Cracking the Paleo Diet Code: Lose Weight Fast With Primal Eating & Intermittent Fasting (How to Lose Weight Your Way) (8 page)

There are thousands of Paleo friendly recipes available which takes away the excuse of not having anything to eat on Paleo. I have compiled some basic recipes to get you started
, but I still strongly suggest you buy yourself a high quality comprehensive Paleo cookbook and then learn how to cook if you don’t know how.

Serves: 1

Ingredients:

½ pound lean ground beef

½ pound
lean ground pork

2 stalks
chives, roots and yellow leaves removed, minced

½ tsp.
garlic powder

½ tsp.
onion powder

1½
tsp. Spanish paprika powder

1 Tbsp.
olive oil or any Paleo-diet safe cooking oil

Directions:

1. Except for the olive oil, place all the ingredients in a mixing bowl. Mix until just combined. Do not overwork the meat or it will taste dry after being cooked. Divide into 3 patties.

2.
Heat the olive oil in a non-stick frying pan.

3.
Fry the sausage patties for 3 to 5 minutes on each side, covered. This will allow the steam to cook the insides of the meat quickly.

4.
Transfer the cooked pieces on a plate lined with paper towels.

5.
Serve patties on a bed of fresh green salad. Serve while warm.

Serves: 1

Ingredients:

2 Tbsp. heaping organic frozen spinach, chopped, thawed, drained well

2
eggs, large

½ tsp.
garlic salt

Dash of
black pepper

2
Tbsp. heaping finely chopped cooked ham

1
tsp. extra virgin olive oil

Directions:

1. Place the eggs, spinach, garlic salt, and black pepper in a blender. Process until the spinach is liquefied.

2.
Heat the extra virgin olive oil in a non-stick frying pan over medium flame. Swivel the pan around so that the oil coats the cooking surface.

3.
Pour in the egg-spinach mix into the hot pan. Turn down the heat.

4.
Sprinkle the chopped cooked ham all over the omelet. Place a lid on the pan, and let the omelet cook undisturbed for the next 5 to 7 minutes, or until the center of the omelet is firm and well cooked.

5.
Remove the omelet immediately from the frying pan, and unto a wooden chopping board.

6. D
ivide the omelet into 6 to 8 pieces, like a pie. Serve warm. You can also store leftovers in the fridge and serve cold the next day.

Serves: 1

Ingredients:

3
fresh crimini or portabello mushrooms, scraped clean with a paper towel (do not wash or they will absorb a lot of water) thickly sliced

3
large eggs, whisked well

Assorted vegetables, finely chopped

1 Tbsp. heaping, garlic roasted cashew nuts

1 Tbsp.
extra virgin olive oil

S
alt, to taste

Directions:

1.
In a non-stick frying pan, heat the olive oil at medium high heat. Place a handful of sliced mushrooms, and fry these until they turn brown on both sides. This should take no more than 4 minutes per side in the hot pan. Set aside on a plate. Cook the rest of the mushrooms in batches. To ensure even cooking, do not crowd the mushrooms in the pan. Leave enough space in between pieces to let moisture evaporate.

2.
Once the mushrooms are all cooked, return them to the pan. Spread these around so that the pieces cover most of the cooking surface. Lower the stove heat to the lowest setting.

3.
In a small bowl, whisk the eggs well until they turn frothy. Pour into the frying pan. Swirl the eggs around until they cover the bottom of the pan and the mushrooms.

4.
Very quickly, sprinkle in the remaining ingredients, except for the salt. Place a lid on top of the pan, and wait for 2 to 4 minutes, or until the center of the omelet is set.

5.
Transfer the omelet on to a plate immediately. Season with salt (if needed) just before serving.

Note: if you have leftover roasted chicken, fried pork cutlets, or roast beef, dice about 2 Tbsp. and add into the ome
let with the cashews and mixed vegetables.

Yields:
1 hearty serving or 2 smaller servings

Ingredients:

¼
cup desiccated shredded coconut

¼ cup
raw almonds, crushed

¼ cup
raw walnuts, crushed

2 Tbsp.
raw, shelled pumpkin seeds

1 Tbsp.
flaxseed meal

½ cup
freshly boiled water

2
ripe or over ripe bananas, peeled, mashed, do this only when you are about to put them into the porridge.

Directions:

1.
Place all the ingredients in a blender and process until you have a coarse meal. Transfer the contents into a microwave safe bowl.

2.
Pour in the freshly boiled water into the bowl and mix well.

3.
Microwave this on high for 30 seconds, uncovered.

4.
Carefully take the bowl from the microwave and let the porridge cool down for about 2 minutes.

5.
Stir in the mashed bananas, and serve.

As
a variation, you could also add:

●
1 heaping tablespoon of honey roasted nuts of your choice

●
2 tablespoons apple sauce with ¼ teaspoon ground cinnamon

●
¼ cup of fresh berries of your choice

●
1 tablespoon of dark chocolate nibs

Yields: 2 large pancakes, or 4 small ones

Ingredients:

For the pancakes
:

2
very ripe plantains, large, boiled in their skins for 20 to 25 minutes, cooled to room temperature, peeled, mashed

¼ tsp.
baking soda

1 tsp.
extra virgin olive oil

1 egg, large
, whisked well

¼
vanilla pod, sliced lengthwise, insides scraped, whisk the scrapings in with the egg

1
tsp. olive oil, for frying

1
fresh ripe banana, large, peeled, thickly sliced (Peel and slice this only after you have cooked the pancakes.)

1 Tbsp., heaping
fresh blueberries, stems removed, washed, drained well

Directions:

1.
To make the pancake: combine all the ingredients in a large bowl. This should yield a very thick batter.

2.
Heat the oil in a non-stick frying pan set over medium heat. Brush the teaspoon of oil on the cooking surface.

3.
Pour ½ of the batter into heated pan. Let the pancake cook until the edges are set, or about 2 to 3 minutes. Flip the pancake over and cook the other side for another 2 to 3 minutes. Transfer the cooked pieces onto a plate.

4.
Repeat step #3. You can cook smaller pancakes, if desired.

5.
To serve: top off the pancakes with the sliced bananas and the blueberries. Serve immediately.

Serves: 1

Ingredients:

6
quail eggs, hard boiled for 20 to 25 minutes, let these cool in an ice bath for 5 minutes, peeled, drained well, chilled (you can substitute 1 hardboiled chicken egg, large, peeled and cubed).

2
tomatoes, large, washed, pat-dried, cubed, or sliced roughly the size of the quail eggs, chilled

1
cucumber, large, washed, pat-dried, halved, seeds removed, do not peel, cubed, or sliced roughly the size of the quail eggs, chilled

S
alt & Pepper, to taste

1 tsp.
apple cider vinegar, for drizzling

Directions:

1. Place everything in a large bowl, and toss well to combine. Season with salt and pepper.

2.
Drizzle with apple cider vinegar just before serving.

Serves: 1

Dry Ingredients
:

1
cup honey roasted walnuts, roughly crushed

1½
cups blanched almond flour

½
cup coconut flour

1
¼ tsp. baking soda

½
tsp. level sea or kosher salt

Wet Ingredients
:

2
zucchinis, large, washed, pat-dried, grated

4
eggs, large, whisked well

¼ cup
olive oil

¼ cup
raw honey

1
vanilla pod, sliced lengthwise, insides scraped

1
tsp. ground allspice powder

1
tsp. ground nutmeg powder

Directions:

1. Preheat oven to 350°F or 175°C. Line 2 cupcake tins with paper liners.

2. Combine the crushed walnuts, the 2 kinds of flours, salt and baking soda in a large mixing bowl. Mix well. Make a well in the middle.

3. In another bowl, co
mbine the eggs, zucchini, honey and olive oil. Pour this in the center of the dry ingredients.

4. Fold the mixture until just combined. Spoon some of the
batter into the cupcake liners filling halfway.

5. Bake the cupcakes for 20 to 25 minutes in the hot oven, or until a toothpick comes out clean. Remove cupcakes from the oven, and transfer unto a wire rack to cool completely at room temperature before serving.

Serves: 2

Ingredients:

½ cup
fresh or frozen blueberries, hulled, washed and drained well

½
cup fresh or frozen raspberries, hulled, washed and drained well

¼
lemon wedge

½
cup honey roasted almonds, divided

Directions:

1. In a small bowl, combine the blueberries and raspberries. Squeeze the lemon wedge on top, taking care to remove the seeds, if any.

2. Divide the portions equally and spoon into 2 separate containers. Top each off with equal portions of honey roasted almonds. Serve immediately.

Serves: 2

Ingredients:

1
cucumber, medium-sized, ends trimmed, halved lengthwise, seeds scooped out, rounded side of the cucumber halves sliced off (this will become the base of the cucumber boats), washed, pat-dried

2 pieces
thick-cut bacon, fried until crispy, pat dry with paper towels to remove the excess grease, set aside

For the guacamole
:

1
avocado, small-sized, halved, pitted, flesh scooped out and mashed

Salt & pepper to taste

1 tomato, small-sized, washed, minced

1
leek, large, roots and yellow leaves removed, minced

1
lime, small-sized, halved, juices squeezed, seeds removed

Directions:

1. To make the guacamole: mix the lime juice with the salt and pepper. Mix well until most of the salt crystals have dissolved.

2. Pour in the mashed avocado flesh, leeks, and tomatoes. Mix well until all the ingredients are well mixed. Set aside.

3. Take the 2 cucumber halves, scooped side up, and place these on a level plate or tray.

4. Spread 1 heaping tablespoon of the guacamole on the bottom of each cucumber boat. Place one piece of crispy bacon on top of each open-faced sandwich. Serve the remaining guacamole on the side. Serve immediately.

Serves: 1

Ingredients:

2
overripe plantains, large, stems trimmed but not completely sliced off, skins scrubbed well

W
ater, enough to cover the plantains

Directions:

1. Place the plantains in a small saucepan. Pour just enough water to completely submerge the fruits.

2. Set the saucepan over medium flame, and let this cook, partially covered for the next 20 minutes. Add more water if the pan seems to be drying out too quickly.

3. After 20 minutes, carefully fish out the plantains and place on a plate. Let these cool down completely at room temperature before eating.

Tip:
you can boil large batches of plantains for later use. These make excellent handouts at picnics and tailgate parties. You can also store some in the fridge for about 2 weeks, and use for other dishes.