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Bacon Sweet Potato Hash

sweet potato hash

Vitamin- and Protein-Packed Bacon Sweet Potato Hash

Ingredients:

  • 2 medium sweet potatoes, peeled and diced into 1/4″ pieces
  • 1 lb. of uncured bacon, chopped into bite-sized pieces
  • 1 bundle of kale or chard, stems removed and cut into 1/4″ strips
  • 4 eggs
  • 1 small onion, diced
  • 1 tsp. raw honey
  • dash of cinnamon
  • pinch of sea salt and black pepper

Yields a large skillet, enough for 4-5 hungry people.

Directions:

Fry the bacon in a cast iron or covered skillet until it is nearly crisp but not browned, about 5-7 minutes. With a straining spoon or spatula, take the bacon pieces out of the pan and place them on a rack to drain. Empty the bacon grease from the skillet (save it for future paleo recipes if you want) but don’t wash the pan. Return the pan to medium heat.

Add the diced sweet potatoes and onions to the skillet and cover. Allow to cook, covered, until the onions have caramelized a bit and the sweet potatoes are fork-tender (about 5-7 minutes). Add the bacon and greens and cover the pan again for about three minutes.

Crack the eggs into a bowl and whisk them until they’re fully incorporated, then stir into the hot skillet with the hash. Reduce the temperature to low and stir continuously until the eggs are incorporated and done.

Finish by adding a very slight drizzle of honey, a dash of cinnamon, a pinch each of both salt and pepper. You can also add a pinch of chili powder or cayenne if you like heat. Stir to integrate the hash completely, then plate it and enjoy!

    Roast Chicken and Vegetables

    roast chicken

    Roast chicken is pretty much paleo without even trying. Just make sure you season with paleo friendly options.

    Try this recipe below for a particularly tasty Sunday roast!

    Ingredients:

    Whole Chicken (Preferably Organic)

    Approx 2 Fluid ounces (50 mls) olive oil

    One Sprig of fresh Thyme

    One fresh lemon

    Three cloves of garlic

    Freshly ground black pepper

    Sea salt

    Your favourite paleo vegetables (no potatoes!)

    Directions:

    Take out giblets and rinse chicken, allow to dry or dry with kitchen towel.  Add crushed garlic cloves with a little thyme and all of olive oil to a blender and blend thoroughly. Massage this mixture into the chicken until it is well coated then add salt and pepper for some extra seasoning. Slice the lemon in two and place most of whole sprig of thyme in its centre ( ie what’s remaining after previous step), then put lemon into cavity of chicken.

    Add chicken to oven tray and place in a preheated oven (400 degrees Fahrenheit / 200 degrees Celsius), cover loosely with foil and allow to roast for 30 mins.

    Remove foil , reduce oven temp to 330 degrees Fahrenheit (170 degrees Celsius) and finish roasting until cooked (If you pierce chicken with a skewer juices should run clear). Full cooking time will vary dependant on size of bird , (this is generally displayed on the packaging of most purchased whole chickens). Add vegetables to roasting pan and roast until cooked (time varies depending on the vegies chosen – estimate the ideal time to add these dependant on expected time to cook chicken).

    Once chicken is cooked, and oven is switched off, allow it to soften a little, by leaving in still warm oven for 10 or 15 mins before carving. Juices from the roasting tray can be used for a tasty gravy or simply pour over carved chicken for flavour. Enjoy!

      Spicy Sweet Potato Wedges

      This is a simple paleo creation of mine which is great as a side with any meal or on its own as a snack, for sharing or just on your own!

      Ingredients:

      4 large sweet potatoes

      Cayenne Pepper

      Black Pepper

      Mixed Herbs

      Garlic Salt

      Paprika

      Olive Oil

      Directions:

      First note that apart from the sweet potatoes I haven’t listed quantities of the herbs, spices and oil. This is because you can either add a little or a lot dependant on how spicy you like them. Experiment with different quantities to find the perfect level just for you, or add some of your own herbs and spices to give a flavour all your own!

      First, peel sweet potatoes and cut into thin wedges, place into a plastic bag (I usually use 2 bags to prevent the oil from leaking), add all herbs to bag, add sufficient olive oil to allow the herbs and spices to stick to the sweet potatoes (this is a judgement call and you can always add more to the bag or the pan if you’re worried about the wedges drying out), close the bag and give a good shake until the wedges are all thoroughly coated. Remove wedges from bag (I usually just empty the bag directly onto the oven tray – though be careful that the plastic doesn’t touch the hot oven tray) and add to a preheated oven tray.

      Place oven tray into the middle of a preheated oven and cook for 20 – 30 mins at 200 degrees Celsius (390 degrees Fahrenheit) , turning wedges regularly. They’re ready when they look as crispy as you like them. Enjoy!

       

        Paleo Hummus

        hummus

        Ingredients:

        1 3/4 cup diced zucchni
        1/2 cup raw macadamias
        2 TBLSP Tahini and xtra vg ol oil.
        2 1/4 tsp lem juice
        1 tsp sea slt and cumin
        2 Roasted peppers
        1 garlic clove

        Directions:

        It’s possible to enjoy hummus on the paleo diet too, but you need to be creative since chickpeas aren’t allowed. To make paleo-hummus, start by dicing 1 3/4 cup of zucchini. Next place the zucchini, 1/2 cup of raw Macadamia nuts, 2 tablespoons each of tahini (store-bought is fine) and extra-virgin olive oil, 2 1/4 teaspoons of lemon juice, 1 teaspoon each of sea salt and cumin, 2 roasted red peppers, and a clove a garlic into a food processor. All you need to do now is blend the whole mixture until it’s nice and creamy. Place it into a serving bowl and enjoy this dip with raw vegetables to your heart’s content. If you plan to use store-bought tahini, then remember that it tends to settle and will need to be stirred before putting it in the food processor.

          Paleo Porridge

          porridge

          Ingredients:

          3/4 Cup cream from cooled coconut milk

          2/3 Cup of almonds

          Raw honey

          Extra spices to flavour.

          Directions:

          To make good paleo-approved porridge, start by cooling a can of coconut milk overnight until you have cream on the top. The next morning, place 3/4 of a cup of that cream in a saucier on medium heat until it returns to a liquid state. Next, grind up 2/3 of a cup of almonds in your food processor and pour them right into the milk. You can also stir in a small amount of raw honey to sweeten the mixture as you stir. Keep it on medium heat and stir for about five minutes. As you do so, the porridge will start to thicken up. When it reaches your desired thickness, add some extra spices such as cinnamon, nutmeg or whichever spice you prefer, pour it into a bowl, and enjoy. This recipe makes one serving.

           

            Paleo Crab Cakes

            crab cakes

            Ingredients

            1 Egg
            2 Tbsp Mayonnaise
            1 tsp Dijon Mustard
            1/2 tsp Worcestershire Sauce
            1/4 tsp Hot Sauce (i.e. Tabasco®)
            1/4 tsp Lemon Juice
            1 1/2 tsp Seafood Seasoning (i.e. Old Bay™)
            Ground Black Pepper to taste
            1 lb fresh lump Crabmeat
            1/4 Cup Almond Flour
            1 Tbsp finely Diced Red Pepper
            2 tsp sliced Green Onion
            1 Tbsp chopped fresh Parsley
            1/3 Cup Almond Flour

            Instructions:

            Grease baking sheet.

            Whisk together in a bowl to blend completely the first eight ingredients.

            Set in a separate bowl the fresh crab meat. Gently mixing in everything with your hands, add the egg and mayonnaise mixture to the crab meat.

            Once combined, add the 1/4 cup almond flour, peppers, green onions, and parsley to mix in.

            Form six patties. In a separate and shallow bowl, set the 1/3 cup of almond flour inside. Completely cover all patties.

            Place on baking sheet and put into the refrigerator to set for approximately an hour.

            Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius)

            Bake for 15-20 minutes or until golden brown.

              Paleo Hamburger Patty

              paleo hamburger patty

              Hamburgers are definitely approved paleo food. Aside from not eating them on buns, you need not change most of the ingredients. It’s an opportunity to experiment with new taste combinations.1 lb. ground meat

              Ingredients

              1 sweet onion, sliced thin
              1-2 tomatoes, sliced
              1-2 bell peppers, sliced in strips
              8 oz. mushrooms, any kind, sliced
              Spices and seasonings, your preference
              Fresh cilantro or parsley sprigs

              Directions

              Mix seasonings into meat before frying or grilling. For a slightly unusual spicy taste, try a bit of powdered ginger. Fry burgers with onions, peppers and mushrooms in avocado, olive or unflavored coconut oil. Use homemade paleo-ingredient mayonnaise, ketchup and mustard if desired. Garnish with cilantro or parsley, or wrap burgers in leaves of spinach and enjoy.

              For a true paleo-burger, use locally raised and grass-fed pastured meat. Bison is preferable. Turkey, chicken or lamb are also good choices.

              Is cheese acceptable? Many people in the Paleolithic era had milk from sheep, goats or cows. Try taking an “eat like your ancestors” approach. To make an informed decision, discontinue dairy for a month to six weeks, then resume and see how you feel.

                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.