Paleo Cookbook For Dummies (66 page)

3
If you're using frozen broccoli, place the broccoli in a microwave-safe bowl, cover it with a wet paper towel, and cook it according to the package instructions.

4
Use a pair of kitchen shears or a knife to cut the broccoli or leftover vegetables into bite-sized pieces. Add the vegetables to the meat in the pan and mix thoroughly.

5
Crack the eggs in a medium bowl and add the coconut milk, salt, and a few grinds of pepper. Whisk well.

6
Pour the egg mixture into the skillet and cook for 3 to 5 minutes or until the bottom of the frittata is set.

7
Place the skillet in the oven and cook for 10 to 15 minutes or until the middle is cooked through. Set the oven temperature to broil to brown the top for a couple of minutes or until the frittata puffs up.

8
Carefully transfer the frittata to a plate, slice, and serve.

Per serving:
Calories 379 (From Fat 203); Fat 23g (Saturated 9g); Cholesterol 432mg; Sodium 263mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 36g.

Tip:
Throw together this easy dish with whatever leftover meat (such as sausage, seasoned ground beef, or roast chicken) and veggies you happen to have lying around. It just takes minutes to whip up a fluffy, hearty, protein-packed meal.

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.

Eggs in Spicy Tomato Sauce

Prep time:
10 min •
Cook time:
20–25 min •
Yield:
3 servings

Ingredients

¹
⁄
₄
cup olive oil

3 jalapeño peppers, seeded and minced

1 green bell pepper, diced

1 white or yellow onion, diced

4 cloves garlic, minced

¹
⁄
₂
teaspoon ground cumin

2 teaspoons paprika

28 ounces diced tomatoes in their juice, or 2 pounds fresh tomatoes, chopped

Salt to taste

6 eggs

¹
⁄
₄
cup chopped parsley

Directions

1
Preheat the oven to 400 degrees.

2
Heat the olive oil in a deep ovenproof skillet over medium heat. Add the peppers and onion and sauté until the onion is slightly browned, about 5 minutes.

3
Add the garlic, cumin, and paprika and sauté 2 minutes.

4
Add the tomatoes. Reduce the heat and simmer 15 to 20 minutes (longer if you're using fresh tomatoes), stirring occasionally, until the sauce is thickened and most of the liquid is gone. Add salt to taste.

5
Make 6 indentations in the veggie mixture: 5 in a circle around the skillet and one in the center. Place the skillet on the oven rack.

6
Crack an egg into a small dish and carefully pour it into one of the indentations. Repeat with the remaining eggs. Close the oven and bake for about 20 minutes. Garnish with the parsley and serve warm.

Per serving:
Calories 465 (From Fat 296); Fat 33g (Saturated 7g); Cholesterol 369mg; Sodium 249mg; Carbohydrate 25g (Dietary Fiber 6g); Protein 19g.

Note:
Also known as shakshuka, this dish is loved around the world for its comforting flavor and simple preparation. (It's especially popular in Israel.) Although the sauce is often sopped up with pita bread, it's thick enough that you can skip the bread and eat it with a spoon (or spread extra sauce over leftover meat for a really fantastic meal.)

Tip:
The three jalapeños make this dish pretty spicy. If you prefer less heat, use one or two instead.

Recipe courtesy Mark Sisson, author of Primal Blueprint and Mark's Daily Apple (
www.marksdailyapple.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.

Grilled Eggs with Homemade Chorizo

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

Ingredients

2 dried ancho or guajillo chilies, stems and seeds removed

¹
⁄
₄
cup apple cider vinegar

1 pound ground pork

1 teaspoon chili powder

1 teaspoon paprika

1 teaspoon dried oregano

¹
⁄
₂
teaspoon ground cumin

¹
⁄
₈
teaspoon ground cinnamon

¹
⁄
₂
teaspoon salt

2 cloves garlic, minced

2 large bell peppers

4 eggs

Celtic sea salt

Directions

1
In a dry pot heated on high, toast the chilies on each side for about 25 seconds so they start to blister. Add 2
¹
⁄
₂
cups of water, bring to a boil, and then turn off the heat.

2
Cover the pot and let the chilies soak until soft, about 30 minutes. Drain the water and blend the chilies and vinegar in a blender until a smooth paste forms.

3
In a large bowl, mix the chili paste, pork, chili powder, paprika, oregano, cumin, cinnamon, salt, and garlic with your hands until well combined. This mixture is your chorizo sausage.

4
Brown the chorizo in a skillet over medium heat, breaking the meat into small pieces, until it's cooked through and slightly browned on the outside, about 8 to 10 minutes.

5
Cut the bell peppers in half through the stem. Scrape out the seeds and cut out the white membrane. Place the pepper halves on an unheated grill.

6
Crack an egg into each pepper half and sprinkle with a handful of chorizo. Heat the grill and place the filled pepper over the hottest part of the grill to char the skin and give it a smoky flavor.

7
Close the grill and cook for 8 to 10 minutes for a soft yolk. Check on the progress of the eggs once or twice as they cook, until they reach desired doneness.

8
Sprinkle with Celtic sea salt and serve with extra chorizo on the side.

Per serving:
Calories 337 (From Fat 132); Fat 15g (Saturated 4.5g); Cholesterol 280mg; Sodium 502mg; Carbohydrate 8g (Dietary Fiber 3g); Protein 44g.

Note:
Chorizo
is a delicious spicy Spanish pork sausage. The most important seasoning in homemade chorizo is dried chiles (ancho and guajillo are most common). Many grocery stores sell dried chiles, and you can also buy them at Hispanic markets or from online spice stores.

Tip:
To help keep the bell peppers from tipping over on the grill, mold some rings out of aluminum foil to hold them upright. Place the foil rings and peppers on the cold grill, add the filling, and then turn the grill on.

Recipe courtesy Mark Sisson, author of Primal Blueprint and Mark's Daily Apple (
www.marksdailyapple.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.

Broccoli Egg Scramble

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

Ingredients

2 tablespoons ghee

Pinch of salt

Pinch of pepper

2 cups chopped broccoli

¹
⁄
₄
cup chopped red onion

6 eggs

¹
⁄
₂
teaspoon dried oregano

Pinch of cayenne pepper

2 handfuls baby spinach (about 2 ounces)

1 ripe avocado, halved, pitted, and sliced

¹
⁄
₂
cup sliced strawberries

Directions

1
Preheat a large skillet over low to medium heat for 1 to 2 minutes. Add the ghee, salt, and pepper.

2
Increase the heat to medium-high and add the broccoli and onion. Sauté until the broccoli is bright green but still firm, about 1 to 2 minutes.

3
While the broccoli is cooking, whisk the eggs in a medium bowl with the oregano and cayenne until well blended. Reduce the heat to medium and add the egg mixture to the pan. Let it cook without stirring right away.

4
With a small spatula, flip portions of the mixture. You'll likely only need to flip a couple of times. Don't overcook the eggs. They should remain just a little wet and in large pieces.

5
Divide the spinach between two plates and top with the egg mixture. Garnish each dish with the avocado and strawberries.

Per serving:
Calories 243 (From Fat 144); Fat 16g (Saturated 4g); Cholesterol 278mg; Sodium 418mg; Carbohydrate 12g (Dietary Fiber 7g); Protein 14g.

Vary It!
This recipe works with almost any combination of your favorite veggies. You may also add bacon or sausage to the pan before you sauté the vegetables for a meatier version.

Tip:
Boost the flavor by adding more oregano and cayenne pepper.

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

Chapter 12

Paleo Lunches to Recharge Your System

In This Chapter

Making Paleo lunch easy

Enjoying lunch to avoid that midday slump

Eating real food for lunch is an essential part of living Paleo. If you work from home, you can throw together simple, delicious meals at lunchtime. If you commute to an office every day, packing your lunch is usually your best bet to avoid sugary, grain-laden lunches. The key to a good Paleo lunch is doing away with the mindset that your lunch has to be just a sandwich or salad. Break the traditional lunch rules by eating nutritious foods, no matter what they are. If you're into eggs for lunch, get cracking!

If you pack your lunches, invest in toxin-free, BPA-free containers in various sizes. LunchBots are my favorite food storage containers:
www.lunchbots.com
.