Read The Primal Blueprint Cookbook Online
Authors: Mark Sisson,Jennifer Meier
The Primal Blueprint Cookbook (19 page)
IÇOISE
S
ALAD
This salad is so tasty and satisfying you should consider eating it any time of day (yes, even for breakfast). We’ve revamped the classic Niçoise Salad with this quick-to-assemble colorful
Primal Blueprint
version, using convenient pantry and refrigerator staple items as well as some specialty ingredients that add nourishing bonuses.
Don’t save beautiful fish eggs just for fancy occasions; bright orange salmon eggs add an easy eye-catching garnish to everyday savory dishes, and like all eggs, pack a powerful punch of nutrition into a tiny package. Salmon, carp, and tobiko fish roe are often available for just a few dollars in the gourmet coolers of well-stocked supermarkets. Unopened jars keep for a long time in the refrigerator; once opened, use within a week.
INGREDIENTS:
2 cups tender lettuce greens or watercress, torn into bite sized pieces
½ can tuna, packed in olive oil, flaked but not drained
1 tablespoon raw apple cider vinegar 1 teaspoon rustic grainy mustard ½ ripe avocado, diced
1 hard boiled egg, cut into wedges or slices
1 lacto-fermented cucumber pickle, sliced
1 tablespoon salmon eggs (roe), or other salt-cured fish egg variety
SERVINGS: 1 light meal or 2 side salads
INSTRUCTIONS:
Place washed and torn lettuce greens in a shallow bowl or on a plate. Top with flaked tuna, drizzling the olive oil from the tuna over the lettuce greens. Mix the mustard with the cider vinegar in a small bowl, then drizzle over salad. Toss lightly to blend oil and mustard-vinegar mixture.
Scatter remaining ingredients except salmon roe on top of tuna and salad greens. Garnish with salmon roe in center of salad.
The Mother of All Vinegars
Raw unfiltered cider vinegar (with the “mother”—a cobweblike substance that develops during fermentation and rests at the bottom of the bottle) is great for digestion, as is the old-fashioned cucumber pickle (traditionally preserved with lacto-fermentation instead of modern industrial pickling techniques). Look for probiotic-rich pickles in the refrigerated case with “raw” foods at your local health food store, though sometimes you can still find these at well-stocked conventional supermarkets with the other chilled pickles.
Additional suggestions:
The classic Niçoise Salad also includes lightly steamed slender green beans (haricots verts), and tender chunks of cooked new potatoes (warm or chilled).
ISH
P
ATTY
C
AKES
Fish cakes are extremely popular in families with young children, as it’s an easy meal to make that nearly everyone enjoys. Additionally, canned fish is an economical way to enjoy nutritious wild-caught fish year-round. Most fish cake recipes use breadcrumbs, but we’ll use gluten-free coconut flour instead. Also, sardines can be used, but expect a fishier flavor.
If the fish comes with skins and bones don’t remove them. Simply mash them up as they are soft and edible and will disappear, providing absorbable minerals and trace nutrients (you might want to be alone in the kitchen at this stage if you think family members will object).
INSTRUCTIONS:
Place drained fish in a large bowl and flake with a fork. Add eggs, onions, herbs, mustard, salt and black pepper and stir to mix well. Add coconut flour a little at a time, mix-ing well and stopping when the mixture will hold together in a patty shape.
Heat a wide skillet with some fat over medium heat.
Shape mixture into 3 inch patties (don’t make them larger or they will be too hard to turn over in one piece).
INGREDIENTS:
2 cans of wild-caught salmon or mackerel (or 1 can of each), about 14–15 ounces each, drained and flaked
2 eggs, beaten
¼ cup finely minced onion or scallions, raw or lightly cooked
2 tablespoons chopped parsley or dill (2 teaspoons if dried)
1 teaspoon prepared mustard
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
Approximately ¼ cup coconut flour, more if the mixture is too wet to hold together, less if the mixture is too dry
High quality cooking fat, such as ghee or non-hydrogenated lard (don’t use plain butter or extra virgin olive oil as it will brown too much)
Canned vs. Fresh Salmon
Farmad salmon doesn’t can well, which means the majority of canned salmon is wild. Although fresh wild caught salmon is preferred (it contains more canned salmon), salmon sold in cans is an affordable substitute.
Keep the patties the same diameter and thickness for even cooking.
Place patties into hot pan (do not crowd them) and cook until golden and lightly browned, about 5–7 minutes. Try not to disturb or turn prematurely for the best outer crust formation. Using a flexible thin pancake turner/spatula, flip over fish cakes, being careful to not break them. Cook the other side.