Paleo Cookbook For Dummies (65 page)

Fortify you with nutrients to fuel your mind and body

Eating real foods produces these results. If you warm up a bowl of Chicken Fennel Soup for breakfast (see
Chapter 7
for the recipe), you're not breaking any rules! I promise you it's not weird. As long as what you're eating satiates you, creates a favorable blood sugar balance, and fortifies your body and mind, you're good to go. You're going to get a better workout, take better care of your kids, and crush it at work or whatever you do. When you're fueling a healthy body, good stuff happens. Ditch the label “breakfast foods” and just focus on real foods for breakfast. You'll get used to it before you know it.

If you pass on most desserts because you don't want the extra sugar, you may feel duped to know that traditional breakfast cereals often have more sugar than most desserts. The Environmental Working Group's review of 84 popular cereals showed that most of them were loaded with sugar. In fact, one of the most popular kids' cereals is a staggering 56 percent sugar by weight.

If you can't fathom a breakfast without crunchy cereal and milk, mix up a batch of the Paleo Trail Mix in
Chapter 10
. Combine 1 cup of the trail mix with coconut milk and some berries if you like. If you want to buy pre-made trail mix, I suggest Steve's Original PaleoKrunch Cereal (which you can find at
www.stevespaleogoods.com/ProductDetails.asp?ProductCode=Cereal%2DOrig
).

Mini Cinnamon Pancakes

Prep time:
5 min •
Cook time:
10 min •
Yield:
12 pancakes

Ingredients

2 eggs

3 tablespoons coconut milk

3 tablespoons mashed ripe banana

¹
⁄
₂
teaspoon apple cider vinegar

¹
⁄
₂
teaspoon vanilla extract

1
¹
⁄
₂
tablespoons coconut flour

¹
⁄
₂
teaspoon ground cinnamon

¹
⁄
₄
teaspoon baking soda

¹
⁄
₈
teaspoon kosher salt

2 tablespoons ghee for frying

Directions

1
Whisk the eggs, coconut milk, banana, vinegar, and vanilla in a medium bowl until combined.

2
In a separate bowl, mix together the rest of the dry ingredients.

3
Combine the wet and dry ingredients and mix well. The batter should be fairly thin.

4
Heat a tablespoon of ghee over medium heat in a small frying pan or griddle. When the fat starts sizzling, add a tablespoon of batter to the pan for each pancake. You should be able to fit three or four pancakes in the pan.

5
Flip each pancake over when bubbles form on the surface and the edges are golden (about 1
¹
⁄
₂
minutes). Cook for an additional 30 to 60 seconds on the other side.

6
Repeat Steps 4 and 5 until you've used all the batter. (You may not need to add as much ghee each time.) Serve immediately.

Per serving:
Calories 32 (From Fat 20); Fat 2.5g (Saturated 1g); Cholesterol 31mg; Sodium 63mg; Carbohydrate 2g (Dietary Fiber 0.5g); Protein 1g.

Tip:
Top with fresh fruit or pureed berries for a sweet treat.

Recipe courtesy Michelle Tam, author of Nom Nom Paleo (
http://nomnompaleo.com
)

Almond Banana Pancakes

Prep time:
3 min •
Cook time:
5 min •
Yield:
2 servings

Ingredients

1 egg

2 ripe bananas, mashed

1 heaping tablespoon almond butter

1 tablespoon grass-fed butter

Directions

1
Beat the egg and mix well with the bananas.

2
Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture.

3
In a large skillet, melt the butter over low heat and then pour the batter into small cakes, about 4 inches across.

4
Brown on each side (keeping at low temperature) and serve warm.

Per serving:
Calories 275 (From Fat 146); Fat 16g (Saturated 5g); Cholesterol 107mg; Sodium 50mg; Carbohydrate 29g (Dietary Fiber 4.5g); Protein 7g.

Tip:
Top pancakes with grass-fed butter, fresh berries, or a touch of raw honey. Add vanilla and/or cinnamon for a delicious accent.

Note:
This dish is a good option for a quick breakfast and an alternative to pancakes made with almond or coconut flour, which may be a little heavier.

Recipe courtesy Mark Sisson, author of Primal Blueprint and Mark's Daily Apple (
www.marksdailyapple.com
)

Morning Honey Muffins

Prep time:
10 min •
Cook time:
15 min •
Yield:
6 servings

Ingredients

3 eggs

3 tablespoons honey

2 tablespoons coconut oil, melted

2 tablespoons canned coconut milk

¹
⁄
₄
teaspoon salt

¹
⁄
₄
teaspoon vanilla extract

¹
⁄
₄
teaspoon baking powder

¹
⁄
₄
cup coconut flour

1 mashed ripe banana

¹
⁄
₂
cup chopped pecans (optional)

Directions

1
Preheat the oven to 400 degrees. Prepare a muffin tin by placing paper liners in 6 cups.

2
Combine the eggs, honey, coconut oil, coconut milk, salt, and vanilla.

3
Sift together the baking powder and coconut flour and then combine with the wet ingredients. Mix well and then fold in the mashed banana and chopped pecans (if desired).

4
Divide your batter into the lined muffin cups and bake for 15 minutes.

Per serving:
Calories 160 (From Fat 86); Fat 10g (Saturated 6g); Cholesterol 92mg; Sodium 146mg; Carbohydrate 17g (Dietary Fiber 2.5g); Protein 4g.

Tip:
These muffins are great with eggs or just eaten on their own. You can freeze a bunch of these for breakfast on the run.

Recipe courtesy George Bryant, CEO and author of Civilized Caveman Cooking Creations (
http://civilizedcavemancooking.com
)

Thai Rolled Omelet

Prep time:
5 min •
Cook time:
10 min •
Yield:
1 serving

Ingredients

2 eggs

¹
⁄
₂
teaspoon fish sauce

1 tablespoon chopped fresh cilantro

1 tablespoon chopped scallions

Lime wedge (
¹
⁄
₄
lime)

1 tablespoon ghee

Directions

1
Crack the eggs into a medium bowl and add the fish sauce, cilantro, scallions, and a squeeze of lime juice. Whisk together until frothy.

2
Heat the ghee in a seasoned 8-inch cast-iron skillet or a regular 8-inch skillet with sloped sides over high heat. Swirl the melted fat to cover the sides of the pan. When the ghee is shimmering, add the egg mixture.

3
Let the eggs sit undisturbed for 10 to 15 seconds.

4
Tip the pan back toward you at a slight angle so the omelet begins to bunch up at the far edge of the pan and then roll over itself. (You can help it roll with a spatula if needed.)

5
When the omelet is mostly cooked through, tip it out of the pan. Serve immediately.

Per serving:
Calories 211 (From Fat 135); Fat 15g (Saturated 5g); Cholesterol 372mg; Sodium 484mg; Carbohydrate 4.5g (Dietary Fiber 0.5g); Protein 14g.

Recipe courtesy Michelle Tam, author of Nom Nom Paleo (
http://nomnompaleo.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Machacado and Eggs

Prep time:
5 min •
Cook time:
10 min •
Yield:
3 servings

Ingredients

6 eggs

Pinch of salt

Pinch of pepper

2 tablespoons coconut oil, divided

¹
⁄
₄
cup carne seca (also called machacado) or dried beef

¹
⁄
₄
cup diced onion

1 clove garlic, minced

¹
⁄
₂
a jalapeño, ribs and seeds removed, minced

¹
⁄
₂
a medium tomato, seeded and diced

¹
⁄
₄
teaspoon chili powder

Directions

1
Crack the eggs into a medium bowl, sprinkle with the salt and pepper, and then lightly beat with a fork or whisk. Set aside.

2
Heat a skillet over medium-high heat and add 1 tablespoon of the coconut oil. When the pan is hot, add the remaining ingredients except the eggs.

3
Sauté, stirring with a wooden spoon, until the onions are tender, about 7 to 10 minutes.

4
Push the vegetables and beef to the side of the pan and add the remaining coconut oil. Add the eggs to the pan and push the meat into the eggs.

5
Allow the egg to begin to set, and then stir with a wooden spoon. Continue to gently scramble until the eggs are cooked to your desired doneness. Taste and adjust the seasonings.

Per serving:
Calories 365 (From Fat 216); Fat 24g (Saturated 12g); Cholesterol 369mg; Sodium 1,180mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 31g.

Recipe courtesy Melissa Joulwan, author of Well Fed: Paleo Recipes for People Who Love to Eat and The Clothes Make the Girl (
www.theclothesmakethegirl.com
)

This recipe has been vetted by the team at Whole9 (
http://whole9life.com
) and is considered acceptable for a cleansing 30-day Paleo launch.

Easy Paleo Frittata

Prep time:
5 min •
Cook time:
20 min •
Yield:
2 servings

Ingredients

1 tablespoon coconut oil or ghee

1 cup leftover cooked meat

1 cup frozen broccoli or any leftover vegetables

4 eggs

2 tablespoons coconut milk

Pinch of kosher salt

Pepper

Directions

1
Preheat the oven to 350 degrees.

2
Heat the coconut oil or ghee in an 8-inch cast-iron skillet over medium heat. Add the meat and stir-fry until heated through.