Paleo Cookbook For Dummies (44 page)

Tomatoes are acidic and react with the metal in the cans. The interior coating of the cans contains Bisphenol A (BPA), a nasty, estrogen-mimicking chemical that can make you sick and fat and cause infertility problems. All the companies in the industry have BPA issues in their cans, so buying jarred tomatoes is best. BPA-free tetra paks like Pomi or Trader Joe's brand are safe. My favorites are jarred organic strained tomatoes and tomato paste from Bionaturæ (
www.bionaturae.com/tomatoes.html
) and conventional tomatoes in tetra pak cartons by Pomi (
http://pomi.us.com/home.php
) or Trader Joe's brand Italian Tomato Starter Sauce.

Any and all sweeteners, artificial sweeteners, and no-calorie sweeteners (including Paleo-approved ones) can open the floodgate for more carb and sugar cravings. I've included some natural sweeteners on the pantry list, but don't let that mislead you into thinking that they're acceptable everyday indulgences. They're simply the best options for that once-in-a-while treat.

Sipping on Paleo-smart drinks

The worst thing you can do is drink liquid (specifically sugary) carbohydrates. Even if the drink is made from fruit, it lacks the fiber and the other parts from fruit that help to buffer the glycemic response of sugary juice. Paleo-approved drinks don't contain any added or artificial sugars, toxic dyes, preservatives, or fake anything — including vitamins. You can enjoy the following options while enjoying your health:

Tea (green, herbal, white).

Water with fruit slices (lemon, lime, orange, berries, and so on). Add mint or spearmint leaves for extra flavor.

Mineral Water (Mountain Valley Spring Water is best:
www.mountainvalleyspring.com
).

Coffee (organic is best).

Cooking Smart to Retain Flavor and Nutrition

Cooking can help move you either toward or away from health, depending on how you do it. Little cooking tweaks or pointers can make all the difference in the health of your meal. This section offers some valuable pointers to get you cooking in the know.

You certainly don't have to be a gourmet chef to use healthy cooking techniques. Anyone can use these simple methods to prepare foods; they lock in high-octane flavor and provide deep nutrition.

Paleo-smart cooking methods

Even the best intentions and the healthiest ingredients can be ruined by unhealthy cooking methods. For example, breading and deep-frying those grass-fed meats doesn't exactly support your health and weight goals. To get the most out of your Paleo kitchen, you need to prepare foods in a way that doesn't demean their nutritional value. The Paleo-approved cooking methods in this section help you do just that.

No matter what method you use to cook your food, using spices and herbs is one of the best ways to add color, flavor, and aroma to your meals. Try to choose fresh herbs that are bright, have a pungent color, and aren't wilted. Always add them toward the end of cooking. If you're using dried herbs, you can add them at the earlier stages of cooking. Go ahead and experiment!

Baking

You don't have to add anything extra to food when you bake. You can just place lean meats, seafood, poultry, vegetables, or even fruits in a covered or uncovered pan or dish. The hot, dry air of your oven turns these foods into something special — without the extra calories or fat. Try baking some of the denser carbohydrates such as squash or sweet potatoes. The heat caramelizes the natural sugars, making for a delicious side dish.

Braising

When you
braise
meats, you first brown them on high heat to caramelize the outside and then slowly cook them at low heat in flavored liquid, such as water or broth, to make the meat tender and lock in all its flavors. Braise in the oven in a covered pan or on the stovetop in a heavy pot with a tight-fitting lid. Consider adding herbs, spices, and vegetables to the braising liquid and, when the meat is done, using the braising liquid to create a flavorful, nutrient-rich sauce.

Braising is a fantastic method to use for inexpensive, tougher cuts of meat because it tenderizes them the way other cooking methods can't. Cook times vary, but it's usually about 40 minutes per pound of meat.

Sautéing and stir-frying

Sautéing and stir-frying
both involve quickly cooking foods in small amounts of fat over high, direct heat.
Sautéing
uses less fat than stir-frying does; you typically allow the food to brown before moving it around in the pan.
Stir-frying
uses more fat, and you move the food around in the pan more. They're both great methods for adding flavor to thinly, uniformly sliced meat and vegetables.

Roasting

Three words describe roasting: simple, healthy, and delicious. Just place a chicken or a beef roast in a pan, surround it with hearty vegetables, and put it in the oven for a few hours. The meat cooks in its natural juices, and you can simmer and strain the drippings in the bottom of the pan and turn them into a sauce.

Roasting and baking are similar methods of dry cooking, but you apply them to two different kinds of foods. You generally roast foods that have structure already, such as meat and vegetables. You typically bake foods that don't have much structure before going into the oven, such as casseroles or pies.