Paleo Cookbook For Dummies (77 page)

No matter what your health goals are — getting well, staying well, losing weight, or fighting aging — attaining them starts with creating the healthiest cells possible. Discovering foods like the vegetarian side dishes in this chapter helps your body produce these healthy cells. You can find bonus recipes, including one for a comforting Zucchini and Tomato Bake, online at
www.dummies.com/extras/paleocookbook
.

When you think of vegetables, think of the rainbow. You want to get as many colors in your diet as you can. The brighter the color, the more nutrients the veggies contain.

Understanding How Vegetables Keep You Looking Young

Healthy cells are different from cells under
oxidative stress,
which have unstable molecules, damage tissue, and age you. To avoid premature aging and
turn back the hands of time, you have to eliminate the oxidative stress patterns placed on your body. You can do so by eating immune-boosting, nutrient-dense foods such as Paleo vegetables. (Check out the nearby sidebar
“Striving for nutrient density”
for details on this designation.)

When you begin eating foods with nutritional excellence, your body starts to shed all its unhealthy cells. Layers of fat begin to peel away; you become leaner, stronger, and disease-free and defy your age. Immune-boosting foods do all these things and more:

Contain lots of minerals, helping your cells work their best

Contain the vitamins your body needs in sufficient amounts so you aren't in a deficient state, which leaves you wide open for disease

Add robust amounts of fiber to your daily plate for intestinal health

If vegetables have been missing from your plate lately, start by adding just one vegetable to every meal. As you figure out what Paleo vegetables you like and what recipes you love, work up to two vegetables on every plate.

Cocoa Cauliflower

Prep time:
5 min •
Cook time:
40 min •
Yield:
4 servings

Ingredients

1 head fresh cauliflower

1 teaspoon paprika

1 teaspoon unsweetened cocoa powder

¹
⁄
₄
teaspoon salt

¹
⁄
₄
teaspoon pepper

1 clove garlic, minced

2 tablespoons coconut oil

Directions

1
Preheat the oven to 400 degrees. Cover a baking sheet with parchment paper or aluminum foil.

2
With a sharp knife, remove the core of the cauliflower and break the head into florets. Place the florets in a large mixing bowl.

3
In a small, microwave-safe bowl, mix the paprika, cocoa, salt, pepper, and garlic with a fork. Add the coconut oil and microwave for 15 to 20 seconds, until the coconut oil is melted and the spices are fragrant.

4
Drizzle the spiced oil over the cauliflower in the bowl and toss until well coated.

5
Spread the cauliflower in a single layer on the baking sheet and roast in the oven for about 25 to 30 minutes, until it's tender and beginning to brown.

Per serving:
Calories 81 (From Fat 63); Fat 7g (Saturated 6g); Cholesterol 0mg; Sodium 168mg; Carbohydrate 5g (Dietary Fiber 2g); Protein 2g.

Tip:
If you don't care for the somewhat-bitter taste of unsweetened cocoa, you can make this dish without it; the cauliflower will still be tasty!

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.

Italian Broccoli

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

Ingredients

¹
⁄
₄
cup macadamia nut oil or coconut oil

2 cloves garlic, crushed

One 14.5-ounce can diced tomatoes

1 tablespoon balsamic vinegar

¹
⁄
₄
teaspoon dried basil

1 pound broccoli, trimmed and cut into spears

Salt and pepper to taste

Directions

1
Heat the oil in a large skillet over medium heat.

2
Add the garlic and cook for a few minutes, stirring constantly.

3
Pour in the tomatoes with their juices, the vinegar, and the basil and simmer until the liquid has reduced by about half.

4
Place the broccoli on top of the tomatoes and season with a little salt and pepper.

5
Cover and simmer over low heat for 10 minutes or until the broccoli is tender. Don't overcook the broccoli; it should be a vibrant green.

6
Pour the cooked broccoli into a serving dish and toss to blend with the sauce before serving.

Per serving:
Calories 180 (From Fat 126); Fat 14g (Saturated 12g); Cholesterol 0mg; Sodium 196mg; Carbohydrate 14g (Dietary Fiber 4g); Protein 4g.

Tip:
If you use coconut oil, the dish will take on a bit of coconut flavor. If you use the macadamia nut oil, it will have a richer, buttery taste.

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

Creamy Kale

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

Ingredients

1 large bunch kale (about 12 leaves)

1 teaspoon ground cumin

¹
⁄
₂
teaspoon ground coriander

2 cloves garlic, crushed

Pinch of salt

1 teaspoon coconut oil

¹
⁄
₂
cup coconut milk

Directions

1
Wash the kale and shake off any excess water. Remove the tough stems with the tip of a sharp knife. Roughly chop or tear the leaves.

2
Heat a large skillet over medium-high heat. Toss in about half the kale. Stir with a wooden spoon until the kale begins to wilt, and then add the remaining kale. Stir and cover with a lid.

3
In a small bowl, mix the cumin, coriander, garlic, and salt. Set aside.

4
When the kale is dark green and beginning to wilt, remove the lid and let any remaining water evaporate.

5
When the pan is mostly dry, push the kale to the side and add the coconut oil. Let the oil heat and then pour the spices directly into the pool of oil to release their fragrance, about 20 seconds.

6
Pour the coconut milk into the pan (not directly into the oil), stirring to combine the kale, seasonings, and milk. Sauté until the sauce begins to thicken.

Per serving:
Calories 131 (From Fat 90); Fat 10g (Saturated 8g); Cholesterol 0mg; Sodium 58mg; Carbohydrate 10g (Dietary Fiber 2g); Protein 3g.

Tip:
You can substitute another sturdy leafy green for the kale.

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.

Baked Sweet Potatoes

Prep time:
10 min •
Cook time:
30 min •
Yield:
4 servings

Ingredients

3 sweet potatoes, peeled and cubed (about 2 cups)

1.2 ounces freeze-dried blueberries, or
¹
⁄
₂
cup fresh blueberries

¹
⁄
₄
cup coconut milk

2 tablespoons lemon juice

2 tablespoons unsalted butter

1 tablespoon honey

1 teaspoon ground cinnamon

¹
⁄
₄
cup chopped pecans