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paleo beef and broccoli stir fry

paleo beef and broccoli stir fry

Quick easy stir-fries are a wonderful way to experience paleo food. Broccoli is a nutrient-rich vegetable, first cultivated in Biblical times. Here is one of many possibilities for a paleo beef-broccoli stir-fry.

Marinade:

Ingredients:

1/4 cup lemon juice
1/2 cup olive or coconut oil
1/4 cup crushed garlic
1/4 cup chopped sweet onion
1-2 tsp powdered ginger
1/8 tsp cayenne pepper
Dash cinnamon

Directions:

Warm oil in a saucepan. Stir in spices and lemon juice. Heat thoroughly. Pour into a Pyrex or other non-reactive baking dish. Put meat in and refrigerate 6-8 hours.

Stir Fry:

Ingredients:

1 to 1 1/2 lbs. grass-fed pastured beef (sirloin preferred)
1 head fresh broccoli, cut small
3 tbsp minced ginger and garlic
1-2 parsnips, peeled, sliced thin
1 cup sliced sweet or chopped green onion
8 oz. baby portobello mushrooms, sliced
Cilantro, a few sprigs, cut fine
1/2 cup olive or coconut oil

Directions:

Cut meat into strips. Heat the oil and brown the meat. Add all other ingredients and cook on high, stirring constantly until tender. Serve over coconut flour noodles or the old reliable “cauliflower rice”.

    Paleo-Friendly Garlic Chicken and Sweet Potatoes

    paleo garlic chicken and sweet potatoes

    A Paleo Diet does not have to lack flavor! The following is a recipe for garlic spiced chicken and sweet potatoes–all Paleo-friendly! Enjoy your protein and veggie intake with just a handful of ingredients and simple cooking instructions.
    Garlic Chicken
    You will need the following:
    *1 boneless, skinless chicken breast (feeds one)
    *salt and pepper
    *1 small lemon
    *1 clove of garlic*
    cooking oil
    1) Warm about 1 tablespoon of cooking oil in a pan on medium heat. Mince your garlic and add to the pan.
    2) Slice your small lemon. Lay half of the slices in the pan over the garlic. Season your chicken to taste with salt and pepper, then lay the chicken on top of your lemon slices.
    3) Lay the second half of your lemon slices on top of the chicken. Cover the pan with a lid. Let the chicken cook for 8-12 minutes, turning to cook each side thoroughly. You will know your chicken is done when it’s no longer pink and the juices are clear.
    Sweet Potatoes
    You will need the following:
    *1 medium sweet potato
    *green onion (1 stalk is plenty for one serving)
    *1/4 cup of your preferred milk
    *2 tablespoons of grated Parmesan cheese
    1) Steam your sweet potato on the stove. It should be soft enough after 20 minutes.
    2) Mince your onion stalk.
    3) Mash your cooked potat o while heating your milk (until it’s steaming). Pour the milk into a bowl of your mashed potato, then add your onion and cheese, mixing together.
    In just a few short steps, you have your Paleo-friendly chicken and potatoes. Enjoy!

      paleo pepper steak with vegetables

      paleo pepper steak

      Ingredients:

      New York cut steak
      Fresh red, green and yellow bell peppers
      Sweet onion
      Portobello mushrooms
      1/2 cup fresh chopped cilantro
      1/4 cup olive oil or alternateFor the marinade:
      1/2 cup each lemon juice and oil
      1/2 cup each tomato and onion, chopped fine
      1 tablespoon crushed garlic
      1/8 to 1/4 teaspoon cayenne pepper

      Directions:

      Marinate steak for 6 to 10 hours or overnight. Cut meat, peppers, mushrooms and onions in strips. Heat pan and add oil, then put meat and vegetables in when oil is hot. Stir fry until well done. Serve topped with fresh cilantro or parsley. Side dishes might be sweet potato or yam.

      True paleo steak is usually grass-fed pastured beef or, better yet, buffalo. As always, the best vegetables are those grown in your own garden and harvested just before cooking.

      Many people dislike olive oil or find it hard to digest. Acceptable substitutes are sesame, coconut, walnut, macadamia and avocado oils. Choose an oil that is high in omega-3 fatty acids if possible.

        paleo spaghetti with a meat sauce

        paleo spagghetti with meat sauce

        Going paleo doesn’t mean giving up your favorite pasta sauces — just use a little creativity! The most common paleo “spaghetti” is spaghetti squash. Noodles can also be made from buckwheat flour. A peeler or spiral slicer on a fine setting can create noodles from zucchini and other vegetables. This sauce is also great poured over sautéed portobello mushrooms or eggplant.

        To use spaghetti squash, slice in half lengthwise. Remove seeds and set aside. Season the inside with Italian seasonings, salt and pepper. Steam or bake thoroughly. Strands should be very soft. Seeds can be roasted in the oven with salt as a snack.

        Ingredients

        1 lb. ground beef (pastured and grass-fed preferred)
        1 small sweet onion, chopped fine
        1-2 tbsp. crushed garlic
        1-2 tbsp. olive oil (coconut or sesame oil can substitute)
        32 oz. crushed tomatoes
        1 tsp. each basil, marjoram, oregano, rosemary and thyme
        1/8 tsp. cayenne pepper

        Heat oil, stir in onions and garlic. Cook for 5-10 minutes, add meat and brown thoroughly. Add other ingredients, stir well and cover. Cook on lowest heat setting for 40-45 minutes, stirring occasionally.

          Crab Salad-Stuffed Eggs

          crab salad stuffed eggs

          Ingredients

          12 hard-boiled eggs
          8 ounces crab meat
          Green onions, carrot and/or celery, chopped very fine
          Fresh dill and/or cilantro, cut very fine
          Salt and pepper to tasteFor the dressing:
          If non-dairy, mashed avocado
          If dairy is okay, Greek yogurt
          Coconut milk is okay if you like the taste. Use full fat milk or coconut cream.
          Dash lemon and/or lime juice. Stir well.A paleo “mayonnaise” can be made with nut oil or light olive oil, an egg and lemon juice. Don’t be afraid to experiment.
          Directions
          Make dressing first and have well chilled. Slice eggs lengthwise. Carefully remove yolks. Set whites aside. Mash yolks in a bowl, slowly adding other ingredients. Stir in dressing a bit at a time until mixture holds together. It should be a firm paste and not gooey. Mix well and spoon into egg whites. Cover and keep cold until ready.Use eggs from pastured hens.
          Try tiny amounts of red pepper instead of black.
          Tiny amounts of powdered or finely crushed ginger or garlic.
          Use fresh herbs from your own garden whenever possible.

            Paleo Chilli

            paleo chilli

            Ingredients:

            2 lbs. of ground beef
            2 cups onion, chopped small
            ½ tsp. garlic
            2 tsps. Chili powder
            ¼ tsp. cumin
            1 tsp. salt
            1 tsp. pepper
            1 tbsp. smoked paprika
            4 cups diced or crushed tomatoes
            3 cups water
            3 beef boullion cubes
            30 oz. light red kidney beans, drained

            Directions:

            1. Saute ground beef and onion in a large stock pot until brown. Drain well.
            2. Add all spices, tomatoes, water, and boullion cubes. Mix well.
            3. Boil mixture over low heat. Keep covered and stir occasionally for one hour.
            4. Add beans and bring mixture back to a boil. Mix well.
            5. Remove from heat and serve.

            This recipe can be easily doubled or halved. This chili is also very easy to freeze.

              paleo chicken and mushroom soup

              Chicken-with-mushroom-soup-recipe

              Chicken mushroom soup is an old familiar favorite which is a meal in itself. It’s already paleo, with a couple of substitutions.

              Ingredients:
              2 to 4 chicken breasts and/or thighs, boneless
              8 to 12 oz. portobello mushrooms, sliced
              8 to 10 oz. diced carrot
              10 to 12 oz. diced onion
              2 cups organic chicken broth
              1 can full fat coconut milk
              1 tbsp. paprika
              1 tsp. each dill, ginger
              Dash cinnamon
              1 tsp. lemon juice
              Salt and pepper to taste
              Cilantro or parsley
              Instructions:Boil chicken or fry in butter or oil and dice. Saute onions and carrots 10 minutes, add mushrooms and saute another 10 minutes. Stir in chicken, broth, coconut milk, spices and seasonings. Cover and simmer on lowest setting for 30-45 minutes. Garnish with cilantro or parsley.

              Any vegetables you like can be diced and added to this delicious soup. Try including a blended avocado for a unique taste. Use a paleo-approved oil such as olive, coconut or avocado. Butter should be ghee or any natural grass-fed brand.

                Pumpkin Breakfast Cookies

                pumpkin cookies

                Paleo Pumpkin-Coconut Breakfast Cookies:

                Ingredients:

                1 cup almond flour
                1 tsp baking soda
                1/2 tsp ground nutmeg
                1/2 tsp ground ginger
                1 tsp ground cinnamon
                2 tsp pumpkin pie spice
                1 cup canned pumpkin (or cook and puree pumpkin yourself)
                2 large eggs
                2 tbsp sunflower seed oil
                1/4 cup raw honey
                2 tsp raw/organic peanut butter
                1/4 cup raw, shelled, sunflower seeds
                1/2 cup flaked coconut

                Instructions:

                Begin by pre-heating the oven to 325 degrees. Sift the finely ground dry ingredients (flour, baking soda, and spices) together into a medium mixing bowl. In a second bowl, combine the canned pumpkin, eggs, oil, honey, and peanut butter with an electric mixer until completely blended. Slowly fold the dry mixture until all ingredients are combined. Add the sunflower seeds and coconut, mixing well until they’re evenly distributed. Drop by spoonfuls onto a non-stick cookie sheet and bake until golden brown (about 12-15 minutes).

                  Oven Roasted Ratatouille

                  paleo ratatouille

                  Ingredients

                  1 baby eggplant
                  1 zucchini (4-5 inches long)
                  2 Roma tomatoes
                  1/2 cup diced white onion
                  2 tbsp. clarified butter
                  1 garlic clove, finely minced
                  3/4 tsp. salt
                  1/2 tsp. dried marjoram or 1 tsp. fresh marjoram
                  1/2 tsp. black pepper

                  Directions

                  Preheat the oven to 400°F. Dice the eggplant, zucchini, and tomatoes into 1/2-inch cubes. Pour the clarified butter, marjoram, garlic, salt, and pepper into a large mixing bowl. Stir to combine. Add the eggplant, zucchini, tomatoes, and onions. Toss well to evenly coat the vegetables. Spread all ingredients out on a baking sheet lined with foil, making sure not to overcrowd it; nothing should be overlapping. Place the sheet in the oven for about 20 minutes or until the vegetables are lightly browned on top. Dish out into bowls with a spatula and serve.

                    Breakfast Lasagna

                    suasage and sweet potato strata

                    Ingredients:

                    1/2 pound sweet or hot bulk sausage

                    1/2 cup diced carrots

                    1/2 cup diced butternut squash

                    6 eggs

                    1 large sweet potato

                    Salt

                    Pepper

                    Nutmeg

                    Coconut oil

                    Pumpkin or sunflower seeds

                    Instructions:

                    Cook sausage over medium heat until browned, about 7 minutes.
                    Add cauliflower and rosemary and sauté for another 5-7 minutes, until the cauliflower is softened.
                    Transfer the ingredients to a mixing bowl. Add 4 eggs, salt and pepper. Stir until well mixed.
                    Grease a 9-inch round cake pan, and pour the mixture into the pan.
                    Slice sweet potato into thin rounds, using a mandolin box grater/slicer. Overlap sweet potato rounds on top of the egg mixture until you’ve covered the mixture. The sweet potatoes will shrink a little when cooking so add a few more than you might think you need.
                    Whisk the remaining egg well. Whisk in 1 tablespoon of oil. Brush on to sweet potatoes.
                    Bake at 350 degrees for 35 minutes. Turn oven to broil and broil for another 4 minutes to make the sweet potatoes crispy.
                    Garnish with a few sprinkles of cinnamon. Eat immediately or save for later in the week.