Her recipes range from modern twists on traditional fare to a wide range of ethnic influences from both her Peruvian background and her culinary curiosity including her favorite Parisian Chicken with Pomegranate and Walnut to lemongrass and cashew beef to beef brisket with espresso bean barbecue sauce.
If you're looking for the perfect gluten-free recipes to keep you healthy while impressing family and friends then look no further because The Paleo Foodie Cookbook is jam-packed with recipes that don't skimp on nutrition or taste.
Her recipes range from modern twists on traditional fare to a wide range of ethnic influences from both her Peruvian background and her culinary curiosity including her favorite Parisian Chicken with Pomegranate and Walnut to lemongrass and cashew beef to beef brisket with espresso bean barbecue sauce.
If you're looking for the perfect gluten-free recipes to keep you healthy while impressing family and friends then look no further because The Paleo Foodie Cookbook is jam-packed with recipes that don't skimp on nutrition or taste.
The Paleo Foodie Cookbook: 120 Food Lover's Recipes for Healthy, Gluten-Free, Grain-Free & Delicious Meals
240
The Paleo Foodie Cookbook: 120 Food Lover's Recipes for Healthy, Gluten-Free, Grain-Free & Delicious Meals
240Paperback
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Overview
Her recipes range from modern twists on traditional fare to a wide range of ethnic influences from both her Peruvian background and her culinary curiosity including her favorite Parisian Chicken with Pomegranate and Walnut to lemongrass and cashew beef to beef brisket with espresso bean barbecue sauce.
If you're looking for the perfect gluten-free recipes to keep you healthy while impressing family and friends then look no further because The Paleo Foodie Cookbook is jam-packed with recipes that don't skimp on nutrition or taste.
Product Details
| ISBN-13: | 9781624144707 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 11/21/2017 |
| Pages: | 240 |
| Product dimensions: | 8.02(w) x 10.07(h) x 0.65(d) |
About the Author
Read an Excerpt
The Paleo Foodie Cookbook
120 Food Lover's Recipes for Healthy, Gluten-Free, Grain-Free & Delicious Meals
By Arsy Vartanian, Amy Kubal
Page Street Publishing Co.
Copyright © 2014 Arsy VartanianAll rights reserved.
ISBN: 978-1-62414-049-5
CHAPTER 1
COOKING TIPS & TRICKS for the Paleo Foodie
For those of you new to cooking or new to Paleo, I've compiled some of my favorite kitchen tips and tricks! These are the tactics I use to keep costs down, cook efficiently and make meals that turn out delicious every time!
MONEY-SAVING TIPS
At first glance, real food seems expensive, especially compared to the abundance of cheap and unhealthy food available. This lifestyle does require us to spend more money per month on food than the average American, and committing to it may require that we make some shifts in our budgets. Although this isn't the cheapest way to eat, with a few tips and tricks, it can be made more affordable.
Ideally, I recommend that you make the recipes in this book using organic, pasture-raised and grass-fed ingredients. When cooking Paleo foods, we are using simple, fresh ingredients whose flavors, or lack thereof, won't be concealed with sugar- and salt-ridden packaged sauces. For this reason, the meals are only going to be as good as the ingredients used. Try to choose the best quality ingredients that you can afford.
If you can only afford the ingredients listed under "good" then that is perfectly fine. Start where your budget allows and I encourage you to make small changes as you learn more or as your budget increases.
DIFFERENT LEVELS OF FOOD QUALITY
CHOOSE TOUGH BUT FLAVORFUL CUTS OF MEAT
Eating like a foodie used to mean white-cloth dining and overpriced steaks. If you frequent farm-to-table restaurants, the traditional filet mignon is often missing, replaced by delicious, slow-braised meats and high-end versions of traditional comfort foods. Chuck roast is one of my favorite tough cuts of meat. For the best flavor, look for a roast that has thin ribbons of fat marbled throughout the beef, as this is where much of the flavor comes from.
BUY PROTEIN IN BULK, DIRECTLY FROM A RANCHER
Many people are discouraged from purchasing grass-fed beef due to the higher cost. Purchasing directly from a farmer or through a Community Supported Agriculture (CSA) program that offers meat is a great way to avoid paying this premium. An analysis published in the April 2011 issue of Cooking Light found the cost of grass-fed beef purchased directly from a farmer was only slightly higher than that of conventional beef. "Our cost per pound of Boutwell's beef was $5.32, including everything from ground beef to liver to filet mignon, which made it only marginally higher than similar quantities of regular grain-fed beef prices in local supermarkets." In addition, it is very satisfying knowing and trusting the person who produces your food.
JOIN A CSA
CSAs require members to pay at the onset of the growing season. Once harvesting begins, they will receive a weekly share of vegetables and fruit based on what is available. The vegetables and fruit are often harvested the day before, which is quite a treat in terms of flavor. CSAs are also very affordable. In our area, a small share is about $22 a week. We cook almost every night and struggle to get through our entire box. With a CSA, you won't know what you are receiving until that week, but it is a delightful surprise to open up your box of vegetables and anticipate your experiments for the week. CSAs also encourage you to try new ingredients!
SHOP AT YOUR LOCAL FARMERS' MARKET AND BUY FOODS THAT ARE IN SEASON
Foods are more expensive when they are out of season, and lack significant flavor. Choose recipes and ingredients that align with the season. Often farmers' markets are more affordable than health food stores, as the middleman is cut out, allowing the farmer to sell directly at a lower price.
PURCHASE SPICES AND DRIED HERBS FROM THE BULK SECTION
Spices and herbs sold in bulk bins are usually significantly cheaper than packaged spices and herbs. You can buy a small amount if that is all you need. Often, the more exotic herbs and spices are only found in the bulk bins. Spices don't tend to go bad, but with time become less potent. If you buy spices in smaller portions and replace them frequently, you will get the most in terms of flavor and freshness. Lastly, it is more environmentally friendly to buy in bulk, as it requires less packaging; you can also just bring your own packaging.
GROW AN HERB GARDEN
Many of my longtime blog readers (www.rubiesandradishes.com) know that I am a complete novice in the garden, but I see great value in growing herbs, even if you are inexperienced. Recipes usually call for a sprig of this or a teaspoon of that. Buying the entire bunch just to use a sprig adds immensely to the total cost of your recipe. Fresh-snipped herbs also tend to be more aromatic and flavorful. Rosemary, mint and thyme are a few examples of easy-to-grow herbs.
RELAX AND GET CREATIVE!
After you have made a recipe once and are familiar with the intended flavor, experiment with swapping out recipe ingredients for what you already have on hand. If a recipe calls for pistachios and you only have macadamia nuts, give them a try!
SETTING UP YOUR STATION
After working in restaurants as a server for several years and observing the chefs and cooks, the most valuable lesson I learned was to set up my station, or mise en place. Restaurants could not crank out quality food in a timely manner without a well-ordered, well-prepared kitchen. When I implemented this method at home, cooking became more relaxing and I started enjoying the process from start to finish. Prep cooking is now the part I look forward to the most!
You will have to find what works best for you, but in addition to my knife and cutting board, these are the components of my station:
• INGREDIENT CONTAINER. I recommend gathering all of your ingredients before you start cooking. I use one large, stainless steel bowl to gather all of my ingredients in.
• GARBAGE OR COMPOST PAIL. I use a second empty bowl for all my vegetable peelings and trimmings, which I save to compost. This tool has become as essential to me as my knives. Having a place to put your garbage will help you keep your prep space clean and clear, and will become the difference between being a frantic cook and a relaxed cook.
• RAMEKINS. I use small ramekins or containers for my chopped vegetables and spices. Since they may be needed at separate times, it is helpful to have them in individual containers. For efficiency, read through the recipe and use one container for ingredients that are added at the same time.
• KITCHEN TOWEL. To keep your work space clean.
Put on your favorite music, gather your ingredients and get chopping!
A FEW TIPS THAT CAN MAKE AN EDIBLE MEAL INTO A DELECTABLE MEAL!
• TASTE AS YOU GO! Recipe results can vary depending on your ingredients, your stove and even your altitude. Tasting as you go is the best way to ensure a delicious meal.
• READ THE ENTIRE RECIPE BEFORE YOU START. This will give you a chance to get familiar with the instructions and make sure you have everything you need.
• DON'T RUSH. Many of the recipes in this book require low and slow cooking, which allows the meat to become tender. Cooking at a higher heat for a shorter period will likely leave you with a tough, dry dish.
• GET TO KNOW YOUR OVEN. Many ovens don't cook at the intended temperature; they may run warmer or cooler. You can use an oven thermometer to check and adjust recipes accordingly.
• BRING MEAT TO ROOM TEMPERATURE BEFORE COOKING. Meats cook more evenly if started at room temperature. Smaller cuts of meat might only require 10 minutes of sitting before cooking. Larger cuts such as roasts might require 30 minutes.
CHAPTER 2FATS & OILS
Fats are an essential component of cooking. They add flavor and texture to foods. They also are important to our health. They deliver the fat-soluble vitamins A, D, E and K throughout our bodies. In addition, fat plays a major role in helping us feel satiated and full. Basically, fat is where it's at!
FOR THE LOVE OF BUTTER
To say that I love butter would be an understatement. When I was growing up, I used it in my egg salad instead of mayonnaise. When I was pregnant, I ate it by the spoonful.
In the strictest sense, butter is not Paleo, as no dairy was consumed in the Paleolithic era. As the Paleo movement has evolved, butter and ghee have become much-accepted and even praised foods by those who tolerate them. Butter from grass-fed or pasture-raised cows is a nutritional powerhouse.
Butter is a rich source of fat-soluble vitamins A, D, E and K. Vitamin A, in particular, is essential to a healthy immune system. Butter is also a good source of vitamin K–2, which has been found to help protect us from heart disease, promotes brain function and helps prevent cancer.
Once milk is removed, butter is left with very minimal traces of lactose and casein, the components some people are intolerant to. When milk solids are separated and removed, we are left with clarified butter or ghee, which have even less casein and lactose than butter. Clarified butter essentially is pure butter fat. It has a better tolerance to heat than butter, so is ideal for high-heat cooking.
Unless you're dealing with autoimmune issues or are intolerant, butter is a superfood and can and should be consumed generously.
For a foodie, nothing compares to butter's rich, creamy flavor. Butter adds complexity and flavor to sautéed vegetables, sauces and browned meats that cannot be achieved with nonanimal sources of fat.
I believe butter to be a true health food. The recipes in this book liberally use butter. If you are sensitive to butter and ghee, or you choose not to use them, refer to my guide for using fats and oils to find a substitute.
WHY FAT IS ESSENTIAL TO OUR HEALTH
Low fat, fat free, reduced fat — the food industry leads us to believe that food products with these labels are healthy. They tell us fat is bad and blame everything from heart disease to cancer on fat. But what they're not telling us is that we need fat in order to live! It is an essential nutrient. Without it none of us would be alive.
Dietary fat is our precious source of the essential Omega 3 and Omega 6 fatty acids, which occur in nature in several different forms. The Omega 3 and 6 fats in plants, called Alpha Linolenic and Linoleic acid respectively, are transformed in the bodies of the animals we eat (and to a lesser degree, in our bodies) into the forms humans most need: DHA, the end-usable form of Omega 3, which is found in fish and grass-fed meats, and Arachidonic Acid, the form of Omega 6 that is found in organ meats and egg yolks. These fats are critical for bile flow, blood clotting, brain health, cell structure, temperature regulation, and for mediating inflammation. Our bodies need both Omega 3 and Omega 6 fats, in proper proportion to one another.
Fat is also where the body stores extra energy. When there is no food available, the body draws on fat stores to keep it running like a well-oiled machine. During exercise fat steps in as muscle fuel when glycogen stores have been depleted. (Note: This only happens after prolonged, strenuous exercise.) As a vital component of breast milk, fat is extremely important for optimal infant brain development. Additionally, this fabulous nutrient plays a key role in the brain, nervous system, skin and every cell in the body. Fat is mandatory for the absorption of the fat-soluble vitamins A, D, E and K and for hormone production.
Make healthy fats part of your daily meal plan and know that fat free is not the answer regardless of the hype.
FATS AND OILS SAFE FOR FRYING, SAUTÉING AND BROWNING
Saturated fats are the best options for cooking; since they are chemically stable, they are resistant to damage from heat. Opt for grass-fed, organic and unrefined options.
FATS AND OILS SAFE FOR COLD USE IN SALADS, SAUCES OR CONDIMENTS
These oils should be unrefined, expeller-pressed or cold-pressed to avoid high heat and chemical processing that will damage the oils.
UNHEALTHY FATS AND OILS TO AVOID
These fats are either man-made or highly processed with chemicals. These oils oxidize easily and become rancid, causing inflammation in the body. Avoid anything that is hydrogenated or partially hydrogenated.
CHAPTER 3Tasty TIDBITS
The appetizer is often my favorite part of a meal. I love being able to taste small bites of many different flavors. Appetizers also represent the beginning of the evening, and the excitement and anticipation of good food and great company to come.
In my experience, a well-executed cocktail hour provides an intimate atmosphere full of lively conversations. It feels less formal than dinner and allows guests to unwind, enjoy great food and catch up.
When I am the host I thoroughly enjoy overhearing the cheerful banter among my guests, while I finish the meal in the kitchen.
In this section, you will find some of my very favorite appetizers, including Paleo versions of some family recipes. These tidbits are not only tasty, but are also nourishing!
CREAMY BACON-WRAPPED DATES
SERVES 10 (2 PER PERSON)
I usually prep these, stage them in the oven and turn the oven on as soon as the first dinner guests arrive. Greeting guests with warm, gooey cashew cream, crunchy bacon and sweet dates always impresses them. These are usually gone within minutes!
INGREDIENTS
FOR THE FILLING:
1 cup/110 g raw, whole cashews filtered water for soaking
1/3 cup/80 ml water
1 heaping tbsp/20 g of nutritional yeast from non-GMO beets
2 tbsp/6 g chives, chopped
6 large basil leaves, chopped
¼ cup/10 g fresh parsley
1 clove garlic
1 tbsp/15 ml fresh lemon juice
¼ tsp lemon zest
¼ tsp pepper
½ tsp sea salt
10 pieces of bacon, cut in half
20 Medjool dates, slit, seeds removed
COOKING INSTRUCTIONS
Place the cashews in a bowl and cover them with filtered water. Allow them to soak for 5 to 6 hours. Preheat oven to 400°F/204°C. Remove the cashews from the water, rinse them and place them in a food processor. Add 1/3 cup/80 ml filtered water and pulse until cashews are creamy, about 2 minutes. Add the rest of the filling ingredients (yeast, chives, basil, parsley, garlic, lemon juice, lemon zest, pepper) and pulse until they are well combined, about 1 more minute. Adjust salt to taste. Fill dates with cashew filling. Securely wrap each date in a half-piece of bacon. Arrange dates on a wire rack and set on a baking sheet. Bake for 15 minutes or until bacon is cooked through. Serve warm.
PANCETTA-WRAPPED FIGS WITH WALNUTS
SERVES 12 (2 per person)
Figs are harvested twice a year in California, in early summer and late summer or early fall. I always grab a basket or two as soon as I see them at the market. In my opinion, not many other fruits can compete with the sweet flavor and the soft texture of a fresh, ripe fig. Crunchy walnuts and savory pancetta provide the perfect accompaniment to this honeyed fruit.
INGREDIENTS
24 walnut pieces
12 large black mission figs, sliced in half
24 strips of pancetta, very thinly sliced
FOR THE VINAIGRETTE:
2 tsp/10 ml extra-virgin olive oil
2 tsp/10 ml balsamic vinegar
1 tsp/5 ml champagne vinegar
2 tsp/1 g mint, chopped
1 tsp/1 g chives, chopped
sea salt and pepper to taste
COOKING INSTRUCTIONS
Preheat oven to 350°F/177°C. Chop walnuts and press into the center of each fig. Wrap a piece of pancetta around the fig. Place figs on a baking sheet and cook for 30 minutes or until pancetta is browned. While they cook, stir the vinaigrette ingredients. Add salt and pepper to taste. Arrange figs on a platter and drizzle with vinaigrette.
(Continues...)
Excerpted from The Paleo Foodie Cookbook by Arsy Vartanian, Amy Kubal. Copyright © 2014 Arsy Vartanian. 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
Contents
FOREWORD,PREFACE,
INTRODUCTION,
Chapter 1 + COOKING TIPS & tricks for the Paleo Foodie,
Chapter 2 + FATS & OILS,
Chapter 3 + Tasty TIDBITS,
Chapter 4 + FOOD LOVER'S Fare,
Chapter 5 + SIMPLY Sensational SALADS,
Chapter 6 + SOUPS & STEWS for EVERY SEASON,
Chapter 7 + Delectable SIDE DISHES,
Chapter 8 + SAUCES & SALSAS from Scratch,
ACKNOWLEDGMENTS,
ABOUT THE AUTHOR,
RECIPE INDEX,