Root vegetables, brussel sprouts and chuck roast

Submitted by Pat from North Carolina

Turnips, rutabagas, onions, carrots, and brussel sprouts with olive oil and herbes de provence along with a beef roast rubbed with Mt Evans Butcher Rub. Slow cooked in oven at 325 for about 2 1/2 hours. Yummmmmm. It was a huge hit with the whole family.

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Paleo Loaf-less MEAT LOAF (A no grains meat loaf!)

By Suzanne

I was drawn to the October 2012 Cook's Illustrated article by Celeste Rogers entitled "Meatier Meatloaf" as it sounded like a Paleo lover's dream come true. Rogers (2012) states "Meatloaf packed with bland starchy fillers hardly deserves its name" (p. 6). I agree; however, after eagerly reading the ingredient list I found myself disappointed to see the following ingredients included: soy sauce, white sandwich bread- although only 1/2 slice, dijon mustard, and a ketchup glaze with brown sugar. I decided not to be deterred from preparing an essential American comfort food for my family modified to meet a Paleo diet.

After studying the recipe I turned to two cookbooks in my library frequently referred to for advice when cooking and baking; The Catalan Country Kitchen (1993), by Miramar Torres and Mastering the Art of French Cooking (1961) by Child, Bertholle, and Beck. Surprisingly, Child et al. has a recipe for a meat loaf prepared with ground veal. Child's recipe uses onion, mushroom, and tomato paste- for me essentially an endorsement of the Cook's Illustrated recipe "Meatier Meatloaf" using the same ingredients as a base. I decided to re-work the Cook's Illustrated recipe using the influence of Child combined with Paleo ingredients and serve it to my family for approval.

The recipe underwent multiple revisions and incited serious emotional dialogue between family members alike as I undertook the recreation of this loaf-less MEAT LOAF. Rogers' (2012) article notes the history of meat loaf dates back to Roman times; however, it became a greater aspect of American cooking during the 1930s Great Depression when combining meat with grains allowed cooks to feed more with less.

Ingredient list:

2 tbsp. extra virgin olive oil
1 sweet onion (organic) chopped
8 ounces mushrooms- sliced- your choice of type
1/4 cup vegetable broth
3 tsp. tomato paste
2 cloves garlic minced
2 eggs
1/4 cup walnuts coarsely chopped
1 tsp. French organic thyme
1 tsp. herbs de Provence
1 pound grass feed hamburger meat
1 pound ground lamb
Celtic salt to preference
1/2 tsp. freshly ground pepper
bacon strips to cover loaf

Instructions:

Sautée onions in olive oil on low heat until transparent, approximately 10 minutes. Add mushrooms and 1/4 cup broth and continue cooking on low heat until the broth is absorbed. Add tomato paste and stir until the mix is coated with tomato. Remove from heat and allow to cool.

In a small bowl, combine garlic, thyme, eggs, walnuts, and herbs de Provence. Mix well and set aside, allowing the mixture to rest for 10 minutes. In a separate large bowl, place the meat and add salt and pepper. Combine all ingredients with meat in large bowl and mix well with hands. Shape meat loaf on a prepared pan (it will feel moist and mushy) and cover with bacon slices. Bake in 350 degree preheated oven for 60-75 minutes. The recipe yields 6 adult servings. YUM.

Simple Paleo: Chinois Chicken Salad

By Suzanne

Dinning out is often challenging to persons adhering to Paleolithic nutrition.  I was delighted to order a Chinois Chicken Salad (pictured above) at a local burger joint, Lil H Burger in Denver, Colorado.  If you have an opportunity to visit this restaurant simply request the wontons be held from your salad and order the dressing on the side.  The salad was so tasty I omitted the dressing completely. 

Following is my attempt to recreate this gem at home beginning with the grilled boneless chicken breast. 

The chicken breast is the centerpiece of this simple salad and careful selection and preparation of the meat is essential to serving a delicious meal.  Cook's Illustrated reports that the typical American consumes approximately 84 pounds of chicken per year and the majority of sales in stores are for boneless chicken breasts.  In taste-tests Cook's Illustrated (2012) recommends the Bell & Evan's air chilled boneless, skinless chicken breasts for overall quality, taste, and texture.  I purchased the local Whole Foods organic skinless chicken breasts with an animal welfare rating of 2.  When purchasing prepackaged chicken breasts check the ingredient list and be aware that "injected" or "enhanced" chicken breasts may dilute the taste of the chicken with sodium, broth, and water. 

The breasts for this salad are lightly salted and peppered prior to cooking.  I use a Panini pan to grill chicken breasts; however, the chicken breasts may also be gently sautéed in olive oil in a conventional pan or prepared on the grill with internal temperature of the breasts reaching 160 degrees.  I encourage you to use your favored method of preparation.  After cooking allow the breasts to rest 10 minutes after cooking and prior to serving on the salad.  

Salad-serves 4 

1 5 ounce container organic baby romaine greens, rinsed

1 cup organic green cabbage- shredded coarsely

2 organic granny smith apples thinly sliced (16 slices per apple)

1/4 cup dried cranberries

1 tsp. sesame seeds (optional)

4 grilled chicken breasts sliced with a diagonal cut (this technique is called “fanning”)

Mustard vinaigrette

1/4 cup extra virgin olive oil

1 tsp. Dijon mustard

1 tbsp. balsamic vinegar

1 turn of celtic sea salt from salt mill (large pinch)

1 tsp. organic french thyme (dried)

Combine ingredients for vinaigrette in mini food processor and mix for 15 seconds.  Allow to rest at room temperature for 30 minutes prior to serving.  I served this dressing on the side to allow for individual choice and preference regarding the amount of dressing per salad.  The remaining dressing may be refrigerated for up to one week.

In a large mixing bowl combine romaine and shredded cabbage mixing gently, refrigerate prior to serving.  Slice apples approximately 10 minutes prior to assembling the salad to prevent browning of fruit.  Set cranberries and sesame seeds to the side en mise. 

Prepare four plates.  Distribute salad greens evenly on plates into four servings.  Sprinkle cranberries and sesame seeds (optional) evenly over salad.  Apply apple slices in circular pattern.  Complete the salad with individual sliced chicken breasts placed on the greens.  Serve and Enjoy with mustard vinaigrette served on the side.

Substitutions

I received positive comments from my family about this salad- most especially the chicken breast reaffirming my philosophy that product quality is crucial to successful cooking.  One possible substitution is kiwi and walnuts for the apples and sesame seeds.  The basic recipe is a simple palette for your special touch. Enjoy!

Simple Paleo: Roasted Chicken

By Suzanne

I was drawn to the October 2012 issue of Cook's Illustrated containing the article "The Whole Chicken Story" by Lisa McManus. This enlightening expose´ on chicken quality, manufacturing techniques, and statistics gives one food for thought. Over 8 billion chickens are produced for US consumption annually; however, producers use various techniques to bring their product to market that may include the use of antibiotics, poor quality feed to bulk the chicks, and less than humane processing techniques. McManus recommends a chicken labeled USDA organic and if possible processed using air chilling. If your chicken label has an ingredient list including more than "chicken" you may not be completely satisfied with the end product and consuming higher levels of sodium if the chicken is brined or injected.

Following is a simple recipe that I prepare weekly for my family. I serve this whole roasted chicken as a main course for dinner or stored in the refrigerator and chilled for protein snacks. Enjoy!

Roasted Chicken

1 3-4 pounds USDA organic chicken (I have not found an air chilled chicken)
1 TBSP favorite dry rub ( I use Mt. Evan's Butcher's Rub from my local spice store- Savory Spice in Denver, Colorado)

Rinse the chicken and pat dry. Place breast side up in roasting pan and rub skin with dry rub. Fill the bottom of the roasting with water. Cook in 350 degree oven covered for 1-1 1/4 hours or until meat thermometer registers 190 degrees measured at the chicken's breast. Remove from oven, cover with lid or foil, and allow to rest for 15 minutes.

I use a Cuisinart Programmable Multi-Cooker for my roasted chickens and the birds come out tender and moist with the meat falling from the bones.

Paleo & primal recipes / July 2012

Tender Grilled Baby Octopus

There are few animals as visually stunning as a baby octopus when cooked. Purple-tinged arms curl and twist into an eye-catching swirl that looks more like a sculpture in an art museum than a meal on a plate. When it comes to food, however, beauty only goes so far. Eventually you’ve got to stick a fork in it and satisfy your hunger.

Asian Style Salmon Parcels

These tasty Salmon parcels are inspired with an asian twist and make a wonderful lunch or dinner paleo recipes.

Garden to Table Eating: Sautéed Broccoli Greens

Last week, we promised a broccoli recipe – and for the first, we’re offering up something pretty unique with the broccoli greens. When I originally decided to cook the greens, I thought they would be good with some sauteed onions mixed in. Unfortunately, we happened to be out of onions last night – so I pulled up a green onion in the garden as a replacement. I also grabbed some rosemary for seasoning, and set off for the kitchen.

Petite Roast Chicken

We saw that she had fresh petite chickens that day, and we knew that was something we would love to try. I had just told Bill the night before that I was wanting to roast a chicken soon, so this was perfect timing.

Paleo & Primal recipes / June 2012

Episode 8.0 Slow-Cooked Pork Roast with Apples & Onions - Counter Culture Cooking

Asian Style Salmon Parcels 
"These tasty Salmon parcels are inspired with an asian twist and make a wonderful lunch or dinner paleo recipes." - Paleo Weight Loss Coach

Roasted Cactus Salad with Shrimp 
“If you’ve been deterred from eating cactus because of the rumor that it has a slimy texture you should know that this rumor’s only half true.” - Mark's Daily Apple 

Delicious Paleo Indonesian Chicken and Jackfruit Coconut Curry 
“The Jackfruit is the largest cultivated fruit in the world, getting from 15lbs to over 70lbs each (yeah, that’s right… 70lbs!!!).” - My Paleo Life

Too Easy Chicken Adobo and Roasted Greens with Beets and Garlic 
“Adobo is an extremely popular Filipino dish and the other night I made a super fast version of this yummy meal using coconut aminos instead of the standard soy sauce and the end result was delicious!” - Everyday Paleo

Duck a l’Orange
"After a quick google search, I found a recipe for Duck a l’Orange on Epicurious that looked tasty, and like it could be easily modified to fit our “primal palates” nicely."  - The Food Lovers Kitchen

Cumin and Citrus Roasted Carrots
"It’s simple to make and totally delicious; you’ll friends will wonder how you came up with these flavors. Set aside some of the marinade and serve it over grilled fish, such as Spanish mackerel." – Three Squares 

New Recipes section on PaleoTerran

One of the most common requests I get from people who are starting to eat Paleo or Primal is finding recipes. There are a number of excellent bloggers who post detailed, sometimes witty, often delightful and frequently well-illustrated recipes. PaleoTerran has periodically linked to recipes, and at times added its own. In a new section simply called Recipes, you will find links to Paleo and Primal recipes from throughout the net.

The list will grow to about 100 links, and then older posts will be removed as new ones are added. This will keep the list from becoming static and difficult to use. I welcome your feedback in the Comments section of this post or at paleoterran (type the @ sign) me.com

(Yeah, I know, the "me" thing. I preferred .mac but Apple does not always get it right.)

Paleo Recipes / May 2012

Tender Lemon-Parsley Brisket 
"This recipe for Lemon-Parsley Brisket gives brisket a makeover, changing the flavor entirely. Lemon is so often used with fish and poultry that it might seem like an odd choice for a big chunk of red meat. It turns out to be the perfect accent though ..." - Mark's Daily Apple

Italian Beef Stuffed Artichoke 
"My Grammy made us stuffed artichokes for every holiday or family gathering when I was growing up. Busting with bread crumbs, good italian spices and tons of love, if I remember correctly. As far as I was concerned a so called ‘artichoke’ was simply a vessel ..." - KatieDid

Pan Seared Halibut with Ginger Mango Salsa and Cilantro Sauce 
"Yes, it’s a big name but way easier than it sounds and holy cow; so darn delicious I’m making this dish twice in one week!!!  I made this for lunch yesterday and although I haven’t yet tried the following option ..." - Everyday Paleo

Paleo Drunken Woodchuck® Chicken, A Cider Marinated Entrée
"Some people will say that grilling chicken is not a recipe and I agree – grilling chicken is an art, not a recipe. There is no exact timing that I could give you to make you cook the perfect chicken.... What I can do is give you our recipe for marinated chicken, and a guideline for how we like to do things. I hope you enjoy!" - Paleo Effect

Vietnamese Chicken Salad
"This is not first date food because you have to eat with your hands and sometimes, just like when you eat tacos (Do you remember what it’s like to eat tacos?!), the toppings fall off onto your plate. But that means when have hoovered in your last bite of jicamadas, you can scoop up the remnants from the plate for one last, perfect bite." - The Clothes Make the Girl

Sausage-Kale Egg Bake
"But you know what’s great?  Like, really great?  Sausage…with runny eggs baked on top…chock full of sweet potato chunks and kale…oh, yeah.  Makes it all worthwhile, right here …" - TGI PALEO

And, for an after dinner treat -

Our Top Five Chocolate Obsessions
"The Balanced Bites Team loves – no, scratch that – is obsessed with quality dark chocolate. It’s our favorite don’t-call-it-a-cheat, delicious, antioxidant-rich treat. Dark chocolate has some fascinating traits – and I’m not talking about the little rush you experience when it melts on your tongue." - Balanced Bites

58 Paleo / Primal recipe links

These Paleo / Primal recipes were included in previous Monthly Finds and Sunday Paleo posts. They are presented in list form here for easier access.

SALADS

• Two Minute Tuna Salad 
  Everyday Paleo
• Brightly Colored Vegetable Salad with Chermoula Dressing 
  Mark's Daily Apple
• Summer Salad | Paleo Salads 
  Paleo Effect
• Heirloom Tomato Salad and Steak with Peppercorns and Purple Basil 
  Mark's Daily Apple

SOUPS

• Everyday Paleo Gazpacho with Avocado Cream! 
  Everyday Paleo

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Eat This!

By Leslie Why Reap

This is exciting stuff.  This is Paleo side dish heaven on earth.  Seriously, it is exciting for those of us who have given up grains and starchy tubers like potatoes but would still love to languish in the glorious texture of mashed potatoes.  Languish, luxuriate and leave the high glycemic index of potatoes behind and instead dip into a like dish that is jam packed with antioxidant, anti-inflammatory and there for anti-cancer properties!  Who knew that CAULIFLOWER could be so tasty….maybe you all did, but I didn’t.

This dish is PERFECT for those of you on the Paleo diet, GAPS diet, the CORE diet, an Anti-Candida Diet, Gluten/Grain Free or Low Glycemic diet.  It also fits in well with Weston A. Price and Nourishing Traditions.   Let’s face it, this dish is universally awesome and tastes great (yes even Vegans can enjoy this dish with some minor alterations.  Yes, I just used the word “Vegan” in a Paleo post.  (Vegans are people too you know.)  Perhaps I am so enthusiastic about this dish because in addition to being over-the-top healthy, it is an excellent vehicle for my favorite condiments, golden grass fed butter and lovely Celtic sea salt.

So this is how it all happened. 

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Mocha Muffins (or dare I say Cupcakes?)

Whole Wheat bread (glycemic index 72) increases blood sugar as much as or more than table sugar or sucrose (glycemic index 59).  

Dr. William Davis, MD

By Leslie Why Reap

First of all, I don’t eat anything that doesn’t taste really good.  Second of all, I don’t typically (80% rule) eat things that are not high quality and nutrient dense.   So in an effort to bring you great taste and pretty decent nutrient density, I baked, tasted and reviewed this recipe for you today.  I deem it blog worthy, I hope you will agree!   I made these wheat/gluten/grain free treats two ways, the first batch with butter and then to make them dairy free, second batch with coconut oil.  Both batches  came out moist, springy and not too sweet but sweet enough (especially if you were to ice them).

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Grass Fed New York Strip Steak with Warm Caramelized Mushroom Salad

By Leslie Why Reap

This recipe for New York Strip Steak with Warm Caramelized Mushroom Salad is the second in a series of videos that Chef John, from www.Foodwishes.com did on cooking various cuts of grass-fed beef.

I have transcribed the full recipe for you but you can also hear it directly from Chef John, here.

I made this a few weeks ago for friends and received rave reviews.  I used two 10 ounce NY Strip Steaks (also can be labeled as boneless top loin strip steak, Kansas City steak, or strip loin) and it served 4 of us perfectly.  As a testament to how easy this recipe is, I was able to pull it off in restaurant quality fashion while juggling a glass of wine, two conversations,  my iPhone (in order to watch the video instructions on how to make it) and a roasting pan of Brussels sprouts.  I did have help with the green salad however!

According to Chef John, he feels a simple pan searing is best.  At first I was intimidated by the pan searing, it threw me off as I was expecting to grill it.  The pan searing was quick, easy and produced a perfectly done, juicy and delightfully tender steak.  Careful though because the searing does not take more than a few minutes per side and you do NOT want to overcook these beauties!  Grass fed beef cooks more quickly as well. 

The warm caramelized mushroom salad is the perfect complement.  In Chef John’s words, “the earthy mushrooms really amplify the beefy flavors of the steak -- and the sherry vinaigrette and fresh tarragon are perfect conduits.”  As a person that does not eat mushrooms often, I would have had seconds had there been any.  So find some beautiful grass fed strip steak at your local farm, Whole Foods, or smaller scale Natural Foods store and try a recipe that will delight your palate and nourish your body!

Ingredients:

• 8 large mushrooms, sliced 
• 1 1/2 tbsp. olive oil 
• 1 tbsp. butter 
• 1/4 cup sherry vinegar 
• salt to taste 
• 1 whole garlic clove, peeled and bruised 
• 1 tbsp. fresh chopped tarragon

For the rest:

• 1 tbsp. olive oil 
• 2 (8-oz) New York strip steaks
• salt and fresh ground black pepper to taste

Nutrition Facts Per 4 oz. serving: 353 calories: 34 grams of protein, 3.7 grams of carbohydrates, only 7 grams of saturated fat **

Making the Mushroom Salad:

1. Remove mushroom stems and slice thickly (1/4-1/3 of an inch), set aside.
2. In a heavy bottom sauté pan, over medium heat, combine butter and olive oil.
3. Heat butter mixture until it foams (will get a slight “nutty color to top of foam) and add the mushrooms and a pinch of salt.
4. Slowly caramelize the mushrooms by sautéing gently and spreading them evenly throughout pan.  This will take about 20 minutes until they are nice and brown and crispy on the edges.  Stir every few minutes or so.
5. While the mushrooms are cooking, pound one peeled clove of garlic and add it to a medium sized bowl.  To pound it, place the clove under the flat side of a butcher’s knife or large knife, and using your fist, come down onto the flat side of the blade and flatten out the clove. 
6. Add mushrooms to the bowl with the garlic.
7. Turn off the burner and return the pan to the burner.  Add the sherry to the pan.  Stir sherry around and scrape the pan (deglaze) and pour sherry and bits of leftover caramelized mushrooms into the mushroom/garlic bowl.

Cooking the steaks:

1. Using the same pan, over medium heat, add the olive oil.
2. Pat steaks dry and generously salt and pepper both sides of steaks.
3. Add the steaks to the pan, searing 2.5 – 4 minutes per side depending on your stove.  Chef John says 2.5 minutes for rare but mine took more like 4 minutes a side for rare/medium rare, don’t be afraid to cut into it and check it out, do NOT overcook.
4. Remove steaks from pan and add last tablespoon of butter to pan and turn off burner.  Return pan to burner, add mushroom salad to pan with butter and deglaze once again, scraping up the bits of caramelized beef on the bottom of the pan. 
5. Add the chopped fresh tarragon to the mushroom salad in the pan and then top your steaks with the mushroom salad, distributing evenly…enjoy!