix and a good dose of healthy fat all in one this is the recipe for you!!

Ingredients

4 ripe avocados

4 tbl. Earth Balance soy free buttery spread

2 tsp. vanilla extract

1 cup organic blue agave

1 cup cocoa powder

Method

Slice ripe avocados in half, carefully remove and discard pit, and scoop avocado from skin.  Combine all ingredients in a food processor and blend until smooth, scraping down sides as needed.  Chill and eat!

Avocados are a great source of healthy monounsaturated fat and potassium!

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Paleo pecan pie

14 Feb

Pecan pie is oh so delicious, but oh not good for you at all: flour, butter, brown sugar, corn syrup….these are the typical ingredients that, along with pecans, comprise this gooey, crunchy treat.  So, can you make this sugary, rich, calorically dense pie paleo?  I sure can!  Now so can you…

Ingredients

Crust

Coconut oil spray (for greasing pie dish)

3/4 cup coconut flour

1/4 tsp. kosher salt

2 tbl. agave

2 eggs

1/4 cup coconut oil

1/4 cup Earth Balance soy free buttery spread

2 tsp. vanilla

Filling

1 egg

1 egg white

1/2 tbl. vanilla

3/4 cup agave

4 oz. unsweetened applesauce

1/4 cup coconut crystals

2 tbl. tapioca flour (*Robb Wolf permits cassava root in paleo, and tapioca is dried cassava, therefore a bit of tapioca flour/starch is permitted in paleo cooking*)

1/4 tsp. kosher salt

1 cup pecans, toasted

Method

Spread pecans in a single layer on a baking sheet and bake at 350°F for 10-12 minutes.  Cool nuts.  Combine all of the crust ingredients in a food processor (I use the plastic “blade”).  Once combined press crust into the bottom and up the sides of a pie dish greased with coconut oil spray.  Dock the crust with a fork and bake for 8-10 minutes at 400°F.  Whisk together the pie filling ingredients, except for the pecans.  Add cooled, toasted pecans to pie crust.  Pour wet filling over pecans in crust and bake at 350°F for 35-40 minutes.

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Paleo chicken piccata

11 Feb

Everyone has their favorite dish at a restaurant, but one restaurant takes it a step further.  There is one Italian restaurant that makes, in my opinion, the best chicken piccata anywhere.  So good, I refuse to order chicken piccata at any other restaurant.  What’s so special?  This restaurant specializes in a garlic butter piccata sauce.  All other restaurants stick to a strict lemon butter sauce with capers, heavy on the lemon.  I’ve managed to replicate this garlic butter piccata sauce at home and decided to convert my recipe to paleo!  Here is your guide to being able to enjoy this delicious, paleo chicken piccata at home.

Paleo Chicken Piccata

Ingredients

1 3/4  pounds boneless, skinless chicken cutlets

2 eggs

1-2 tbl. So Delicious unsweetened coconut milk beverage (used So Delicious culinary coconut milk for Whole30)

Kosher salt

Pepper

3 tbl. extra virgin olive oil

8 1/2 tbl. Earth Balance soy free buttery spread or ghee for Whole30

1/4 tsp. xanthan gum

4 cloves garlic, minced

1 1/2 cups organic low sodium  chicken broth

1 tbl. fresh flat leaf parsley, finely chopped

1 tbl. fresh lemon juice

Paleo Italian nutcrumbs

1 cup almond meal

2 tsp. dried parsley

1 tsp. dried oregano

1 tsp. dried basil

2 tsp. garlic powder

1 tsp. onion powder

1 tsp. kosher salt

2 tsp. pepper

Method

Whisk together Italian nut crumb ingredients.  Prepare egg wash by whisking together eggs, coconut milk beverage, a pinch of kosher salt, and a pinch of freshly ground black pepper.  Preheat oven to 325°F.  Dip both sides of chicken cutlets in egg wash and then coat with nut crumb mixture.  Shake off any extra nut crumbs and set cutlet aside.  Do the same for all cutlets.  Heat 3 tbl. extra virgin olive oil and 2 tbl. “butter” in a large skillet over medium high heat.  When sizzling add the chicken, 3-4 cutlets at a time depending on size of cutlets and pan, and cook on the first side for up to three minutes.  Using tongs flip the cutlets and cook for an additional 1 minute on the second side.  Transfer cutlets to a baking sheet.  Once all cutlets have been pan cooked, bake at 325°F for 10 minutes.  In a new skillet prepare the piccata sauce.  Over medium heat melt 1 1/2 tbl. “butter” and whisk in 1/2 tsp. xanthan gum.  Add the garlic and saute for 1 minute.  Add chicken broth, parsley, and melt in remaining 5 tbl. “butter”.  Finish sauce by whisking in 1 tbl. lemon juice and season with kosher salt and pepper to taste.  When chicken is finished baking, remove from oven, spoon sauce over chicken and serve.

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Paleo for athletes: Sweet potato vidalia onion tart

13 Jan

Ingredients:

Tart crust

3 cups almond meal

1 tsp. kosher salt

½ tsp. baking soda

½ tbl. agave

2 tbl. canola oil

2 eggs

Filling

1 ½ pounds sweet potatoes

2 ½ pounds sweet onions, thinly sliced

4 tbl. Earth Balance soy free buttery spread

6 sprigs fresh thyme

1 tsp. kosher salt

½ tsp. pepper

Method:

Tart crust

Mix ingredients together and roll into an 1/8 inch thick circle between two pieces of parchment paper on a pizza stone or baking sheet.

Filling

Bake sweet potatoes at 400°F for 1 hour.  Remove from skin and mash with ½ tsp. salt and ¼ tsp. pepper.

In a skillet melt the “butter” over medium high heat.  Add the onions, ½ tsp. salt, and thyme springs and cook over medium high heat until softened, approximately 10 minutes.  Reduce heat to medium low and cook until caramelized to desired level.  Remove thyme and season with ¼ tsp. pepper.

Spread tart crust with mashed sweet potato, top with onions.  Use parchment paper to help you fold up the edges of the tart and bake at 375°F until dough is browned, about 20 minutes.

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Paleo for athletes: Creamy broccoli soup

12 Jan

Ingredients:

2 tbl. Earth Balance soy free buttery spread

1 tbl. extra virgin olive oil

1 large shallot, peeled and chopped

1 ½ lb. sweet potatoes, peeled and diced

1 ½ lb. broccoli, cut into florets stalks sliced

1 ½ cups organic low sodium chicken broth or vegetable broth

1 cup water

1 tsp. kosher salt

½ tsp. pepper

2 cups So Delicious unsweetened coconut milk beverage

Method:

Heat “butter” and olive oil in a pot over medium heat.  Add shallot and sauté until soft, 5 minutes.  Add sweet potato, broth, and water.  Bring to a boil and cook 10 minutes.  Add broccoli, salt, and pepper and cook, covered, another 10 minutes.  In batches transfer soup to a blender and blend until smooth.  Pour soup back into pot and mix in coconut milk beverage.  If desired season with additional salt and pepper to taste.

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Paleo Made Easy Cookbook Highlighted Recipes

22 Nov

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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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