Read Paleo Cookbook For Dummies Online
Authors: Kellyann Petrucci
Paleo Cookbook For Dummies (67 page)
Evolving Past Sandwiches
One of the reasons people stick to sandwiches for lunch is that they're easy to throw together, which for many is essential. The problem is that after you eat the sandwich, you feel full and lethargic â like you swallowed a bowling ball. Sandwiches aren't the only quick lunch on the block; you can easily throw together a Paleo-friendly lunch and save the bowling ball for league night.
For pain-free lunches, check out these pointers:
Double your dinner recipes:
If you multiply your recipes at night for dinners, you can use the leftover protein for your lunch the next day. Now just add some vegetables, fruits, and healthy fat, and your lunch is ready to go.
Assemble an easy Paleo soup:
Bring in a thermos of your favorite Paleo broth (see Chapters
7
and
18
for options) and a container of protein and veggies. Pour the hot broth over protein and veggies before serving.
Create a meal plan:
One of the ways I made my life so much easier as a working mom was to set up a two-week dinner schedule that constantly repeated. I never had any guesswork or surprises, and it made life so easy. You can apply the same approach to your lunches. Engage in a Monday through Friday schedule and rotate. For example, Mondays are stir-fry, Wednesdays are lettuce wraps, and Fridays are soups.
Paleo Chicken Wraps
Prep time:
15 min â¢
Cook time:
10 min â¢
Yield:
4 servings
Ingredients
1 head Bibb lettuce
1 tablespoon coconut oil
1
â
2
cup diced red onion
1 pound ground chicken
3 tablespoons chopped fresh cilantro
3 tablespoons lime juice
1
1
â
2
tablespoons fish sauce
1
â
2
teaspoon salt
1
â
2
teaspoon pepper
1
â
2
teaspoon chili powder
Coconut aminos to taste (optional)
Hot sauce to taste (optional)
Directions
1
Separate the lettuce leaves and wash and dry them.
2
In a large skillet, heat the coconut oil over medium heat; add the onions and sauté for one minute Add the chicken and cook until it's no longer pink, about 10 minutes.
3
Stir in the cilantro, lime juice, fish sauce, salt, pepper, and chili powder.
4
Divide the lettuce leaves among four servings and spoon the chicken mixture into each lettuce leaf.
5
Sprinkle on some coconut aminos and hot sauce (if desired).
Per serving:
Calories 267 (From Fat 159); Fat 18g (Saturated 7g); Cholesterol 121mg; Sodium 908mg; Carbohydrate 5g (Dietary Fiber 1.5g); Protein 26g.
Tip:
Red Boat brand fish sauce is Paleo-approved. Coconut aminos are a fantastic replacement for soy sauce. If you like the taste of soy sauce, you may want to sprinkle some aminos on to finish off your wraps.
This recipe has been vetted by the team at Whole9 (http://whole9life.com) and is considered acceptable for a cleansing 30-day Paleo launch.
Tuna and Avocado Wraps
Prep time:
5 min â¢
Yield:
1 serving
Ingredients
One 5-ounce can wild albacore tuna, drained
1 scallion, thinly sliced
1
â
2
a medium jalapeño pepper, seeded and minced
Kosher salt to taste
Pepper to taste
1
â
2
a medium avocado, pitted and peeled
Juice of half a lime
2 butter lettuce leaves
Directions
1
Place the tuna in a small bowl and gently break apart the fish with a fork.
2
Add the scallion and jalapeño to the tuna and mix well. Add salt and pepper to taste.
3
In a separate bowl, mash the avocado with the lime juice and salt and pepper to taste. Add this guacamole to the tuna mixture and stir to combine.
4
Spoon the tuna salad onto the lettuce leaves and eat immediately.
Per serving:
Calories 299 (From Fat 105); Fat 12g (Saturated 2g); Cholesterol 43mg; Sodium 491mg; Carbohydrate 11g (Dietary Fiber 6g); Protein 39g.
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.
Cabbage Slaw with Tangy Carrot Dressing
Prep time:
5 min, plus refrigeration time â¢
Yield:
3 servings
Ingredients
1
â
2
a medium head of red cabbage, thinly sliced
1 medium carrot, peeled and shredded
1
â
2
cup fresh cilantro, roughly chopped
2 scallions, thinly sliced
2 to 4 tablespoons Tangy Carrot and Ginger Salad Dressing
1 avocado, peeled, pitted, and diced
1
â
4
cup toasted slivered almonds (optional)
Directions
1
Combine the cabbage, carrot, cilantro, scallions, and dressing in a medium bowl and toss well.
2
Let the slaw marinate in the fridge for at least 1 hour or until you're ready to serve it.
3
Before serving, mix in the avocado and sprinkle with the almonds (if desired).
Per serving:
Calories 186 (From Fat 99); Fat 11g (Saturated 1.5g); Cholesterol 0mg; Sodium 75mg; Carbohydrate 21g (Dietary Fiber 9g); Protein 5g.
Note:
The recipe for the Tangy Carrot and Ginger Salad Dressing appears in
Chapter 9
.
Tip:
This slaw tastes better if you make it ahead because the cabbage softens and absorbs the flavorful dressing.
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.
Scotch Eggs
Prep time:
15 min â¢
Cook time:
30 min â¢
Yield:
8 servings
Ingredients
2 pounds ground pork
2 teaspoons salt
1 teaspoon pepper
1
â
2
teaspoon ground nutmeg
Pinch of ground cinnamon
Pinch of ground cloves
1 teaspoon dried tarragon leaves
1
â
4
cup fresh parsley leaves, minced
1 tablespoon dried chives
2 cloves garlic, minced
8 hard-boiled eggs, peeled
4 ounces fried pork rinds (optional)
1 raw eggs (optional)
Directions
1
Preheat the oven to 375 degrees. Cover a rimmed baking sheet with parchment paper.
2
In a large mixing bowl, combine the pork, salt, pepper, nutmeg, cinnamon, cloves, tarragon, parsley, chives, and garlic. Knead with your hands until well mixed.
3
Divide the pork mixture into 8 equal servings. Roll each piece into a ball and flatten it into a pancake shape. Wrap the meat around a hard-boiled egg, rolling it between your palms until the egg is evenly covered.
4
Place the meat-wrapped eggs on the baking sheet.
5
If desired, place the pork rinds in the bowl of the food processor and process until they resemble bread crumbs; pour them onto a plate or in a shallow bowl. In another shallow bowl, beat the raw eggs.
6
Gently roll each wrapped egg in pork rind crumbs to get a thin dusting. Roll in the raw egg and then roll a second time in the crushed pork rinds to evenly coat. Place on the baking sheet.
7
Bake for 25 minutes; increase the temperature to 400 degrees and bake an additional 5 to 10 minutes, until the meat balls are golden brown and crisp.
Per serving:
Calories 345 (From Fat 198); Fat 22g (Saturated 8g); Cholesterol 277mg; Sodium 735mg; Carbohydrate 1.5g (Dietary Fiber 0g); Protein 36g.
Tip:
Moisten your hands with a little water if the raw meat sticks to them while you're wrapping the eggs.
Note:
If you use pork rinds, make sure they're all natural and contain just pork and salt â no MSG or other additives. A good brand is Carolina Gold Nuggets.
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.
Packable Paleo lunch
This idea comes from Melissa Joulwan, my coauthor of
Living Paleo For Dummies
(Wiley) and a recipe contributor for this book:
1. Place two servings of frozen vegetables in a portable container; drizzle olive oil over the top and add a generous sprinkle of garlic powder, salt, and ground black pepper.
2. Add a serving of protein on top â grilled chicken, frozen cooked shrimp, browned ground beef, or whatever you have on hand â and place the lid on the container.
3. In a separate container, place salad dressing or sauce.
4. When it's time to eat, warm the container of vegetables and protein. Transfer to a plate and drizzle with sauce.
Czech Meatballs
Prep time:
15 min â¢
Cook time:
20â25 min â¢
Yield:
6â8 servings