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Sides | Soup | Salad | Dessert | Snacks

5 Primal Meals in Just 35 Minutes

By | Beef, featured : magazine, Fish and Seafood, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

*** Provided below are cooking instructions for preparing all five recipes at once. ***

INGREDIENTS:

Steak with Creamed Spinach

8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak)(227 g)

8 ounces frozen chopped spinach (227 g)

1 can coconut milk (13.5 ounces/400 ml)

1 bell pepper (red, yellow or orange)

1 lime olive oil salt

Steak Salad

8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)

1 bell pepper

4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)

powdered cumin chili powder

1 lime

olive oil

salt

1 avocado

Steak Stir-Fry

8 ounces boneless beef (tenderloin, sirloin, flank steak, strip steak) (227 g)

1 bell pepper (red, yellow or orange)

1 head of broccoli

olive oil

salt

pepper

coconut aminos or tamari

Salmon Salad

2 salmon fillets (4 to 6 ounces and about 1 inch thick) skinned (113 to 170 g and 2.5 cm)

1 large cucumber or several small Persian cucumbers sliced into rounds

4 to 6 ounces of salad greens (enough for 2 individual salads) (113 to 170 g)

1 lime

olive oil

salt

1 avocado

Salmon Frittata

2 salmon fillets (4 to 6 ounces and about 1 inch thick), skinned (113 to 170 g and 2.5 cm)

1 bell pepper

8 ounces frozen chopped spinach (227 g)

6 eggs

salt

pepper

dried dill

olive oil

 

TOOLS YOU’LL NEED:

3 rimmed baking pans

1 or two cutting boards

Sharp knives for cutting veggies and raw beef

12-inch or larger skillet (30 cm)

10-inch oven-proof skillet (to make a frittata) (25 cm)

8-inch or larger pot (20 cm)

 

HOW TO PREPARE:
  1. Preheat oven to 450 ºF (232 ºC).
  2. Take the frozen spinach out of the freezer and the meat and salmon out of the refrigerator.
  3. Thinly slice bell peppers and place in a rimmed baking pan.
  4. Cut broccoli into small florets and place in a rimmed baking pan.
  5. Toss both the peppers and broccoli liberally with olive oil.
  6. Put both pans in the oven.
  7. Season the salmon lightly with salt and pepper. Place in a baking pan and put in the oven. Set a timer for 12 minutes; this is a reminder to take the salmon out. When you take the salmon out, leave the veggie in the oven.
  8. Once the salmon is in the oven, slice the cucumber and set aside.
  9. Juice the limes into a small bowl and set aside.
  10. To make lime salad dressing, whisk together 3 tablespoons (45 ml) of lime juice, 1/2 cup (125 ml) of olive oil and 1/4 teaspoon (1 ml) of salt. Set aside. (Don’t discard remaining lime juice.)
  11. Slice the beef very thinly into 1 to 2 inch long (25 to 50 cm) slices. Lightly season with salt and pepper.
  12. Check the salmon – is it done?
  13. Set a 12-inch skillet (30 cm) and an 8-inch pot (20 cm) over medium-high heat. Add about a tablespoon of olive oil to each. When the oil is hot, add 2/3 of the sliced meat to the 12-inch skillet and the rest to the 8-inch pot.
  14. Cook the meat, stirring only once or twice, until it’s cooked through to medium-rare, about 3 minutes.
  15. Turn the heat off under the 12-inch skillet.
  16. To the 8-inch pot with meat, add half the frozen spinach and the can of coconut milk. Bring to a boil for five minutes then turn off the heat under the pot.
  17. Take the broccoli and red peppers out of the oven. Turn the oven off and turn on the broiler.
  18. Use a fork to flake two of the salmon fillets into small pieces.
  19. Whisk the eggs together really well in a bowl. Add a pinch of salt, pepper and dried dill.
  20. Warm a few tablespoons of olive oil in a 10-inch skillet (25 cm) over high heat.
  21. Add the remaining frozen spinach and sauté for 3 to 5 minutes (there should be very little or no liquid in the pan).
  22. Add the flaked salmon. Stir well then pour in the eggs and stir once to evenly spread the egg around.
  23. While the eggs begin to set, place a few red pepper slices on top. Put the skillet in the oven. Cook the frittata under the broiler for 3 to 5 minutes until the egg sets and is firm.

 

Credit:

Recipe and Photo from: Mark’s Daily Apple

http://www.marksdailyapple.com/5-primal-meals-in-just-35-minutes/

Sweet Potato Sloppy Joes

By | Beef, FOOD & RECIPES, Fruits and Vegetables, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

4 pre-baked sweet potatoes

1 1/2 lbs of grass-fed ground beef

1/2 onion, chopped small

1/2 green pepper, chopped small

1/2 red pepper, chopped small

1/4 cup of celery, chopped small

1 clove of garlic, minced

1 tbs of chili powder

1 tsp of cumin

2 tbs of coconut sugar or honey

(1) 14 oz can of diced tomatoes, with liquids

(1) 6 oz can of tomato paste

HOW TO PREPARE:

  1. Saute the onions, garlic, celery together in a skillet until onions are tender
  2. Add and brown the ground beef in the same skillet
  3. Next add the spices, coconut sugar (or honey), and bell peppers to the skillet
  4. Pour in the can of diced tomatoes with liquids and the tomato paste
  5. Simmer all together on low for about 15 minutes
  6. Finish with salt and pepper to taste
  7. Cut sweet potatoes in half and scoop out a portion to form a little bowl and fill with sloppy joe mixture-or- slice up each sweet potato into wedges and pour sloppy joe mixture over
  8. Serve hot and enjoy!

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CREDITS:

Recipe and Photo from: Paleo Newbie

http://www.paleonewbie.com/recipe-entree/paleo-sweet-potato-sloppy-joes/

Breakfast Burritos

By | featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

 INGREDIENTS:

6 eggs whisked (about 2 eggs per burrito)

2-3 apple chicken sausages, (sliced small)

1 cup of mixed color bell peppers, (diced small)

1/3 cup of (diced onion)

1 pre-baked sweet potato – diced small (you can use an uncooked sweet potato, but it will take longer to fry them up.)

Paleo Wraps – available online from Julian Bakery(http://www.julianbakery.com)

***If this is not available then you may refer to this as an alternative: http://www.paleonewbie.com/paleo-gluten-free-tortillas-recipe/

 

HOW TO PREPARE:

  1. In a frying pan with a little coconut oil, sauté bell peppers and onions on medium heat until tender
  2. Add sausage and pre-cooked sweet potato until warmed through, and the sausage is browned
  3. Season to taste.
  4. Set aside cooked veggies
  5. Scramble the eggs
  6. Add the eggs to whatever amount of hash you would like
  7. Wrap and eat up!

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CREDITS:

Recipe and Photo from: Paleo Newbie

http://www.paleonewbie.com/recipe-breakfast/paleo-breakfast-burritos-recipe/

Meatball Sandwich with Zucchini “Bread” & Coconut Curry Sauce

By | Beef, featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

MEATBALLS

½ onion

½ tomato

4 cloves of garlic

1 egg

2 tbsp coconut milk

2 tsp sea salt

½ tsp black pepper

½ tsp paprika

1 lb. of grass-fed ground beef

ZUCCHINI “BREAD” AND COCONUT SAUCE

1 onion

1 tomato

3 cloves of garlic

250g can coconut milk

4 very large zucchinis or 8 small ones (one per sandwich)

1 tsp sea salt

1 tsp curry powder

1 lemon

parsley

 

HOW TO PREPARE:

  1. Preheat your over to 350 degrees. Line two roasting trays with aluminum foil.
  2. Dice your tomato, onion and garlic. Set aside.
  3. For the meatballs, crack open your egg and mix in tomato, onion, garlic, salt, black pepper and coconut milk.
  4. Put your beef into a mixing bowl and using your hands knead in the egg mixture.
  5. Shape into lovely little meatballs and place on roasting tray and put tray into heated oven for 20 minutes.
  6. While your meatballs form into edible creations take your washed zucchini and slice them in half. Then dig out about 1/3 of the zucchini meat on one half and ½ from the top half.
  7. Dice up the zucchini meat and add onion, tomato, garlic, salt, curry powder and add the coconut cream only.
  8. Mix everything and pour into your waiting zucchini tunnels.
  9. Remove your meatballs from the oven and place your zucchini into the oven at the same temperature.
  10. Cook your guys for 20 minutes uncovered and then cover them with a sheet of foil for another 10 minutes.
  11. Chop up your parsley and lemon wedges for plating.
  12. Remove zucchini from oven and sprinkle some lemon juice on top.
  13. Nestle the meatballs into the deeper zucchini half place your second zucchini half on top, slice in half and serve with some parsley and lemon on the side for a mini salad garnish.

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CREDITS:

Recipe and Photo from: Paleo Grubs

http://paleogrubs.com/paleo-meatball-sandwich

Stuffed Breakfast Peppers (Serves: 2)

By | featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS

2 bell peppers – your choice of color

4 eggs

1 cup white mushrooms

1 cup broccoli

¼ tsp cayenne pepper

salt and pepper, to taste

 

 HOW TO PREPARE:

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Dice up your vegetables of choice.
  3. In a medium sized bowl, mix eggs, salt, pepper, cayenne pepper, and vegetables.
  4. Cut peppers into equal halves. A tip: Try to buy peppers that are symmetrical and have somewhat flat sides – this makes it easier for them to balance while baking.
  5. Core the peppers so that they’re clean enough to add the filling.
  6. Pour a quarter of the egg / vegetable mix into each pepper halve, adding more vegetables to the top to fill in any empty space.
  7. Place on baking sheet and cook approximately 35 minutes or until eggs are cooked to your liking.
  8. Serve and enjoy! I personally like mine with a dash of hot sauce on top.

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CREDIT:

Recipe and Photo from: Paleo Grubs

http://paleogrubs.com/stuffed-peppers-recipe

CURRIED BEEF, BROCCOLI SLAW, & MUSHROOM FRITTATA MUFFINS (Makes 36 small muffins)

By | Beef, featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

1 onion, diced

1 heaping tablespoon of coconut oil

1 pound of mushrooms, thinly sliced

1 bag of broccoli slaw

1 pound of grass fed ground beef

1 heaping tablespoon of curry powder

coconut oil spray

½ cup coconut milk

20 large eggs

5-6 tablespoons of coconut flour (optional)

Kosher salt

Freshly ground black pepper

 

HOW TO PREPARE:

post feb 25 dPreheat the oven to 375 F and I started chopping and slicing my veggies.

Heat the coconut oil in a large cast iron skillet over medium heat.
Once the pan was hot, add onions with some salt and pepper and saute until soft and translucent.

Add the mushrooms and cook them until the liquid had evaporated.

 

post feb 25 cToss in the ground beef and cook it until it’s no longer pink. Season the meat mixture with the curry powder and add more salt and pepper to taste. Then add the bag of broccoli slaw and stir until the slaw is softened.

In the meantime, set up the cupcake tins with liners.

Once the liners were in the tins, spray them with coconut oil spray. If you coat the liners with oil, the muffins won’t stick as much to the paper. (Or you can skip this part and use silicone baking cups.)

 

post feb 25 bNext, I divide the filling into each muffin liner.

Crack the eggs into a large bowl and whisked in the coconut milk and a healthy sprinkle of salt and pepper.

Make sure the liquid only reached 3/4 of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim.

Pop the trays into the oven for 15 minutes and then rotate the trays and bake them for 6 additional minutes.

You know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface. Let the muffins sit in the pan for a few minutes and then cool them on a wire rack.

***TIP: These muffins can be served warm, room temperature, or cold right out of the fridge.

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CREDIT:

Recipe and Photo from: Nom Nom Paleo

http://nomnompaleo.com/post/3397688384/curried-beef-broccoli-slaw-mushroom-frittata

PROSCIUTTO-WRAPPED MINI FRITTATA MUFFINS (Makes 12 mini muffins)

By | featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

INGREDIENTS:

4 tablespoons fat (coconut oil, ghee, etc.)

½ medium onion, finely diced

3 cloves of garlic, minced

½ pound of cremini mushrooms, thinly sliced

½ pound frozen spinach, thawed and squeezed dry

8 large eggs

¼ cup coconut milk (the fatty stuff at the top of the can works best)

2 tablespoons of coconut flour

1 cup of cherry tomatoes, halved

5 ounces of prosciutto di parma

kosher salt

freshly ground pepper

a regular 12 cup muffin tin

 

HOW TO PREPARE:

post feb 24 aPreheat the oven to 375°F and prepare veggies.

Heart half of the coconut oil over medium heat in a large cast iron skillet and sautéed the onions until soft and translucent.

Add the garlic and mushrooms and cook them until the mushroom moisture had evaporated.

Then, season the filling with salt and pepper and spoon it on a plate to cool to room temperature.

post feb 24 bFor the batter, beat the eggs in a large bowl with coconut milk, coconut flour, salt, and pepper until well-mixed

Then, I add the sautéed the mushrooms and spinach and stir to combine.

Brushed the remainder of the melted coconut oil onto the muffin tin and lined each cup with prosciutto, taking care to cover the bottom and sides completely.

 

post feb 24 cSpoon in the frittata batter. and topped each muffin with some halved cherry tomatoes.

Place the muffins in the oven for about 20 minute, flipping the tray at the halfway point.

Let the muffins cool in the pan for a couple minutes before transferring them to a wire rack.

Ready to serve!

 

post feb 24 d

 

 

 

 

 

 

 

 

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CREDITS:

Recipe and Photo from: Nom Nom Paleo

http://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-muffins

Refreshing Salads: Fennel and Orange | Pear and Walnut

By | featured : magazine, FOOD & RECIPES, Fruits and Vegetables, Sides | Soup | Salad | Dessert | Snacks | No Comments

Fennel and Orange Salad

Serves: 2, 15 minute prep time

post feb 14 fennel-and-orange-salad

INGREDIENTS:

1 Fennel, whole bulb

1 Radish

1/4 cup Almonds, slivered

1/4 cup Red Onion

2 Orange

1/4 cup Orange Vinaigrette

HOW TO PREPARE:

Slice fennel, radish, and onion using a mandoline (or slice thinly using a sharp knife).

Cut orange into bite-sized chunks, discarding the outer skin and inner membranes.

Toss fennel, onion, radish, and orange with orange vinaigrette.

Top with a sprig of fennel greens and some slivered almonds.

Pear and Walnut Salad

Serves: 4. 10 minute prep time

 

post feb 14 pear-and-walnut-salad

 

 

 

INGREDIENTS:

1/2 cup Cherries, dried

2 Pear, Bosc, very ripe

3/4 cup Walnuts, Organic

5 cup Lettuce, Spring Mix Salad Greens, mixed spring greens

HOW TO PREPARE:

Cut pears into chunks, chop walnuts, and slice cherries in half.

Toss with spring greens.

Serve with Raspberry Balsamic Vinaigrette.

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CREDIT:

Recipe and Photo from: Primal Palate

http://www.primalpalate.com/recipe/fennel-and-orange-salad/

http://www.primalpalate.com/recipe/pear-and-walnut-salad/

GUACAMOLE WATERMELON BITES (Serve: 8 – 10)

By | featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments

 

INGREDIENTS:

1 baby watermelon

3 avocados

1/2 red onion, chopped

5 garlic cloves, minced

1 jalapeño pepper, seeded and chopped

juice of 3 limes

1 cup cilantro, chopped

sea salt, to taste

2 plum tomatoes, chopped

HOW TO PREPARE:

1. Cut the watermelon in half. Then slice each half so you get circular pieces.

2. Cut each circular piece into quarters and lay the pieces on a serving platter. The pieces should look triangular, with a curved bottom.

3. In a medium bowl add avocado, in large size chunks.

4. Mash with a fork until half smooth and half chunky.

5. Add red onion,garlic,jalapeño pepper, lime juice, cilantro and salt to the bowl. Mix well.

6. Add tomatoes prior to serving and mix well until combined

7. Scoop a serving of guacamole onto each watermelon piece, top with a tiny piece of cilantro and serve.

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CREDIT:

Recipe and Photo from: Paleo Porn

http://paleoporn.net/paleo-guacamole-watermelon-bites-appetizer-tapas-menu/

 

 

Braised Greens (Serves: 1)

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INGREDIENTS:

1 tablespoon olive oil

4 ounces mixed greens (kale, collard, mustard, or greens of your choice) about 3-4 cups chopped and well packed

1 clove garlic, minced

⅛ teaspoon celtic sea salt

¼ teaspoon red pepper flakes

 HOW TO PREPARE:

1. Heat oil in a large skillet over medium-high heat

2. Add greens stirring to coat with oil

3. Stir until greens are barely wilted

4. Add garlic, salt and pepper flakes

5. Continue stirring until greens are tender

6. Serve and Enjoy!

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Credit:

Recipe and Photo from: Elana’s Pantry

http://www.elanaspantry.com/simple-braised-greens/