The Paleo Effect: 150 All-Natural Recipes for a Grain-Free, Dairy-Free Lifestyle
176
The Paleo Effect: 150 All-Natural Recipes for a Grain-Free, Dairy-Free Lifestyle
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Overview
It’s time for a healthier you with the The Paleo Effect. Authors and bloggers Meghan Little and Angel Ayala Torres share with us simple, wholesome recipes free of dairy, grains, and processed sugars and fats. Join the Paleo revolution and relearn how to nourish your body! Say good-bye to the processed life that has left so many overweight, malnourished, and sick; and say hello to increased energy, weight loss, a healthier immune system, and so much more!
Check out some of these Paleo lifestyle flavor-packed recipes:
- Wild caught salmon with mashed sweet potatoes
- Puerto Rican arañitas, a fried green plantain appetizer
- Grain-free, dairy-free blueberry muffins
- Chicken pot pie, a grain-free comfort food
Make The Paleo Effect your go-to guide with over 150 recipes and full-color photographs, as well as a full array of how-to guides, quick tips, and seasonal eating recommendations. It’s time to relearn how to cook the way Mother Nature intended with The Paleo Effect.
Product Details
| ISBN-13: | 9781628735215 |
|---|---|
| Publisher: | Skyhorse |
| Publication date: | 10/01/2013 |
| Sold by: | SIMON & SCHUSTER |
| Format: | eBook |
| Pages: | 176 |
| File size: | 24 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Angel Torres is a cofounder of the blog Paleo Effect. Ayala has been living and blogging an active Paleo lifestyle since 2010, sharing with others how they, too, can make this life-altering change. After adapting the Paleo diet, Ayala enjoyed an improved quality of life, while shedding a few unwanted pounds. Here he shares his experiences to guide others towards a happy, healthier lifestyle. Torres resides in Atlantic Beach, Florida.
Meghan Little is a cofounder of the blog Paleo Effect. After taking up barefoot running, she decided it was time for a lifestyle change. She had always been active, but never really considered what she was putting in her body. Enter the Paleo diet--a natural approach that allows your body to be in perfect harmony with nature. Little has been a passionate cook and Paleo practitioner since 2010. She resides in Atlantic Beach, Florida.
Angel Torres is a cofounder of the blog Paleo Effect. Ayala has been living and blogging an active Paleo lifestyle since 2010, sharing with others how they, too, can make this life-altering change. After adapting the Paleo diet, Ayala enjoyed an improved quality of life, while shedding a few unwanted pounds. Here he shares his experiences to guide others towards a happy, healthier lifestyle. Torres resides in Atlantic Beach, Florida.
Read an Excerpt
Paleo Effect
150 All-Natural Recipes for a Grain-Free Dairy-Free Lifestyle
By Meghan Little, Angel Ayala Torres
Skyhorse Publishing
Copyright © 2013 Meghan Little and Angel Ayala TorresAll rights reserved.
ISBN: 978-1-62873-521-5
CHAPTER 1
THE BASICS
ADOBO SEASONING
1 ½ Tbsp Sea Salt
¼ tsp Garlic Powder
½ tsp Oregano
¼ tsp Black Pepper
1/8 tsp Turmeric
Combine all ingredients.
This recipe is Vegan
MAYONNAISE
1 cup Grape-Seed Oil
1 Egg
1 Egg Yolk
1 Tbsp Lemon Juice
½ tsp Ground Mustard
½ Tbsp Coconut Vinegar
¼ tsp Sea Salt
Let everything come to room temperature. You must do this or we can't guarantee it will turn out. Trust it; we've all failed a million times because of this. Blend the egg, egg yolk, mustard, and salt together. You can do this with a whisk, hand mixer, or blender, but we use our food processor, because it is fantastic and we love that thing. In a separate bowl, whisk together the lemon and vinegar. Add half to the eggs, whisk or blend, and set the other half aside.
Slowly add in the oil, a few drops at a time, and we mean a slow stream. Drops if you are whisking. Go slower than you think you need to until the liquid begins to thicken.
Once half of the oil is added, you can add the other half of the lemon mixture. Then whisk or add in the rest of the oil in a slow but steady stream.
Leave this at room temperature for 1–2 hours, then you can refrigerate for up to one week. Check your eggs' expiration date as well; you'll have to factor that in.
Tip You can use olive oil too, but it has an olive oil flavor, whereas grape-seed oil does not.
This recipe is Vegetarian
BREADCRUMBS
½ cup Almond Flour
¼ cup Golden Flaxseed Meal
1 tsp Garlic Powder
½ tsp Onion Powder
½ tsp Thyme
½ tsp Oregano
1 ½ tsp Sea Salt
½ tsp Black Pepper
Optional: 1 Tbsp Arrowroot Powder
Combine all ingredients and use as you would breadcrumbs.
Note You can use regular flaxseed meal if you want, but it will taste more like wheat bread.
Tip The arrowroot is optional. It will help bind the ingredients together but is not necessary for the taste of the dish, only the texture.
This recipe is Vegan
BBQ DRY RUB SEASONING
½ Tbsp Cumin
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
½ Tbsp Chili Powder
½ Tbsp Cayenne Powder
1 Tbsp Sea Salt
1 Tbsp Black Pepper
½ Tbsp Paprika
½ cup Coconut Crystals
1 Tbsp Adobo Seasoning (see page 14)
Combine all ingredients.
This recipe is Vegan
CULANTRO Y ACHIOTE SEASONING
1 Tbsp Sea Salt
1 Tbsp Annatto Seeds
2 tsp Chicken Bouillon
1 tsp Garlic Powder
½ tsp Onion Powder
½ tsp Oregano
¼ tsp Cumin
¼ tsp Culantro
Combine all ingredients.
Tip This is a popular seasoning in Puerto Rican cooking. If you can't find culantro, you can use cilantro.
TACO SEASONING
2 tsp Chili Powder
1 tsp Onion Flakes
½ tsp Paprika
½ tsp Sea Salt
½ tsp Black Pepper
¼ tsp Garlic Powder
¼ tsp Red Pepper Flakes
¼ tsp Oregano
¼ tsp Cumin
¼ tsp Coriander
Optional: 1 Tbsp Arrowroot Powder
Combine all ingredients.
Tip The arrowroot in this recipe will help thicken the seasoning when added to any meat, much like store-bought spice packs. If you don't care about it being thick, omitting this ingredient will not affect the flavor.
This recipe is Vegan
SWEET CHILI SAUCE
½ cup Coconut Vinegar
cup Honey
¼ cup Water
2 Tbsp Fish Sauce
3 cloves Garlic
2 Red Chili Peppers
1 ½ Tbsp Arrowroot Powder + 2 Tbsp Water (= a slurry)
Remove the stems and most of the seeds from the red chili peppers. We like to combine all ingredients except the arrowroot in a blender and blend until the peppers are mostly chopped. Pour these ingredients into a saucepan and bring to a boil. Next, turn the heat down to medium (~4) and cook for about 10 minutes, or until the sauce has reduced by half.
Once reduced, turn the heat down to low and add the slurry. Continue to stir until the right consistency is reached. This will not take long, so watch it carefully.
This recipe is Pescatarian
BALSAMIC GLAZE
1 cup Balsamic Vinegar
3 Tbsp Honey
1 Tbsp Coconut Aminos
Combine all ingredients in a saucepan and bring to a boil. Once boiling, reduce the heat to low and simmer, stirring occasionally, until the glaze is thick and syrupy, about 20 minutes. Remove from heat and let cool.
This recipe is Vegan
REFRIGERATOR DILL PICKLES
10-15 Salad Cucumbers
24 sprigs Fresh Dill
8 cloves Garlic
8 cups Water
2 cups Coconut Vinegar
1/3 cup Fine Sea Salt
6 Tbsp Minced Onion
2 tsp Garlic Powder
2 tsp Honey
1 tsp Ground Mustard
4 Ball Mason Jars
Optional: 24 Carrot Slices
Optional: 40 Black Peppercorns
Optional: 4 Fresh Serrano Chili Peppers (with seeds)
Cut the cucumbers in half lengthwise and place 4–5 cucumber halves, 8 sprigs of fresh dill, 6 carrot slices, 2 garlic cloves, 10 black peppercorns and 1 serrano chili (cut in half) in each jar. Set aside for later.
In a medium saucepan, bring the minced onion, garlic powder, coconut crystals, mustard, water, vinegar, and sea salt to a boil and boil, until the sea salt is completely dissolved.
Once the sea salt is dissolved (which won't take long), pour the hot liquids over the cucumbers and fill until they are covered. Make sure there is an even amount of onion in each. Screw the lids shut, mark the date, and let sit on the counter for 3 days, shaking randomly when you think about it.
After 3 days of the pickles sitting out on the counter, refrigerate overnight. The next day, they're ready to eat! And they stay fresh for about a month!
Tip The carrots, peppercorns, and serrano chilies are all optional, but we like to use them. They give dimension to the pickles and taste great as well!
Tip Muy Importante! You can buy salad pickles from a regular grocery store and not worry about the wax issue for this recipe. I bought them and they worked perfectly. Just in case you don't have those fancy canning pickles, no worries!
This recipe is Vegan
DON AYALA'S SOFRITO
2 cups Fresh Garlic
2 cups Culantro Leaves
1 cup Green Bell Peppers
3 cups Vidalia Onions
1 cup Sweet Cubanelle Peppers
1 cup Olive Oil
Place all ingredients in a food processor and blend until finely minced.
Tip This recipe makes a lot, but we use it for many recipes and it can easily be frozen. We like to freeze it in ice cube trays for individual servings!
Tip If you don't have access to culantro, you can use cilantro.
This recipe is Vegan
CHAPTER 2RISE AND SHINE
BLUEBERRY MUFFINS
1/8 cup Almond Flour
2 Tbsp Coconut Flour
2 Tbsp Arrowroot Powder
1/8 tsp Sea Salt
¼ tsp Baking Powder
3 Eggs
3 ½ Tbsp Honey
2 ½ Tbsp Applesauce
2 Tbsp Coconut Oil
1 Tbsp Vanilla Extract
¾ cup Blueberries
Optional: Almond Slices
Paper Liners or Coconut Oil Preheat the oven to 350 degrees Fahrenheit.
In a bowl, combine the almond flour, coconut flour, arrowroot powder, and baking powder. Mix until incorporated.
In a blender, combine the eggs, honey, applesauce, sea salt, coconut oil, and vanilla.
Add the wet to the dry (we use a whisk to break up any clumps), then fold in the blueberries.
Grease a set of muffin tins with coconut oil or line each with a paper liner. Fill each tin (6 total) ½ of the way full (unless you like really big, heavy muffins; they go a full ¾).
We sometimes like to top ours with some sliced almonds or something a little sweet. If you do too, in a separate bowl, combine:
1 Tbsp Shredded Unsweetened Coconut Flakes
1 Tbsp Coconut Crystals
1 tsp Cinnamon
1 tsp Nutmeg
Sprinkle this mixture on top of the muffins before they go into the oven.
They should be in the oven for 20–25 minutes. In our oven, it's a little closer to 25 minutes — just until a toothpick comes out clean.
Makes 6
This recipe is Vegetarian
HERBES DE PROVENCE EGGS
4 Hard-Boiled Eggs
2 strips Bacon
1 Tomato
3 Mushrooms
3 Asparagus Spears
2 Green Onions
2 cloves Garlic
1 tsp Herbes de Provence
½ Tbsp Olive Oil
Sea Salt and Black Pepper (to taste)
Dice all of the vegetables, discarding the tomato seeds, mushroom stems, and asparagus and green onion bottoms. Mince the garlic and chop the eggs.
Heat the oil over medium-high heat and add the asparagus, bacon, and mushrooms. Sauté for 2–3 minutes. Then add the remaining ingredients and sauté until tender and the eggs are warmed through. Season with sea salt and black pepper and serve.
Serves 2 to 4
This recipe can easily be made Vegetarian; just omit the bacon
SWEET POTATO HOME FRIES
2 Sweet Potatoes
2 tsp Herbes de Provence
2 Tbsp Olive Oil
Sea Salt and Black Pepper (to taste)
Optional: 2 tsp Sriracha (Thai hot sauce–we love this)
Peel and dice the sweet potatoes into ½" squares. Toss the sweet potatoes with the herbes de Provence, sea salt, black pepper, and Sriracha (which is so good if you haven't tried it).
Heat the oil in a pan over medium-high heat. Add the sweet potatoes, cover, and cook for 5 minutes. You'll want to shake or stir the pan, so the sweet potatoes don't burn on one side.
Tip If you like spicy food, add a couple teaspoons of Sriracha, which is an addictive Thai hot sauce. Delicious!
Serves 2 to 4
This recipe is Vegan
GRITS
3 cups Grated Cauliflower
2 Tbsp Arrowroot Powder
cup Almond Flour
1 cup Chicken Stock
½ cup Coconut Milk
Sea Salt and Black Pepper (to taste)
Combine all ingredients in a saucepan. Heat the grits over high heat until they start to boil. Watch them, as this happens quickly. Then turn the heat down to low (~2), cover, and cook for 20 minutes, making sure to stir them frequently.
Uncover and cook for another 5-10 minutes on low heat.
Tip You'll want to put the cauliflower in the food processor so it is grated down to the consistency of grits.
Tip These grits are also great for dinner with our Jambalaya! (see page 115)
Serves 2 to 4
This recipe can easily be made Vegan; just swap the chicken stock with vegetable stock
PASTELÓN
1 lb Ground Beef
1 Tbsp Adobo Seasoning (see page 14)
3 Black Plantains
2 Tbsp Olive Oil
3 cloves Garlic
3 Bay Leaves
4 Tbsp Ayala's Sofrito (see page 20)
1 ½ tsp Culantro y Achiote Seasoning (see page 16)
8 oz Tomato Sauce
8 oz Water
½ tsp Black Pepper
½ tsp Sea Salt
½ tsp Oregano
6 Eggs
Preheat the oven to 350 degrees Fahrenheit. Grease an 8" x 8" glass baking dish and set aside.
Heat the oil over medium-high heat (~7) in a medium-sized saucepan. Mince the garlic and add to the pan. Then add Ayala's Sofrito. You'll want to move it around quite a bit so it doesn't burn. Once it is sizzling, then add the meat and Adobo Seasoning.
Break up the meat and incorporate with Ayala's Sofrito and the garlic. Once you have smaller chunks, add the tomato sauce, water, bay leaves, Culantro y Achiote Seasoning black pepper, sea salt, and oregano. Stir together, cover, and cook for about 15 minutes (or until meat is no longer pink), stirring occasionally.
While the meat is cooking, whip the eggs and set aside.
Remove the outer peel from the plantains and cut lengthwise into long, " strips.
Layer the ingredients in this order: some plantain, then a little egg, then the meat mixture. Layer the ingredients until there are no additional ingredients and bake uncovered for 30 minutes.
Tip The plantains need to be black. Not green, not yellow, but black. If they are not black, this recipe will not turn out. If you have green plantains, place them somewhere dark and let them turn black.
Serves 4 to 6
PANCAKES
2 Large Eggs
1/8 cup Maple Syrup
1 Tbsp Vanilla Extract
¼ cup Water
2 Tbsp Coconut Oil
½ tsp Sea Salt
¼ cup Golden Flaxseed Meal
1 ¼ cups Almond Flour
½ tsp Baking Powder
1 Tbsp Arrowroot Powder
Coconut Oil
Combine the eggs, maple syrup, vanilla extract, water, coconut oil (liquefied), and sea salt and mix until incorporated. In a separate bowl, mix the golden flaxseed meal, almond flour, baking powder, and arrowroot powder until combined. Or if you are lazy, like me in the mornings, just put all of the ingredients in a blender and go to town. Heat a skillet over medium-low (on my oven, ~4), then add a tablespoon of coconut oil.
Make smaller pancakes; the larger you make these, the harder they will be to flip. It only takes a couple of minutes on each side — just make sure that they are a golden brown on each side and you're ready to eat!
They already have maple syrup in them, so they are nice and sweet! We like to top ours with fresh blueberries or other fruits.
Tip We heat a tablespoon of coconut oil for every set of pancakes we make. It makes them a little crispy on the edges and we like that.
Makes 8 to 12This recipe is Vegetarian
MEATY EGG SCRAMBLE
½ cup Hot Italian Sausage
8 Large Shrimp
2 Bacon Strips
4 Eggs
¼ Yellow Onion
1 Green Onion
1 Tbsp Olive Oil
½ tsp Creole Seasoning
Sea Salt and Black Pepper (to taste)
Dice all ingredients, removing the white part of the green onion.
Heat the olive oil over medium-high heat. Add the sausage and bacon and cook for one minute. Then add the shrimp and yellow onion and season with sea salt, black pepper and Creole seasoning.
Cook until the shrimp starts to turn pink. Then add the eggs and green onions and stir, cooking until the eggs are set and no longer runny.
Serves 2 to 4
FRIED GREEN TOMATOES
3-4 Green Tomatoes
¼ cup Almond Flour
1 Egg
2 Tbsp Coconut Milk
¾ tsp Adobo Seasoning (see page 14)
¼ tsp Onion Powder
¼ tsp Cayenne Powder
4 Tbsp Walnut Oil
2 Tbsp Olive Oil
Rémoulade Sauce (see page 49)
Diced Red Tomatoes
Cilantro or Parsley
Turn the oven to broil (500 degrees Fahrenheit, with heat from the top).
Slice the tomatoes into about ¼" slices.
In one bowl, combine the egg and coconut milk. In another bowl, combine the almond flour, Adobo Seasoning, onion powder, and cayenne powder.
Dip the tomato slices in the egg mixture, then dredge them in the almond flour mixture.
Put the slices onto a greased or parchment-lined baking sheet. Combine the oils and drizzle over the tomatoes.
Broil on the middle rack for 6–7 minutes or until browned, then flip and bake for another 5–6 minutes or until browned.
You can panfry these as well if you prefer. Heat 3–4 tablespoons oil in a pan over medium-high heat and cook for 3–4 minutes on each side. Garnish with diced red tomatoes, our Rémoulade Sauce, and chopped cilantro or parsley.
Makes 12 to 15
This recipe is Vegetarian but can be made Vegan if you omit the egg
SWEET PLANTAIN OMELETS
6 Eggs
2 Black Plantains
Sea Salt (to taste)
Coconut Oil
Heat a pan over low heat (~3) and add about a teaspoon of coconut oil. (we use coconut oil, but you could just add 1 teaspoon of your favorite oil).
Mix the eggs together and pour half onto the pan. Then slice the plantains in a thin layer on the eggs. Then cover with the rest of the eggs.
Cover the pan with the lid and let cook for 15 minutes.
Once ready, flip onto a plate and cut into 4 pieces.
Tip The plantains need to be black. Not green, not yellow, but black. If they are not black, this recipe will not turn out. If you have green plantains, place them somewhere dark and let them turn black.
Serves 2 to 4
This recipe is Vegetarian
SAVORY SWEET POTATO HASH BROWNS
2 Large Sweet Potatoes
2 Tbsp Extra Virgin Olive Oil
½ tsp Garlic
½ tsp Parsley
½ tsp Bell Pepper or Chili Pepper
½ tsp Onion Powder
½ tsp Lemon Pepper
½ tsp Sesame Seeds
1 Tbsp Chipotle Pepper Sauce
Sea Salt and Black Pepper (to taste)
Optional: Chives
Peel the sweet potatoes and then grate them. Toss the gratings with the spices, sea salt, and black pepper. Heat the oil in a skillet over medium to medium-high heat. Add potatoes. Cook until the sweet potatoes are tender, stirring frequently.
Tip If you want the hash browns to be done faster, you can cover the skillet with a lid for a few minutes to steam the potatoes.
Serves 2 to 4
This recipe is Vegan
WAFFLES
1 cup Almond Flour
½ cup Golden Flaxseed Meal
½ cup Coconut Flour
4 Tbsp Maple Syrup
1 cup Coconut Milk
6 Eggs (separated)
1 Tbsp Vanilla Extract
2 tsp Baking Powder
pinch Sea Salt
1 Tbsp Coconut Oil
Coconut Oil
Combine all ingredients except for the egg whites and sea salt. The flour mix will be fluffy and seem a little dry. This is OK.
In a separate bowl, combine the sea salt and egg whites. Using a hand mixer, beat the egg whites at medium-high speed until stiff peaks appear.
Fold the egg whites into the flour mix. Try not to overmix it; just mix until incorporated. Coat the waffle iron in coconut oil. Use about 1 cup of batter per waffle and cook for about 3 minutes or until golden brown and fluffy.
Tip If you don't have a hand mixer, you can beat the eggs by hand. It will take you quite some time, but it can be done.
Makes 4 to 6
This recipe is Vegetarian
(Continues...)
Excerpted from Paleo Effect by Meghan Little, Angel Ayala Torres. Copyright © 2013 Meghan Little and Angel Ayala Torres. Excerpted by permission of Skyhorse Publishing.
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
Contents
INTRODUCTION TO PALEO,THE BASICS,
RISE AND SHINE,
SAUCY,
STARTERS,
SOUPS,
GREENS,
SIDES,
GRASS FED,
PORK,
CAGE FREE,
WILD CAUGHT,
SWEETS,