Paleo Recipe Book

Paleo Recipe Book

The following is a 12-recipe preview to the 372 recipes you will find in the full
Paleo Recipe Book. Bon Appétit!

CONTENTS
2 \ Stuffed Bell Peppers with Tomato Sauce
3 \ Paleo Pizza: The Meatza
4 \ Braised Beef Chuck Roast
5 \ Coconut breaded chicken
6 \ Zucchini noodles with simple pesto
7 \ Bacon, grape and broccoli salad
8 \ Shrimp salad with avocado and orange
9 \ Spicy plantain chips
10 \ Thai chicken soup
11 \ Baba Ghanoush
12 \ Almond banana pancakes
13 \ Grain-free oatmeal

Copyright 2014 © Paleo Leap, LLC

 STUFFED BELL PEPPERS WITH TOMATO SAUCE Stuffed Bell Peppers:

• 6 bell peppers, tops removed and seeded;

• 1 lb ground beef;
1 Preheat your oven to 350 F. 5 In a bowl, prepare the sauce by mixing together the
tomato sauce, water, vinegar, mustard, oregano, basil • ½ cup onion, chopped;
2 Place the bell peppers in a pot of salted boiling water
and garlic powder. Season with salt and pepper to • 1 tbsp garlic, minced;
for about 4 minutes. Drain.
taste.
3 In a bowl, combine the ground beef, onion, garlic, egg, • 1 egg;
almond flour, oregano, basil and season to taste with 6
Spread a layer of tomato sauce in a baking dish, then
place the stuffed peppers on top and cover them with • ½ cup almond flour;
sea salt and freshly ground black pepper.
the remaining of the sauce. • ½ tsp dried oregano;
4 Fill the bell peppers with the ground meat mixture.
7 Place in the oven to cook for 50 to 60 minutes.
• ¼ tsp dried basil;

Tomato Sauce:

• 1 cup canned tomato sauce;

• ¼ cup water;

• 1 tbsp balsamic vinegar;

• 1 tsp homemade or Dijon mustard;

• ¼ tsp dried oregano;

• ¼ tsp dried basil;

• ¼ tsp garlic powder;

• Sea salt and freshly ground black pepper

to taste;

SERVES: 6 PREP: 20 COOK: 1 hr

min

PROTEIN: 18g CARB: 25g FAT: 16g

(23%) (32%) (46%)

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 PALEO PIZZA: THE MEATZA Crust

• 1 lb lean ground beef;

The is a special version of the usual pizza that been developed by Paleo dieters where ground meat is used to make a crust instead of
wheat flour. The meat crust is pre-baked before the topping ingredients are added. You can use whatever toppings you usually like on • 1 lb ground pork;
your pizza like bacon, olives, sausage, bell peppers, mushrooms, anchovies, etc. • ¼ cup onion, finely chopped;

• 1 clove garlic, minced;

1 Preheat your oven to 450 F. 6 Add the bell peppers and cook for another 2-3
minutes. • 1 egg;
2 In a bowl, mix the ground meat with the onion and
garlic. 7 Remove the crust from the oven and pour out the • Sea salt and freshly ground black pepper
to taste;
juices which can be reserved for other recipes. At
3 Spread the mixture on a 16-inch pizza pan and
Topping
this point the crust will have shrunk a bit.
bake for 10 minutes.
4 While the crust cooks, heat a frying pan over a me- 8 Preheat your oven broiler. • 6 slices bacon, cut in 1-inch pieces;

dium heat and cook the bacon for about 5 minutes 9 Spread the tomato sauce evenly over the crust and • ¾ lb button mushrooms, sliced;
so it’s still a bit soft. spread the bacon, mushrooms and bell peppers on
top of the sauce. Sprinkle with the oregano.
• 1 cup bell peppers, thinly sliced;
5 Add the mushrooms and continue cooking until
they are almost cooked. 10 Put the pizza back under the broiler and broil until • 1 cup no sugar added tomato sauce;

to top starts to brown. • 1 tsp dried oregano;

• Sea salt and freshly ground black pepper

to taste;

8 good slices PREP: 30 COOK: 13

min min

PROTEIN: 37g CARB: 5g FAT: 29g

(35%) (5%) (60%)

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 BRAISED BEEF CHUCK ROAST • 1 (3 lb) beef chuck roast;

• 1 cup red wine;

• 2 cups beef stock;

1 Preheat your oven to 325 F. 7 Remove the fennel from the roasting pan, set
aside and return the roast in the oven for anoth- • 3 cups water;
2 Heat a large skillet over a medium heat and
er hour. Refer to the roasting time chart if the • 1 onion, halved;
brown the roast on all sides in some cooking fat.
weight of your roast differs.
3 Set the roast aside and deglaze the skillet with • 6 cloves garlic, minced;
the red wine, carefully scraping off the bottom. 8 Once cooked, set the roast aside to rest, discard
the onion halves and strain the juices into a pot • 4 carrots, halved crosswise;
4 Pour in the stock and water in the skillet and or saucepan. • 2 fennel bulbs, quartered;
bring everything to a boil.
9 Bring the juices to a boil and let boil for about • 1 bay leaf;
5 Transfer the liquid to a roasting pan and also 20 minutes, until reduced to the desired thick-
place the chuck roast, onion, garlic, carrots, fen- ness. • Cooking fat;
nel and bay leaf in it. • Sea salt and freshly ground black pepper
10 Season the sauce with sea salt and freshly to taste;
6 Place in the preheated oven to cook for about 1 ground black pepper, carve the roast and serve
hour, until the fennel is tender. with the carrots and fennel.

SERVES: 4 PREP: 30 COOK: 2 hr

min 30 min

PROTEIN: 73g CARB: 15g FAT: 21g

(52%) (12%) (35%)

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 COCONUT BREADED CHICKEN • 4 boneless, skinless chicken breasts,
cut into 1-inch thick strips;

• ½ cup coconut flakes;

These are great with a garlic and herb flavored mayonnaise or with mustard.
• ½ cup coconut flour;

• 2 eggs;
1 Combine the coconut flakes with the coconut 3 Now coat the chicken strips in the egg mixture
flour in a bowl and season to taste with salt and then in the coconut mixture before frying • Cooking fat;

and pepper. them in a frying pan with some cooking fat • Sea salt and freshly ground black pepper
until golden brown on the exterior and well to taste;
2 Whisk the eggs in another bowl.
cooked inside.

SERVES: 4 PREP: 10 COOK: 8

min. min.

PROTEIN: 62g CARB: 10g FAT: 27g

(45%) (7%) (44%)

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 ZUCCHINI NOODLES WITH SIMPLE PESTO • 2 medium zucchinis;

• 3 cups fresh basil, leaves picked;

You can add leftover cooked chicken or pork to those noodles for a more substantial meal.
• 2 cloves garlic;

• 1 cup fresh tomatoes, cut into small

1 Using a mandoline or your best knife skills, cut the 3 Toss the zucchini noodles with the chopped toma- chunks;
zucchinis into thin ribbon-like strips and then cut toes and combine with the pesto. • 2 tbsp extra-virgin olive oil;
those strips into ¼-inch wide noodles.
• Sea salt and freshly ground black pepper
2 Place the garlic and basil in a food processor and to taste;
process while slowly drizzling the olive oil until
you obtain a smooth consistency. You may need
more or less olive oil. Season the mixture to taste
with salt and pepper and pulse again.

SERVES: 2 PREP: 15
min.

PROTEIN: 5g CARB: 12g FAT: 15g

(10%) (25%) (65%)

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 BACON, GRAPE AND BROCCOLI SALAD • 2 or 3 heads of broccoli, depending
on their size;

• 1 1/2 cups red or green grapes, halved;

1 Place the bacon slices in a large pan on a me- 4 Once the bacon is cooked and crispy, crumble it • 10 slices bacon;
dium heat and cook for about 8 minutes on each and add it to the salad.
side, until crispy. • 1/2 chopped onion;
5 In a separate bowl, mix the mayonnaise with the
2 While the bacon cooks, cut the broccoli in small lemon juice. • 1/2 cup slivered or chopped almonds;
florets. You can use the stalks as well, making • 1 1/4 cups homemade mayonnaise;
6 Combine the dressing with the salad, mix well
sure to cut it in pieces about the same size as the and serve .
florets. • 1/4 cup lemon juice.

3 Mix the florets with the almonds, chopped onion

and halved grapes.

SERVES: 6-8 PREP: 15 COOK: 16

min. min.

PROTEIN: 7g CARB: 9g FAT: 50g

(6%) (7%) (90%)

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 SHRIMP SALAD WITH AVOCADO AND ORANGE • 2 oranges, peeled and segmented;

• 2 tsp hot sauce;

• ¼ cup + 1 tbsp extra-virgin olive oil;

1 Combine together 1 tablespoon of the lime juice 4 Stir in the cherry tomatoes as well as the avocados,
in a bowl with 1 tablespoon olive oil and 1 tea- onion, cilantro, oregano and orange segments. • 2 tbsp fresh mint, chopped;
spoon hot sauce. • 24 large raw shrimps, peeled and dev-
5 Heat your BBQ grill or a grill pan over high heat
eined;
2 Add the mint and the shrimps and mix everything and cook the shrimps until just cooked through,
well. about 2 minutes per side. • 4 tbsp lime juice;

3 In another bowl combine the remaining 3 table- 6 Serve the hot shrimps over the salad in bowls. • 1 cup cherry tomatoes, halved;
spoons lime juice with the remaining ¼ cup olive
oil and 1 teaspoon hot sauce. • ½ onion, thinly sliced;

• ¼ cup cilanto, chopped;

• A pinch of dried oregano;

• 2 avocados, cut into wedges;

• Cooking fat;

• Sea salt and freshly ground black pepper

to taste;

SERVES: 6 PREP: 20 COOK: 4

PROTEIN: CARB: 23g FAT: 25g

139g (10%) (25%)
(62%)

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 SPICY PLANTAIN CHIPS • 2 green plantains;

• 2 tbsp coconut oil, melted;

These are good when just out of the oven, but they will keep for about a day.
• 1 tsp chili powder;

• ½ tsp cumin;
1 Preheat your oven to 400 F. 4 Place the slices on a baking sheet and place in
the preheated oven to cook for about 15 minutes, • 1/8 tsp cayenne pepper;
2 Remove the skin from the plantains with a knife
and slice them thinly.
turning them after 8 minutes. Make sure that you • Sea salt to taste;
keep an eye on them near the end as they can
3 Mix the plantain slices in a bowl with the melted burn rapidly.
coconut oil, chili powder, cumin, cayenne pepper
and sea salt to taste.

SERVES: 4 PREP: 5 COOK: 15

min. min.

PROTEIN: 1g CARB: 29g FAT: 7g

(2%) (60%) (37%)

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 THAI CHICKEN SOUP • 4 stalks lemon-grass, cut into ½-inch
strips and bruised with a knife;

This recipe calls for lemon-grass and lime leaves, two items that you should be able to find quite easily in a well-stocked grocery • 1/2 lb diced fresh ginger;
store or an Asian market.
• 5 lime leaves, bruised with the side of a
knife;

• 1 chicken leg;
1 In a sauce pan, bring the water to a simmer and 4 Heat the soup, but make sure it doesn’t reach the • 2 cups water;
cook the chicken with the lemon-grass and limes boil.
leaves until just cooked, about 30 minutes. • 2 small chilies;
5 Strain the soup in a new pot, add the cilantro, lime
2 Remove the chicken, add the chilies to the liquid juice, cooked chicken and scallions. Season with • 4 cups coconut milk;
and dice the cooked chicken meat. sea salt and freshly ground black pepper to taste. • 3 scallions, minced;
3 Bring the water back to a simmering state and • 2 tbsp chopped cilantro;
pour in the coconut milk.
• Juice of 3 limes;

• Sea salt and freshly ground black pepper

to taste;

SERVES: 4 PREP: 15 COOK: 30

min. min.

PROTEIN: 19g CARB: 25g FAT: 54g

(12%) (15%) (75%)

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 BABA GHANOUSH • 2 large eggplants;

• 2 garlic cloves, minced;

Baba ghanoush is an Arabic dip similar to hummus. In differs in that it uses eggplants instead of chickpeas which makes it a great pa-
leo alternative to hummus. A similar hummus recipe can also be made with cucumbers instead of eggplants or chickpeas. The basic • 2 tbsp fresh lemon juice;
ingredients used in traditional hummus are the same: lemon juice, garlic, olive oil, cumin and tahini. • 2 tbsp tahini (optional);

Tahini is a sesame butter made with ground sesame seeds and is available in grocery stores in the ethnic section. • 3 tsp extra virgin olive oil;

The traditional baba ghanoush usually calls for roasted eggplants. The roasting of the eggplants gives a soft and smoky flavor to the • 1 tsp cumin (optional);
eggplant flesh. You can play with ingredients and add diced onions, tomatoes and olives to vary the recipe. You can also add chili • Sea salt and freshly ground black pepper
powder for extra spiciness. to taste;

1 To roast the eggplants, either use your grill, the 3 Place the roasted eggplant, garlic, lemon juice,
open flame of a gas stove or your oven. If using an tahini, olive oil, cumin in a blender and blend until
open flame, keep the eggplant near the flame and smooth. Season to taste with salt and pepper to
turn them often to darken the skin evenly. If using taste.
your stove, prick the skin with a fork and roast for
4 Cool in the refrigerator and serve with extra olive
about 35 minutes in a 400 F oven. oil on top and fresh parsley.
2 Place the roasted eggplants in a bowl of cold water,
wait a bit and then peel off the skin.

SERVES: 8 PREP: 15 COOK: 35

min. min.

PROTEIN: 2g CARB: 10g FAT: 4g

(8%) (50%) (43%)

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 ALMOND BANANA PANCAKES • 4 ripe bananas, mashed;

• 2 eggs;
These are delicious even though they are heavy in fruits and nuts, two elements which should be kept to a minimum on the diet for
most, especially those trying to lose weight. Think of this breakfast or dessert recipe as an occasional treat and keep in mind that • 4 tbsp almond butter;
the ingredients are far from being as nasty as any grain or legume. This is also a nice fall-back when you start missing the taste of • Butter, ghee or coconut oil for cooking;
pancakes so bad that you start thinking about indulging with the regular kind of pancakes. Serve this with fresh berries or with a
generous amount of butter or ghee. You can even indulge a little bit more with some raw honey for a complete treat.

1 Combine the mashed bananas in a bowl with the 2 Put a pan over a medium heat and melt in some
eggs and mix well. Add the almond butter and butter or coconut oil. When hot, pour in a ladle-
combine well. ful of the banana and almond butter mixture and
cook until brown on each side. Repeat for all the
batter, reserving the prepared pancakes in a 200 F
oven so they stay hot.

SERVES: 2 PREP: 7 COOK: 5

min. min.

PROTEIN: 15g CARB: 60g FAT: 41g

(10%) (35%) (55%)

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 GRAIN-FREE OATMEAL • 1 handful pecans;

• 1 handful walnuts;
This hot mixture of nuts, nut butter and spices will remind you of oatmeal or hot cereals, without the nasty health effects. A meal full
of protein and calories, perfect to pack on energy to start off the day. • 2 tbsp ground flax seeds;

• 1 tsp ground cinnamon;

1 Place the walnuts, pecans, flax seeds and spices 4 Pour in a saucepan over a low heat to heat the • 1 pinch nutmeg;

in a food processor and process until still coarse. mixture. Stir often and remove from heat as soon • 1 pinch ground ginger;
as it’s warm.
2 In a bowl, combine the eggs and coconut milk • 1 tbsp almond or macadamia butter;
with a whisk until it thickens a bit. Add the 5 Serve in a bowl, topped with the berries and ex-
mashed banana and nut butter to the egg mix- tra cinnamon to garnish. Extra cold coconut milk • 1 banana, mashed;

ture and combine well. on top is also excellent to contrast with the hot • 3 eggs;
nut mixture.
3 Pour the nut mixture in the egg mixture and • ¼ cup coconut milk;
combine again.
• 1 handful of your favorite berries;

• Extra cinnamon to garnish;

SERVES: 2 PREP: 10 COOK: 5

PROTEIN: 20g CARB: 32g FAT: 50g

(11%) (19%) (70%)

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