Read The Primal Blueprint Cookbook Online
Authors: Mark Sisson,Jennifer Meier
The Primal Blueprint Cookbook (37 page)
LACKBERRY
M
ARINADE
This marinade was inspired by the irresistibly sticky, sweet and savory experience of eating Korean-style ribs. Typical recipes for Korean ribs call for copious amounts of sugar, but in this marinade the sweetness comes from antioxidant-rich blackberries. The fruit both flavors and tenderizes the meat and helps create the finger-lickin’ coating we all love. Try it with beef or pork, although don’t feel compelled to only use ribs; different cuts of meat work well in this marinade, too.
INSTRUCTIONS:
Blend all ingredients in the blender.
INGREDIENTS:
1 cup blackberries, fresh or defrosted
¼ cup wheat-free tamari
¼ cup unseasoned rice vinegar
1 tablespoon toasted sesame oil
2–4 stalks of scallions, roughly chopped
2–4 garlic cloves, finely chopped
Grilled Meat Should be Done Well, Not Well Done
Some forms of charred or overcooked meat may contain heat-altered chemical by-products that may have carcinogenic effects if consumed frequently over time. Pay attention to meat as it cooks to avoid burning. Use a thermometer to gauge doneness and avoid grilling meat over high-heat for extended amounts of time.
There is also some strong evidence that marinating meat before grilling reduces the amount of carcinogens in charred meat. Researchers aren’t entirely sure why—marinades may create a barrier between the meat and the heat source, draw out chemical precursors of carcinogens, or it could be that the herbs and spices in marinades have an antioxidant effect. Whatever it is, you now have one more reason (besides flavor) to marinate that steak.
ARSLEY
O
IL
Parsley is just one herb you can use for this richly-colored and subtly flavored oil that triples as a sauce, dressing and marinade. Basil and tarragon will also work really well. The oil can be used as a light marinade for meat, or drizzled on the meat after cooking. It can also be drizzled over vegetables and salads and used to sauté. Consider adding minced garlic or red pepper flakes for more flavor.
INSTRUCTIONS:
The first step is blanching the herb to bring out the color. Fill a pot with the water and salt. Bring to a boil and add the parsley, pushing it down so it’s completely under water. Boil for just 20 seconds (you’ll notice the color of green intensifying) then immediately submerge the parsley in a bowl of cold water for 20 seconds. Drain and squeeze out excess water from the parsley.
INGREDIENTS:
7 cups water
1 teaspoon salt
1 bunch of parsley (about 25–30 stems)
1 cup olive oil
Chop the parsley into smaller pieces, then put it in the blender for 2 minutes with the olive oil. The mixture will become very smooth and completely green in color.
Pour the oil through a fine mesh strainer or through cheese cloth stretched tight over the top of a bowl. All of the parsley particles should be caught by the strainer, so what drips out very slowly is pure oil flavored by parsley. This process may need to be done in small batches depending on how big the strainer is.
ASIC
V
INAIGRETTE
Mastering a basic vinaigrette allows you to create dozens of differently flavored dressings, all using this recipe as a starting point. The key to making vinaigrette is balancing the oil and acidity, usually close to a 2:1 oil to vinegar ratio.
To change up this recipe, use lemon instead of vinegar; add more mustard or none at all; substitute garlic for shallot and consider adding fresh herbs.
INSTRUCTIONS:
Whisk together the first five ingredients by hand, then slowly add oil and continue whisking until blended. Purée first five ingredients in a food processor then slowly add oil in a steady stream. Tightly covered in a refrigerator, vinaigrette will keep for several weeks. Shake well before use as the oil and vinegar will separate.
INGREDIENTS:
¼ cup vinegar—red wine, sherry or balsamic
1 tablespoon chopped shallot
1 teaspoon mustard
½ teaspoon salt
¼ teaspoon black pepper
½–¾ cup oil
