Read The Primal Blueprint Cookbook Online
Authors: Mark Sisson,Jennifer Meier
The Primal Blueprint Cookbook (24 page)
Spinach Is Just The Beginning
Dark, leafy greens are considered one of the most nutrient-dense foods available. Greens can be served raw in salads, sautéed in fat or put into soups. Below are just a few to try.
Swiss Chard: Member of the beet family with long, sometimes multi-colored stems and large fan-like leaves. Mild with a slight astringency.
Kale: Member of the cabbage family with a mild flavor that can sometimes be bitter. The leaves are thicker and chewier than other greens and the tough center stalk should be removed before cooking.
Watercress: Small, delicate leaves with a very peppery flavor.
Mustard Greens: Lacy, larger leaves that have a spicy, mustard-like flavor.
Beet Greens: The leaves and stems attached to beets are mild in flavor and wilt easily.
Broccoli Rabe: A relative to cabbage and turnips that has a stronger flavor and pronounced bitterness.
Purée the soup with an immersion blender or a regular blender (beware of hot liquid splashes). Return the soup to the pot and season to taste with sea salt and black pepper. Add coconut milk to soup and simmer over medium-low heat for a few minutes.
RAISED
C
ABBAGE
This old-fashioned dish brings a homey feel to the table, but without the stinky lingering sulfur odor of boiled-to-death cabbage. Cabbage is a long-keeping cool weather vegetable. It is an excellent pairing with any roast or meatloaf (especially with pork) and can often be cooked simultaneously, as the oven temperatures needed are quite similar. The final step, baking uncovered with a higher temperature, can even be delayed until the roast is finished and resting out of the oven. Just remove the cabbage dish from the oven once it is tender (after about 2 hours), uncover and set aside while the roast continues to cook. Return the cabbage dish to the hot oven to complete the final step.
INSTRUCTIONS:
Adjust oven rack to middle position. Preheat oven to 325°F. Lightly grease a large gratin dish or 9x13 inch baking pan.
Peel off and discard any bruised or ragged outer leaves from the cabbage. Cut cabbage into 8 wedges. Arrange the wedges in the baking dish without crowding or it will affect braising. If there is too much cabbage, omit one or two wedges as needed to create a mostly single layer.
INGREDIENTS:
1 head green cabbage (about 1 ½–2 pounds)
1 medium yellow onion, coarsely chopped
1 or 2 large carrots, cut into ¼ inch rounds
¼ cup chicken stock or water
¼ cup extra virgin olive oil, high quality lard, or bacon drippings (adds a smoky flavor)
teaspoon crushed red pepper flakes, or to taste
Scatter the onion and carrot over the cabbage. Drizzle the oil and stock or water over the vegetables. Season lightly with sea salt, pepper, and the pepper flakes. Cover tightly with foil or a tight fitting lid, and bake in oven 1 hour. Turn the cabbage wedges with tongs after an hour. Wedges may fall apart as they are turned; work gently to keep wedges as intact as possible. If needed, add a few tablespoons of water to avoid baking dry. Replace foil or lid.
Bake 1 hour longer, or until vegetables are very tender.
When the cabbage is completely tender, remove the foil or lid, increase the oven heat to 400°F, and roast uncovered until the vegetables begin to brown, about 10–15 minutes. Serve warm or at room temperature.
Variation: Braised Cabbage with Balsamic Vinegar
After about 2 hours baking, when cabbage is cooked and tender, remove foil or lid, increase oven temperature to 400°F. Drizzle 1 ½ tablespoons balsamic vinegar over vegetables, then roast uncovered as directed above in final step.
ACON
B
ROCCOLI
S
ALAD
This slightly tart-sweet-salty salad is always popular at gatherings (except perhaps at strictly vegetarian events) even with some who profess an avowed dislike of broccoli. The most common versions of this popular recipe are loaded with too much refined white sugar and unhealthy omega-6 oils from commercial mayonnaise. This is a much less sugary version that also uses mayonnaise made with more wholesome olive oil.
INGREDIENTS:
1 cup homemade mayonnaise (see recipe on page 224)
2–3 tablespoons raw honey, Grade B pure maple syrup, or coconut/palm sugar
1–3 tablespoons unfiltered apple cider vinegar, preferably raw (may be omitted)
10 slices cooked bacon, cut or crumbled into bite-size pieces (see “Bakin’ Bacon” recipe on page 46)
2 pounds of fresh broccoli (about 2–3 large crowns), rinsed well and cut into small florets about the size of a walnut or smaller (broccoli stems may be peeled and finely chopped)
1 cup nuts, chopped coarsely (try almonds or walnuts)
½ cup assorted raisins or dried fruit, or 1 cup cut up fresh fruit: grapes, cherries, blueberries, or chopped apples
(optional)
INSTRUCTIONS:
Combine mayonnaise and honey or maple syrup in a large bowl and mix well (adjust sweet-tart taste with cider vinegar).
Add bacon, broccoli, nuts, and dried fruit (if using) and mix until everything is evenly distributed and coated with dressing. Flavor is best if allowed to marinate in the refrigerator or on ice in a cooler at least a few hours.
