Download Better Than Paleo eBook 1 Week PDF

TitleBetter Than Paleo eBook 1 Week
File Size4.4 MB
Total Pages42
Document Text Contents
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2 3

Table of Contents

Breakfast 4

Lunch 16

Dinner 32

Side Dishes 48

Snacks 60

Desserts 68

Basics 74

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Oven-Baked Tangy BBQ
Pork Spare Ribs
Utensils preparation 30 minutes | pot cooking 3-3.5 hours | users servings 2-4

We’ve substituted the ketchup you usually find in barbecue sauce for tomato

paste (look for organic varieties in glass jars, instead of canned). You’ll avoid the

sugar, corn syrup, and other additives you find in most ketchup-based sauces,

and the real tomato taste can’t be beat. These take a few hours to cook (largely

unattended), so get them going on a weekend and enjoy the aroma as they bake.

Preheat the oven to 275 degrees. Bring the spare ribs to room temperature. Lay the ribs in a

baking tray, bone side down, and season the pork with salt and pepper. For the first round of

cooking, put the ribs in the oven and bake them for 1 hour while making the barbecue sauce.

Heat lard or fat of choice in a medium-to-large-sized saucepan over medium-low heat.

Add the onions and cook for about 5 minutes. Add the celery and cook for 5 additional

minutes. Both the onions and celery should be softened. Add the garlic and allow to cook

for 1 minute before adding the next ingredients. Stir in the tomato paste, vinegar, lemon

juice, cumin, ground mustard, chili powder, paprika, and salt. Let the mixture simmer for

10 minutes but stir it frequently during this time.

Note: If it thickens too much for your liking, you can thin out with about 1/4 cup of stock/bone broth.

When the ribs have baked for one hour, remove them from the oven, cover them

thoroughly and evenly with half the barbecue sauce, and return to the oven for 1 more hour.

When the second hour of cooking time is complete, remove the tray and baste the ribs

with the remaining half of the barbecue sauce. Return the ribs to the oven and bake for

1 additional hour. Serve when ribs are tender, after about 3 to 3 1/2 hours total cooking time.

Note: Save leftover bones for stock! They can be mixed with beef bones for beef stock, put in with

chicken stock, or can be made into pork stock with other pork bones.

2 to 3 pounds pork spare ribs

sea salt and freshly ground pepper

2 Tablespoons lard or traditional
fat of choice

1 cup onion, minced
(1 small onion or 1/2 large onion)

1 rib celery, minced,
about 1/2 cup or a bit more

6 cloves garlic, peeled, smashed, and
minced (or pressed)

7-ounce jar of tomato paste
(about 3/4 cup)

1/3 cup apple cider vinegar

2 Tablespoons lemon juice,
freshly squeezed

1 teaspoon ground cumin

1/2 teaspoon ground mustard

1/4 teaspoon chili powder

1/4 teaspoon paprika
(smoked paprika if you have it)

1/4 teaspoon sea salt

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West African Chicken Stew
Utensils preparation 15 minutes | pot cooking 1.5 hours | users servings 6-8

In this stew, you brown the chicken and then stew it on the bone. You

can serve with the bones, but this gets messy, so before serving I prefer

to remove the meat from the pot, shred it, and return it (boneless) to the

stew. Why stew with the bones at all? Because they add a ton of flavor—

and nutrients—to the stew.

Salt the chicken pieces well. Heat the fat in a large soup pot set over medium-high heat

and brown the chicken; you may need to do this in batches so that you don’t crowd the

pot. Set the chicken pieces aside as they brown. Sauté the onions in same fat for

3-4 minutes, stirring often and scraping any browned bits off the bottom of the pot.

Add the ginger and garlic and sauté another 1-2 minutes, then add the bell peppers

and sweet potatoes. Add the chicken, chicken stock, crushed tomatoes, almond butter,

coriander, cinnamon, cumin, and stir well to combine. Bring to a simmer and taste for salt,

adding more if needed.

Cover the pot and simmer gently for 90 minutes (check after 1 hour), or until the chicken

meat easily falls off the bone and the sweet potatoes are tender. (At this point you can

remove the chicken pieces, let them cool slightly, and remove the meat from the bone;

discard the skin or chop it and return to the pot, along with the shredded chicken meat.)

Adjust the seasonings for salt; then add as much black pepper as you think you can

stand—the stew should be peppery. You can also add the optional chili or chili powder

at this stage. Stir in the cilantro and serve.

*see recipe on page 78

4 uncooked chicken legs with
thighs attached, or 4 equivalent-sized

chicken pieces

2 Tablespoons traditional fat of choice

1 large or 2 small yellow onions, chopped

1 teaspoon fresh ginger,
peeled and minced

3 large or 6 small garlic cloves, crushed
and minced

1 pound red bell peppers, seeded and
chopped into bite-sized chunks
(3 small to medium or 2 large)

1 pound sweet potatoes, peeled and cut in
1-inch chunks

2 1/2 cups chicken stock*

2 cups crushed tomatoes

1/2 cup almond butter

1/2 teaspoon ground coriander

1/2 teaspoon ground cinnamon

1 teaspoon ground cumin

1/2 teaspoon sea salt

one minced fresh chili or
1/2 teaspoon chili powder

(optional: if you want heat in the final dish)

2 Tablespoons cilantro, coarsely chopped

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Shallot Vinaigrette
Utensils preparation 10 minutes | users servings 1 quart

Shallots are actually more aromatic than both garlic and onions, so a little

goes a long way. The quantity of vinegar used is very much a question of

personal taste, so add it in stages, keeping in mind the Dijon mustard has

vinegar in it as well. You don’t need to use extra-virgin olive oil in this

recipe, as the taste of the shallots is the priority here.

In a bowl, whisk all the ingredients except the vinegar together. Add the vinegar slowly,

occasionally tasting for acidity. Pour the vinaigrette into a glass container with a lid and

refrigerate. Vinaigrette will keep for at least three weeks. Before use, give it a good shake,

as the oil and vinegar tend to separate.

3 cups olive oil

2 shallots, roughly minced

3 Tablespoons Dijon mustard

1 1/2 teaspoons sea salt

freshly ground black pepper, to taste

1 cup apple cider vinegar

Fish Stock
Utensils preparation 10 minutes | pot cooking 45 minutes | users servings 4 quarts

This is the standard fish stock used for many fish sauces and soups. It

can also be used for poaching any seafood. In this recipe, white wine has

been replaced with apple cider vinegar. This recipe specifies white-fleshed

fish bones/heads—use cod or flounder, or any white fish. Oily fish such as

salmon can also be used, but be aware the stock will have a stronger taste,

which is why milder white-fleshed fish varieties are preferable.

Add all ingredients to a large pot (not aluminum), bring to a boil, reduce heat to a simmer,

cover, and cook for 45 minutes. Strain through a sieve, and then ideally a cheesecloth.

When stock is cool, fill mason jars and refrigerate.

Note: Do not add the salt unless the stock is being used for poaching fish. If you’re using the stock to

prepare a sauce or soup, it’s better to salt those dishes specifically to taste, rather than use a pre-

salted stock.

2 to 3 pounds fish bones and heads,
preferably from white-fleshed fish

1 whole onion, peeled

3 cloves

2 fresh bay leaves

2 teaspoons fresh thyme

1 large carrot, peeled and
coarsely chopped

1/2 cup packed fresh parsley

2 celery stalks, chopped

3 Tablespoons apple cider vinegar

4 1/2 quarts water

5 whole black peppercorns

1/2 teaspoon sea salt (optional—see note)

While you may have never sought out fish bones

at the grocery store before, you’d be surprised

how easy they are to find, and how inexpensive

they can be. In fact, some grocery stores will give

you the bones for free! Fishmongers (i.e. the fish

department) typically receive whole fish that they

need to prep for sale by removing the scales and

deboning the whole fish.

While some grocery stores will sell these bones

to consumers or restaurants, it’s not uncommon

for a fishmonger to give away bones for free. And

even if you do have to pay for the bones, they’re

always cheaper than what you would pay for the

flesh of the fish.

If you’re uncomfortable asking for bones only, or

if the fishmonger has no extra bones available,

you can also purchase a whole fish and ask the

fishmonger to fillet it for you and give you the

bones and fillets separately. This may be the most

pricey way to procure fish bones, but you’ll have

more control over the type of fish bones you get,

allowing you to choose a fish species that is less

fatty like the white-fleshed fish varieties used in

this recipe.

T E C H N I Q U E T I P : how to find fish bones

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