Korean Paleo: 80 Bold-Flavored, Gluten- and Grain-Free Recipes
192
Korean Paleo: 80 Bold-Flavored, Gluten- and Grain-Free Recipes
192Paperback
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Overview
Enjoy healthier versions of all your Korean favorites with Jean Choi’s innovative spin on her family’s traditional recipes.
Jean—a certified Nutritional Therapy Practitioner and the founder of What Great Grandma Ate—shares “Paleo-fied” versions of authentic meals from her family’s cookbook. These include gluten-, dairy- and grain-free takes on classic Korean dishes like Bibimbap (a savory steamed rice and marinated vegetable dish), Bulgogi (tender barbequed beef), Quick Kimchi (a traditional spiced-vegetable side), plus so much more.
Whether you’re on a strict Paleo diet or simply searching for a way to make your typical takeout order healthier and at home, this book ensures that your Korean cravings will never go unsatisfied again.
Product Details
| ISBN-13: | 9781624146336 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 12/11/2018 |
| Pages: | 192 |
| Sales rank: | 525,815 |
| Product dimensions: | 8.00(w) x 9.00(h) x 0.45(d) |
About the Author
Read an Excerpt
CHAPTER 1
COOKING WITH BAP (Rice Dishes)
Rice is a staple of Korean cooking and historically symbolizes wealth and prosperity. It's so much a part of the culture that my grandmother would hand us cooked rice as kids to use as glue for school projects (I'm sure my fellow Koreans are laughing about this relatable memory).
Bap means "cooked rice" while ssal refers to the uncooked version. Bap also means food in general. No matter what you'll be eating, if you are hungry, you say "let's go eat bap" or "do you want to go eat bap?" All the recipes in this chapter are Paleofied by using cauliflower rice; I'm so proud of how delicious and authentic they still taste that I hope you enjoy them as well. There's the classic Bibimbap, which many of you are probably familiar with, and my personal favorites like Kimchi Bokkeumbap (Kimchi Fried Rice), Korean Curry Rice and Kongnamul Bap (Bean Sprout Rice Bowl).
BIBIMBAP (Mixed Rice Bowl)
Bibimbap is one of the most popular Korean dishes in the Western world. It's a recipe that's easy to put together, especially if you have some banchan (side dishes) premade and ready to go in the fridge. You can easily adjust the seasoning and spices to your liking.
* * *
Serves 1
½ cup (60 g) thinly sliced cucumber
1/8 tsp sea salt, plus more to taste
2 tsp (10 ml) cooking oil, divided
1 small carrot, julienned
1 egg Ground black pepper, to taste
1 cup (160 g) Cauliflower Sticky Rice
½ cup (125 g) Bulgogi (BBQ Beef), chopped into 1? (2.5-cm) pieces
¼ cup (25 g) packed Sukju Namul (Mung Bean Sprout Salad)
¼ cup (57 g) packed Sigeumchi Namul (Spinach Salad)
¼ cup (28 g) thinly sliced Gim Gui (Roasted Seaweed)
½ tsp toasted sesame seeds
2 tsp (10 ml) Gochujang (Korean Red Chili Paste)), or more to taste
2 tsp (10 ml) toasted sesame oil, or more to taste
Sprinkle the cucumber slices with 1/8 teaspoon of sea salt and let them sit for 15 minutes. Squeeze the water out of the cucumber with your hands and set aside.
Heat 1 teaspoon of cooking oil in a skillet over medium-high heat. Add the carrot to the skillet, sprinkle with sea salt and saute for 2 to 3 minutes until tender but still crunchy. Remove from the heat and set aside.
Heat the remaining 1 teaspoon of cooking oil over medium-low heat in the same skillet and crack an egg in it, being careful not to break the yolk. Season with salt and pepper and fry for 3 to 5 minutes, until the white is set and the yolk is still runny. Remove from the heat and set aside.
Assemble the Bibimbap bowl: Place the Cauliflower Sticky Rice at the bottom of a large bowl. Layer with the Bulgogi, salted cucumber slices, julienned carrot, Sukju Namul, Sigeumchi Namul and Gim Gui. Lay the egg on the top and sprinkle with toasted sesame seeds. Add the Gochujang and toasted sesame oil. Mix everything together and taste. Add more Gochujang and/or toasted sesame oil, if needed, then mix again and serve.
KIMCHI BOKKEUMBAP (Kimchi Fried Rice)
When most people think of comfort food, it's something along the lines of tomato soup with grilled cheese or some kind of casserole. For me, it's this freshly prepared Kimchi Bokkeumbap. There's something about cooked kimchi, bacon and "rice" that immediately makes me think of home, and I wouldn't have it any other way.
* * *
Serves 4
1 medium head cauliflower
4 slices thick-cut bacon, chopped
2 cloves garlic, minced
½ medium onion, chopped
1 cup (150 g) well-fermented and sour kimchi, drained and chopped
3 tbsp (45 ml) kimchi juice
1 tbsp (15 ml) coconut aminos Salt, to taste
Gochujang (Korean Red Chili Paste)), optional
1 tsp cooking oil
2 tsp (10 ml) toasted sesame oil
1 tbsp (8 g) toasted sesame seeds
1 green onion, thinly sliced
4 eggs Salt and pepper, to taste Thinly sliced Gim Gui (Roasted Seaweed), for garnish
Remove the leaves from the cauliflower and cut off the florets from the roots. Using a cheese grater or a food processor with a grater attachment, grate the cauliflower pieces into the size of rice. Set aside.
Heat a large skillet over medium-high heat. Add the chopped bacon and cook, stirring, for 2 to 3 minutes, until browned but still soft. Add the garlic and cook for 30 seconds, then add the onion and chopped kimchi. Saute for 5 minutes.
Add the cauliflower rice, kimchi juice and coconut aminos. Cook, stirring, for 5 minutes or until the cauliflower is cooked through, but not mushy. Taste the rice and add salt if needed. If you would like a spicier Kimchi Bokkeumbap, stir in ½ teaspoon of Gochujang at a time until it reaches your desired spice level. Turn off the heat and stir in the sesame oil, sesame seeds and green onion.
In a separate skillet, heat the cooking oil over medium-low heat. Crack the eggs gently into the pan so you don't break the yolks. Season with salt and pepper, and let the eggs cook for 3 to 5 minutes, until the whites are set but the yolks are still runny.
Divide the Kimchi Bokkeumbap into 4 separate bowls. Top each Kimchi Bokkeumbap bowl with an egg. Garnish with Gim Gui slices.
CLASSIC BULGOGI KIMBAP (Korean Sushi)
Mmmm ... kimbap. It's a Korean version of sushi that's way more humble. Kimbap is considered a quick and easy finger food on the go or for a picnic, and it's also a popular lunch box meal. This classic style has Bulgogi for the filling, but you can find all different and creative varieties being sold at kimbap specialty shops commonly found in Korea.
* * *
Serves 4–5
1 tsp sea salt, divided
1 batch Cauliflower Sticky Rice, warm
1 kirby cucumber, cut into ¼" (6-mm) strips
2 tsp (10 ml) cooking oil, divided
1 large carrot, julienned
3 eggs Water, to seal
5 sheets of dry unseasoned seaweed (also called gim or nori)
½ batch Bulgogi (BBQ Beef)
5 strips Danmuji (Sweet Pickled Radish)
1 batch Sigeumchi Namul (Spinach Salad)
Sesame oil
Danmuji (Sweet Pickled Radish) rounds, for serving
Add ½ teaspoon of sea salt to the Cauliflower Sticky Rice and stir together. Let it cool.
Place the cucumber strips in a bowl and sprinkle with ¼ teaspoon of sea salt. Let it sit for 10 minutes. Pat dry with paper towels.
Heat 1 teaspoon of cooking oil in a large skillet. Add the carrots with 1/8 teaspoon of sea salt and saute for 3 minutes. Set aside and let it cool.
Whisk together the eggs with ? teaspoon of sea salt until well combined. Heat 1 teaspoon of cooking oil in a 10- to 12-inch (25- to 30-cm) skillet over medium-low heat. Pour the eggs in and let them spread in a thin layer. Cook for 2 minutes until the edges are cooked through, then carefully flip and cook the other side for 2 minutes until cooked through. Remove from the heat, let the eggs cool for 10 minutes, then slice them into ¼-inch (6-mm) strips.
Make the kimbap. For best results, use a sushi rolling mat. Prepare a small bowl of water. Lay down a seaweed sheet on the mat, and spread out 2/3 cup (106 g) of Cauliflower Sticky Rice on the nori sheet, leaving about 2 to 3 inches (5 to 7.5 cm) of space on the top part of the sheet. Add a line of Bulgogi on top of the rice at the bottom edge of the nori sheet. Then add a strip of Danmuji, cucumber strips, julienned carrots, Sigeumchi Namul and strips of eggs. Lift up the bottom edge of the mat, then start rolling as you press down o0n the fillings with your fingers. Wrap the mat over the first roll, pressing down firmly to make it tight. As you continuously roll and approach the top of the nori sheet, wet the top edge with a bit of water so the seam sticks at the end. Brush the outside lightly with sesame oil. Repeat with the rest of the nori sheets and ingredients.
Once finished, slice each roll into ½-inch (12-mm) slices and serve with Danmuji rounds.
SPICY TUNA AND KIMCHI KIMBAP
This kimbap is a simpler and spicier kimbap that's just as delicious. With the addition of kimchi, you really don't need that many ingredients to make this recipe shine.
* * *
Serves 4
½ tsp sea salt
1 batch Cauliflower Sticky Rice, warm
2 (5-oz [142-g]) cans tuna
6 tbsp (90 ml) Gochujang Mayonnaise
2 tsp (10 ml) Dijon mustard Water, to seal
4 sheets of dry unseasoned seaweed (also called gim or nori)
¾ cup (112.5 g) chopped kimchi Sesame oil Danmuji (Sweet Pickled Radish) rounds, for serving
Add the sea salt to the Cauliflower Sticky Rice and stir. Let cool.
Drain the cans of tuna and mix the tuna with the Gochujang Mayonnaise and Dijon mustard until well combined.
Make the kimbap. For best results, use a sushi rolling mat. Prepare a small bowl of water. Lay down a seaweed sheet on the mat, and spread out 2/3 cup (106 g) of rice on the nori sheet, leaving about 2 to 3 inches (5 to 7.5 cm) of space on the top part of the sheet. Add a line of spicy tuna. Then, add a line of chopped kimchi. Lift up the bottom edge of the mat, then start rolling as you press down on the fillings with your fingers. Wrap the mat over the first roll, pressing down firmly to make it tight. As you continuously roll and approach the top of the seaweed sheet, wet the top edge with a bit of water so the seam sticks at the end. Brush the outside lightly with sesame oil. Repeat with the rest of the seaweed sheets and ingredients.
Once finished, slice each roll into ½-inch (12-mm) slices, and serve with Danmuji rounds.
KOREAN CURRY RICE
Curry rice in Korea is made from a very popular instant curry mix sold prepackaged at grocery stores, and I used to eat it all the time growing up. It comes in a large pouch, which you heat up and pour over rice that you prepare separately. I remember being so sad to find out that it uses gluten as a thickener. Fortunately, this clean, wheat-free version tastes so much like the real thing, and I was so happy creating this dish, that I may have made it three times in one week.
* * *
Serves 4
1 tbsp (15 ml) cooking oil
1 lb (454 g) boneless beef short ribs, or chicken breasts or thighs, cubed
1 large onion, diced
2 medium potatoes, peeled and cubed
2 carrots, chopped into ¼" (6-mm) pieces
2 cloves garlic, minced
1 tsp sea salt, or more to taste
3 cups (720 ml) water, divided
¼ cup (32 g) coconut flour
2 tbsp (13 g) oriental curry powder or regular curry powder
1 tbsp (12.5 g) coconut sugar
1 tbsp (7 g) onion powder
1 tbsp (7 g) garlic powder
2 tsp (6 g) turmeric
1 tsp ground black pepper
Cauliflower Sticky Rice and kimchi, for serving
Heat the cooking oil in a Dutch oven over medium-high heat. Add the meat and diced onion and cook, stirring, for about 5 minutes, until the meat is browned. Add the potatoes, carrots and garlic, then cook, stirring, for 5 minutes.
Add the sea salt and 2 cups (480 ml) of water, and bring to a boil. Once boiling, lower the heat to medium-low and simmer for 10 minutes.
In the meantime, make the curry sauce by combining 1 cup (240 ml) of water, the coconut flour, curry powder, coconut sugar, onion powder, garlic powder, turmeric and ground black pepper. Whisk together until thickened.
Add the curry sauce to the Dutch oven and stir to combine. Let this simmer for 15 minutes until reduced and slightly thickened. Taste and add more salt, if needed.
Serve over Cauliflower Sticky Rice with a side of kimchi.
KONGNAMUL BAP (Bean Sprout Rice Bowl)
This rice bowl is usually made with soybean sprouts, but to make it a bit more Paleo-friendly, I decided to use mung bean sprouts. While some may argue that they aren't entirely Paleo, mung bean sprouts are extremely nutritious and delicious, and I couldn't not include one of my favorite Korean recipes. In a way, it's a simplified version of bibimbap, but the flavors are anything but simple.
* * *
Serves 4
1 batch Cauliflower Sticky Rice
Mixing Sauce
5 tbsp (75 ml) coconut aminos
2 tsp (10 ml) sesame oil
2 tsp (5 g) toasted sesame seeds
½ tsp sea salt
½ tsp honey
½ tsp gochugaru
1 clove garlic, minced
2 green onions, chopped
1 lb (454 g) ground beef
2 tbsp (30 ml) coconut aminos
2 tsp (10 ml) apple cider vinegar or coconut vinegar
1 tsp sesame oil
½ tsp sea salt
¼ tsp ground black pepper
2 cloves garlic, minced
2 tbsp (30 ml) cooking oil, divided
1 lb (454 g) mung bean sprouts Kimchi, for serving
Prepare the Cauliflower Sticky Rice. Make the mixing sauce by combining the coconut aminos, sesame oil, sesame seeds, sea salt, honey, gochugaru, garlic and green onions in a bowl.
Combine the ground beef with the coconut aminos, vinegar, sesame oil, sea salt, black pepper and garlic, and mix well. Heat 1 tablespoon (15 ml) of cooking oil in a large skillet over medium-high heat. Add the beef mixture and stir-fry until fully browned and cooked through. Remove from the skillet, drain and set aside.
In the same skillet, heat 1 tablespoon (15 ml) of cooking oil. Add the mung bean sprouts and stirfry for 5 minutes, until they turn translucent and soft. Remove from the heat.
When ready to serve, divide the Cauliflower Sticky Rice into 4 bowls. Layer the beef on top of the rice, then the mung bean sprouts on top of the beef. Drizzle the mixing sauce over everything and serve with a side of kimchi. Mix everything together before digging in!
OMURICE (Omelet Fried Rice)
Omurice is one of those dishes that every Korean kid goes crazy over when it's put in front of them. Any kind of Western or fusion food is such a treat, especially because the most popular version of omurice is made with Spam (that is ... if your parents were REAL cool). I used high-quality ham instead in this recipe, and the result took me right back to my simple childhood days when getting fried rice wrapped in eggs would be the highlight of my day.
* * *
Serves 2
Paleo Ketchup
1 (6–7 oz [170–198 g]) can or jar of tomato paste
¼ cup (60 ml) water, or more
3 tbsp (45 ml) apple cider vinegar
1 tbsp (15 ml) maple syrup
1 tsp garlic powder
1 tsp onion powder
½ tsp sea salt
½ large head cauliflower
1 tbsp + 2 tsp (25 ml) cooking oil, divided
¾ cup (115 g) ham, cubed
½ onion, diced
2 cloves garlic, minced
1 carrot, diced
½ red bell pepper, chopped
1 tbsp (15 ml) coconut aminos
1 tbsp (15 ml) apple cider vinegar
2 green onions, chopped
4 eggs
¼ tsp sea salt
1/8 tsp ground black pepper
Use your ketchup of choice or make my Paleo version ahead of time: Combine the tomato paste and water in a saucepan and heat over medium heat. Just as the mixture starts to boil, turn off the heat. Add the apple cider vinegar, maple syrup, garlic powder, onion power and sea salt and stir well. Cool to room temperature. Stir in more water if you want a thinner consistency, and store in an airtight container in the refrigerator for 3 to 4 weeks.
Remove the leaves from the cauliflower and cut off the florets from the roots. Use a cheese grater or a food processor with a grater attachment to grate the cauliflower into the size of rice. Set aside.
Heat 1 tablespoon (15 ml) of cooking oil in a skillet over medium-high heat. Add the ham, onion, garlic, carrot and red bell pepper, and stir-fry until the vegetables are soft and translucent, about 5 minutes. Add the cauliflower rice, coconut aminos and apple cider vinegar, and cook, stirring, for about 5 minutes, until the cauliflower is soft and cooked through. Add the green onions, stir a few times and take off the heat.
In a bowl, crack the eggs and add the salt and pepper. Whisk until well combined.
Heat 1 teaspoon of cooking oil in a 10-inch (25-cm) nonstick skillet over medium-low heat. Add half of the egg mixture and tilt the pan to spread out the eggs into a thin circle. After about 2 minutes, the bottom of the eggs should set while the top is still slightly runny. Add half the fried rice over one half of the eggs. Fold the eggs from the other side so you have a semicircular omelet with fried rice in the middle, kind of like a taco. Carefully slide the Omurice onto a serving plate. Repeat with the second half of the eggs and fried rice.
Add ketchup to the top of the omelet before serving. You can eat Omurice on its own, or with a banchan of your choice.
BBQS AND SO MUCH MORE (Protein Dishes)
When most people think of Korean protein dishes, they immediately think of Korean barbecue. While, yes, Korean barbecue is abso-freakin-lutely delicious and fun to eat, and it's grown so much in popularity for those reasons, there are so many other lesser-known dishes that are worth trying out, like Yangnyeom Tongdak (Sweet and Spicy Crispy Chicken Wings), Bossam (Pork Belly Wraps)and Mandu (Meat and Kimchi Dumplings).In this chapter, you'll find all different types of meats and fish cooked using various methods like braising, deep-frying, stir-frying and grilling. I even threw in some slow cooker and Instant Pot methods so you can taste the authentic flavors with half the amount of work. I hope it helps you expand your mind and palate to new-to-you dishes. Be sure to share them with your friends and family because trying a new cuisine is the best way to experience that culture and connect with your loved ones!
(Continues…)
Excerpted from "Korean Paleo"
by .
Copyright © 2018 Jean Choi.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Title Page,
Copyright Notice,
Dedication,
Introduction,
COOKING WITH BAP (RICE DISHES),
BBQS AND SO MUCH MORE (PROTEIN DISHES),
PIPING HOT SOUPS AND STEWS,
GOOKSOO TIME! (NOODLES),
NOT-YOUR-TYPICAL PANCAKES,
MORE BANCHAN PLEASE? (SIDE DISHES),
BEST OF BOTH WORLDS (FUSION),
SOMETHING SWEET TO BALANCE OUT THE SPICY,
KOREAN KITCHEN MUST-HAVES,
Stocking Up Your Korean Paleo Kitchen,
Acknowledgments,
Index,
About the Author,
Copyright,
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