Paleo Asian Cookbook v5 Atlantis Ver 033 - Amazon S3Asian... · You can hop over and download her free cookbook to help you fall in love with breakfast again. CONTENTS Preface Introduction

THE PALEO ASIAN COOKBOOK

50 TASTY ASIAN STYLE PALEO RECIPES!

By Alfie Mueeth & Gray Hayes

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distribute, sell, use, quote or paraphrase any part of the content within this ebook

without the consent of the author or copyright owner. Legal action will be pursued if

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DISCLAIMER NOTICE:

Please note the information contained within this document is for educational

purposes only.

Every attempt has been made to provide accurate, up to date and reliable complete

information no warranties of any kind are expressed or implied. Readers acknowledge

that the author is not engaging in rendering legal, financial or professional advice.

By reading any document, the reader agrees that under no circumstances are we

responsible for any losses, direct or indirect, which are incurred as a result of use of the

information contained within this document, including – but not limited to errors,

omissions, or inaccuracies.

About the Authors

Alfie Mueeth

Alfie from www.paleodiet4beginners.com has been helping readers lose weight without

starvation, mood swings or counting calories. Join him as he shares exactly what

worked for him and free recipes bursting with South East Asian and Oriental flavors.

Gray Hayes

Gray Hayes is on a mission to help people eat well. She does this by creating and

publishing healthy recipes over at the cavemandietblog.com while occasionally hanging

out on social media. You can hop over and download her free cookbook to help you fall

in love with breakfast again.

CONTENTS

Preface

Introduction

Paleo Diet Overview

Chinese Recipes

Chinese Shopping Checklist

Japanese Recipes

Japanese Shopping Checklist

Indian Recipes

Indian Shopping Checklist

Thai Recipes

Thai Shopping Checklist

Malaysian Recipes

Malaysian Shopping Checklist

Conclusion

Recommended Resources

Thanks For Reading

PREFACE

Congratulations on embarking on this journey through Asian cuisine. Before we go any

further, we’d like to thank you for downloading this book and we hope you enjoy it.

We are Alfie Mueeth and Gray Hayes, Paleo Diet Bloggers, and we will be your guides

for this culinary adventure. We will be experiencing the flavors and unique palatal

varieties of five amazing Asian countries:

• Japan;

• India;

• Thailand; and

• Malaysia

If you thought you knew everything there is to know about international foods, you are

in for a treat. This time you will be the chef, and the food is entirely under your control.

Do not fret. We will take you step by step in the process, giving you the chance of

tasting new food pairings, and letting you see for yourself that these amazing foods can

be enjoyed naturally from the comfort of your own home. You may even be saving a

dollar or two by cooking and not ordering out! Just sit back and enjoy reading (and

making) these delicious dishes. You, too, can become the next mistress or master of

the kitchen!

INTRODUCTION

For a few years now, we’ve been helping people make the transition from a traditional

Western diet, to the healthy, delicious and energy abundant way of life that is the

Paleo Diet. As part of that transition, we often recommend that individuals attempt

take it slow and slowly assimilate into the Paleo lifestyle over time. One way to do this

is by creating Paleo versions of meals that you already enjoy.

When taking on a Paleo lifestyle, many people assume that you have to give up your

favorite dishes for less flavorful foods. That could not be further from the truth; to

illustrate our point we have taken 50 of our favorite Asian recipes and made them

Paleo.

Hence this book!

PALEO DIET OVERVIEW

How Paleo Works.

Essentially, the Paleo diet is an approximation of what early humans ate specifically,

during the Paleolithic period, prior to the development of agriculture. In simpler terms,

we’re trying to eat like we did back when we actually used to HUNT and GATHER our

own meals.

As you can imagine there are a number of things you’ll want to avoid, so let’s start

with the basics:

• Processed sugars

• Grains

That’s right, no more sugary foods or sugar laden sauces to pour over your meals.

Breathe Deep. It’s not as bad as it seems. Remember, within this book there are 50

DELICIOUS Asian recipes so for every non-Paleo ingredient that you give up you get one

that tastes just as good; THAT’S ALSO HEALTHY!

Continuing the list:

• Dairy

• Legumes

There is a couple more than what’s mentioned on this list, but these are the most

important ones. Again, no need to dive head long into the process, eliminate non-Paleo

food options slowly.

Okay! So we’ve covered a lot of what’s NOT allowed- no fun. So now we get to see

what we get to enjoy! Try to build your diet, focused around:

• Fish/Seafood

• Grass Fed Meats

• Nuts

• Healthy Oils

• Fresh Fruits

• Fresh Vegetables

• Eggs

• Seeds

As you can see, there’s quite a variety of meals you’re probably already thinking of.

Sizzling grass fed steak for a beef & broccoli meal or even delicious Ramen noodles!

Let’s not get ahead of ourselves though. The best is still to come.

What Should You Expect?

Besides the best healthy meals that you’ve ever had, there are a number of benefits

that come with switching to a Paleo diet.

More Energy

In my line of work, one of the things that I hear most often from clients is that they feel

abundantly energetic. Often times it’s this newfound energy that motivates them to

continue pursuing a Paleo Lifestyle.

Better Health

It probably goes without saying that a Paleo lifestyle promotes better health. This

comes from the fact that by following the guidelines you reduce your exposure to a

number of harmful substances. Specifically you are less likely to suffer from:

• Cardiovascular disease

• Some forms of cancer

• Neurodegenerative disease

Better Digestion

If you’ve ever been irregular you probably understand how important it is to have

healthy digestion. Irregularity can be a burden, especially when it is endured over time.

Lucky for us the Paleo diet naturally includes a TON of fiber. A key ingredient to a

healthy digestive tract.

You get the idea.

Now that we’ve been reminded of some of the great things that come with the Paleo

package, let’s move forward.

Why Asian?

Asian cuisine is one of the most ancient types of cookery known to man. Like other

types of global diets, the Asian dietary lifestyle is as varied as the countries of its

beautiful continent. Regardless of the variety of dishes and flavors, they do share some

common traits that distinguish them as some of the most exotic foods in the world.

One of these commonalities is a higher ratio of vegetables to meat, and of produce to

animal products. Asian cuisine also tends to be naturally low in fat. Refined

carbohydrates and sugar are almost non-existent. These are reasons why it is

considered to be a healthy eating lifestyle, by both ancient and modern standards.

It is also the perfect combination of foods to propel a Paleo lifestyle and keep it going.

How Is Asian Cuisine Perfect For Paleo?

All of these recipes will share qualities that make them very Paleo friendly:

1. High vegetable ratio - You will be eating your allotted daily vegetable requirements

and then some. These recipes will definitely put you on the right track if you are

seeking for a healthy eating plan.

2. Low fat - Although fat is not off limits in the Paleo lifestyle, a low fat eating plan is

always the number one recommendation for healthy hearts and bodies.

3. No dairy - Coconut is the staple fruit/seed in Asian cuisine. You can make any cream,

dip or yogurt based on coconut without the allergens and inflammatory qualities

found on dairy milk.

4. No added sugars - These recipes will please you so much that you may not realize

that you are not adding cups of sugar and salt to the food. Food is to be enjoyed in

its most natural state to be able to appreciate all the complexities of flavor that

come with ethnic cooking.

5. Lean meats - All meats are allowed in the Paleo lifestyle, but Asian cuisine often

zeroes in on lean cuts, such as seafood, chicken breasts, and lean pork. This is

because they focus more on the entire dish, as a whole, and all foods balance each

other. You will find this out right as your first recipe is finished.

6. Anti-inflammatory ingredients - You will be cooking with ingredients that are

naturally found in Asian recipes. These are world-known anti-inflammatory

ingredients that ease digestion, promote belly health and make eating way more

enjoyable: ginger, coconut, turmeric, cumin, cinnamon, coriander, and curry are just

some of the deliciously healthy flavors you will experience.

7. No refined carbohydrates - When you compare Asian and Italian cuisines, you

realize the massive difference in the use of carbohydrates. While (some, not all)

Italian cuisine focuses on homemade pastas and artesian breads, Asian cuisine

reverts back to making the most out of vegetables and other produce. While Paleo is

not necessarily an anti-carb lifestyle, the carbohydrates that are naturally found in

foods are preferred to starch-based breads that also cause inflammation. Once

again, the lack of refined carbs in Asian cuisine makes, yet again, a perfect choice for

Paleo.

Not Just Food.

Like many other cultures, Asian cuisine has an ancient history dating back thousands of

years. This entails that their eating habits do not focus entirely on food alone, but also

in what the symbolism and celebration of food bring to people. You will find that Asian

cooking, even Asian fusion cooking (when two cultures are brought together, such as

Asian and American), will focus more on flavor than on the size of the plate. This

portion control is a distinguishing quality in Asian cuisine that is shared by other

cultural groups, such as the Europeans: think “tapas.”

Therefore, in this book, you may find that some dishes are best served in smaller

plates, to be shared at small portions in order to taste the complexity of the many

spices and herbs that come into the cooking process. It is food tasting, more than just

eating. Ultimately, it is also easier on your stomach and a great eating habit to learn

and keep for years.

Countries.

This guide will teach you how to cook delicious dishes from China, Japan, India,

Thailand and Malaysia. Some of the foods are staple dishes that are served daily in

restaurants across the nations. They are so good that they surpassed all cultural

barriers, becoming favorites of western patrons all over the world.

Chinese Cuisine

The Chinese recipes may be most familiar to you due to the popularity of the Chinese-

infused cuisine in Western culture. As a suggestion, you may want to conduct your own

research on tea leaved and the massive variety of teas that are served with foods. Tea

pairing is not uncommon in the region, and it may be something you will want to also

experiment with and bring to the table. Ginger, another common ingredient, is the

universal anti-inflammatory miracle worker and the number one soother of stomach

issues. This combination is a winning one, making your eating experience more

delightful.

Japanese Cuisine

The Japanese recipes will focus on high amounts of vegetables, lean meats, very low

sugar and salt, and high, pungent flavors. Japan boasts the largest fish market in the

world, which is why you will find seafood-inspired recipes included here as well. As a

side note, Japanese cuisine is perhaps one of the easiest on which to apply the Paleo

lifestyle. High amounts of fresh vegetables, fruit-based desserts and proper portions of

lean meats are all part of the caveman diet. Add to that tea and the Japanese cultural

penchant for self-healing and meditation, and you will have yourself a healthy way of

life to practice for good.

Indian Cuisine

This book also will have Southern Asian dishes from India. Uber popular in the British

culture, Indian cuisine is unfairly thought of, at times, as “too spicy” or “too rich,” by

Western standards. In reality, the ingredients that are included in Indian food are quite

simple: meat, vegetables, cumin, curry, cinnamon, ginger, persimmon, cloves, and

turmeric. These are all anti-inflammatory ingredients that go hand in hand with the

Paleo lifestyle. The only thing that makes Indian food spicy is precisely that: added

spice. If you want to make Indian food very spicy, just add jalapenos or other types of

hot peppers. Other than that, Indian cuisine can be very easy to eat and goes well with

a variety of dry wines that cleanse the palate.

Thai Cuisine

Thai recipes are also on the rise in popularity in America. Pad Thai, one of the most

famous dishes, may not be Paleo due to the use of noodles, but new types “noodle-

oids,” such as kelp noodles or those made from Japanese yam can substitute flour-

based ones and let you enjoy the best of both worlds. Thai food is affordable, too.

Coconut milk and coconut cream are at the top of the ingredients list. You may already

know that coconut is the world’s natural hydrant, and that the benefits of coconut in

the human body include better digestion, natural hydration, and anti-inflammation. In

Thai food what you will probably find is a sweeter alternative to Asian cuisine. The

natural sweetness of coconut makes Thai dishes quite savory-sweet and delicious. You

will also notice there is zero cheese in Asian cuisine, particularly in Thai. Therefore, you

will not be at risk of digestive issues or dairy allergies that are sometimes caused by

these foods.

Malaysian Cuisine

An intensely-flavored cuisine, Malaysian cuisine will find you tasting the different

varietals from nearly twenty-five thousand islands which composed the archipelago of

Malay, the largest on the planet. This entails that you will also experience flavors

coming from generations of multicultural and multiethnic influences that undoubtedly

make Malaysia one of the most cosmopolitan and colorful cultures alive. The body of

the Malaysian cuisine consists of thousands of known recipes, many of them sold in the

streets of the islands as snacks.

This cuisine is also topping the charts of Western audiences, particularly because of

how easy and familiar it is. The recipes themselves combine traits from all Asian

nations. This means that tasting a Malaysian dish for the first time will bring you

memories of other dishes from other Asian cultures that you may have tried previously.

Therefore, do not consider these recipes as “thrill eating.” Your family and friends will

very well enjoy them. Moreover, the smells that will come out of your kitchen will

make you the master or mistress of the dinner party.

The Common Ingredients

All of these cuisines already share Paleo benefits that were discussed at the start of this

introduction. They also share ingredients that, as we explained, are also natural anti-

inflammatories that add flavor and more enjoyment to the eating experience. This

being said, be ready to get the following from your local supermarket or farmers’

market prior to start cooking:

• Coconut milk

• Eggs

• Ginger (in powder or natural)

• Cinnamon sticks (or ground)

• Turmeric, curry, coriander (the trifecta)

• Sea salt and ground pepper

• Coconut-based yogurt (in the event that you want to make a recipe creamier)

• Fresh vegetables such as carrots, celery, scallions, onions, tomatoes, mushrooms,

olives, jalapenos

• Leafy greens such as spinach, arugula and kale (for sides, or to add color to some

recipes)

• Olive or coconut oils

• Raw honey to sweeten any dish

• Meats (chicken, seafood, pork, beef)

• Kabob sticks

• Almonds

• Arrowroot, which substitutes cornstarch for thickness

• Gelatin (non flavored)

A wide variety of fruits (not just for these recipes, but for your everyday needs)

As you can see, these are also ingredients you normally get during your Paleo

supermarket haul. These items are not expensive, and can be found in any farmers’

market at low prices and super fresh.

“If you can’t pronounce it, your body can’t process it.”

If this is your first experience trying out homemade multicultural recipes, this message

is for you.

First, congratulations on trying something new that can be good for you, too. Second,

you will perhaps learn to truly appreciate, for the first time, the huge difference

between pre-packaged foods and fresh foods. The contrast is quite significant. Frozen,

pre-packaged, canned, and bagged foods are filled with preservatives that are

unrecognizable in nature. They will also be unrecognizable to your body, and will likely

make you ill, allergic, bloated, and who knows what else.

Like we say in Paleo, “if you can’t pronounce it, your body can’t process it.” This is true

about everything in life: issues, causes, problems, language, and yes, food. The best

lived life is that which is able to control what happens inside and outside of our bodies.

While we cannot take control of absolutely everything, we can definitely attempt to

take control of our health while our bodies allow us to do so. A diet that includes the

items that the human body is meant to consume will lead you to better functioning,

more energy, less body density, better digestion, and a healthy weight. It also brings

other collateral benefits, such as higher cognitive skills, hydration, increased activity,

and personal gains in self-esteem and validation. This is why these types of cuisines

teach you about culture, different varieties of diets, and also about what is available

out there in nature that we tend not to consume.

CHINESE RECIPES

CAULIFLOWER FRIED RICE

Serves: 4

One of the first things to avoid when going paleo is rice but on the same side rice is one

of the most liked dish around the world. Love rice but can’t have them because of your

low carb diet? Then this simple, quick and delicious dish is your way to go. It works

really good as a rice substitute, since cauliflower is a versatile vegetable, and

complements any dish beautifully when served as a side. Cauliflower Fried Rice will not

only cut carbohydrates but add other beneficial nutrients, minerals and vitamins to

your diet as well. Cauliflower rice will stay warm, even when left for a while, due to the

cauliflowers ability to hold in heat and this property comes in handy when you want to

prepare the main dish.

Ingredients

• 1 head of cauliflower, cut into small florets

• 3 eggs, whisked

• Cubed celery, ½ lb. (226 g)

• Cubed carrots, ½ lb. (226 g) frozen package

• 1 tablespoon (15 ml) coconut aminos

• Coconut oil to cook with

• Salt to taste

• Chopped cilantro, for garnish

Directions

1. Place cauliflower pieces in a food processor and process until the cauliflower pieces

turn into very small rice like bits.

2. In a large pot add 2 tablespoons of coconut oil and set the pot over medium heat.

Add in the blended cauliflower bits and cook while stirring regularly.

3. Boil frozen carrots for about 7 to 10 minutes.

4. Add 2 tablespoons (30 ml) of coconut oil in medium skillet and place the skillet over

medium heat. Add the whisked eggs and let them cook for a few seconds. Start

stirring the eggs while making sure that the eggs do not clump together.

5. When the eggs turn solid, add them to the pot containing the cauliflower bits.

6. Drain the boiled carrots and add them to the pot as well along with the celery.

7. Add 1 tablespoon of coconut aminos and salt to taste.

8. Cook for about 2 to 3 minutes more. Garnish with cilantro and serve.

KUNG PAO CHICKEN

Serves: 4

This classical stir-fried dish originates from the Sichuan Province of south-western

China and its name is derived from a Qing dynasty official who was given the title of

Gongbao. The use of Sichuan peppers in the dish has been reduced due an import ban

that was imposed many years ago. It is one of the most popular Chinese dish and is

highly addictive too because of its spicy and sweet succulent sauce. Kung Pao chicken is

originally supposed to be spicy but you can modify the level of heat based on your

taste. To make it a complete meal serve Cauliflower Fried Rice as a side. Stir-fries are

quick and easy to make and work perfectly as weeknight meals.

Ingredients

• 1 tablespoon (15 ml) paleo friendly sriracha sauce

• 2 tablespoons (30 ml) of garlic, minced

• 1 tablespoon (15 ml) chili paste

• 6 small dried red chili peppers, cut in half and seeds removed

• 2 tablespoons (30 ml) coconut aminos

• 3 large chicken breasts, thinly sliced

• 2 tablespoons (30 ml) sesame oil

• 1 tablespoon (15 ml) honey

• 1 teaspoon (5 ml) sesame seeds

• Salt and pepper, to taste

Directions

1. Cut chicken into bite sized pieces and season with salt and pepper. Set aside.

2. In a small bowl prepare stir fry sauce by mixing together honey, sriracha, chili paste

and coconut aminos and set aside as well.

3. Place a large sauce pan over high heat and add 1 tablespoon of the minced garlic

and 1 tablespoon of sesame oil.

4. Add chicken to the sauce pan and sauté for about 5 minutes or until cooked

partially.

5. In another pan place 1 tablespoon of the minced garlic and 1 tablespoon of sesame

oil and place the pan over high heat. Add dried chili peppers to the pan and sauté

for about 5 to 8 minutes or until the beans begin to soften.

6. Add the chicken to pan and cook for about 5 minutes more or until the chicken is

completely cooked through.

7. Add the stir fry sauce to the cooked chicken and reduce heat to medium. Allow to

cook for a 3 to 4 minutes more.

8. Add sesame seeds and let sit for about 5 minutes in order to allow the sauce to

thicken up some more. Serve while hot.

SWEET & SOUR CHICKEN

Serves: 3

A healthy take on a classic sweet & savory dish and a win for your taste buds. You can

serve with vegetables, cauliflower rice or zoodles as a perfect complement to the

dynamic flavors of this meal.

Ingredients

• 1 ½ pound (680 g) of skinless chicken. Chicken breasts or thighs will work the best.

Cut the skinless chicken into 1 inch chunks.

• 1 egg white

• ⅓ cup (79 ml) orange juice (optional)

• 1 teaspoon (5 ml) ground ginger

• 1 teaspoon (5 ml) ground garlic

• ½ teaspoon (2.5 ml) sea salt, divided into 2 parts

• 3 cups (708 ml) fresh pineapple chopped into chunks

• ⅓ cup (79 ml) apple cider vinegar

• 2 tablespoons (30 ml) tomato paste

• 3 tablespoons (45 ml) chicken or vegetable broth

• 1 (15 ml) to 2 (30 ml) tablespoons honey

• 2 tablespoons (30 ml) coconut oil

• 1 cup (237 ml) to 2 cups (473 ml) onions, chopped

• 1 cup (237 ml) to 2 cups (473 ml) green bell peppers, chopped

• 1 tablespoon finely chopped or grated fresh ginger

• ½ cup (118 ml) to 1 cup (237 ml) sliced water chestnuts

• 2 cups (473 ml) chopped baby carrots

Directions

1. In a bowl, toss the chicken cubes with ¼ teaspoon sea salt, ground ginger, ground

garlic & egg white.

2. Stir thoroughly until the chicken cubes are fully coated with the mix. Set the coated

chicken aside to marinate for at least 15 to 20 minutes. For maximum flavor,

refrigerate overnight.

3. While the chicken marinates, begin the sauce. Blend the orange juice, apple cider

vinegar, tomato paste, broth, honey, and 2 cups of pineapple in a food processor

until completely smooth and set aside.

4. Heat a large frying pan. To determine when the pan is hot enough, drip water

droplets into the pan and if the water sizzles you’re ready to go!

5. Drizzle coconut oil into the bottom of the pan and tilt the pan back and forth to

coat the inside of the pan.

6. Add chicken to the pan and cook uninterrupted until it starts to brown. Then turn

the chicken and brown the other side. Once browned transfer the chicken to a bowl

or plate and set aside.

7. Add remaining coconut oil to the pan and add in the carrots, onions and green

peppers. Stir fry the vegetables for approximately 3 minutes.

8. Next add in the water chestnuts and grated ginger and stir fry for an additional 2 to

3 minutes.

9. Once the onions are translucent, add the sweet and sour sauce to the vegetables

and add the remaining cup of pineapple chunks and stir occasionally.

10. Continue to stir until the sauce begins to bubble.

11. As the sauce bubbles, pour the chicken that you browned previously back into the

pan and stir for 2 to 3 minutes.

12. Reduce heat and allow to the chicken and vegetables to simmer for an additional

3 minutes or until the chicken is thoroughly cooked through. Check your chicken

by cutting a couple of pieces in half to be sure that there is no pink remaining.

13. Serve with cauliflower rice, zoodles or your dish of choice and enjoy!

SZECHUAN SHRIMP

Serves: 2

A quick and healthy recipe, Szechuan Shrimp is a simple yet impressive stir-fry dish and

has many versions of it. It is a type of Chinese cuisine having its origins in Sichuan,

China. The heat level on this dish can be adjusted to your liking. The amount of sauce

you put in can be modified as well. Drown the shrimps in sauce, lightly drizzle them or a

point somewhere in between is completely up to you. Turn it into a complete meal by

serving it with Cauliflower rice. The dish is low on calories but high on flavor. The dish

looks elegant and will absolutely impress all your guests, friends or family.

Ingredients

• 1 lb. (454 g) shrimp, peeled, deveined and roughly chopped

• 1 teaspoon (5 ml) chili garlic sauce

• 1 tablespoon (15 ml) fresh ginger, minced

• Fat of choice (coconut, vegetable or olive oil)

• 4 cloves garlic, minced


• 3 green onions, minced

• 2 teaspoons (10 ml) coconut sugar

• 1 teaspoon (5 ml) sesame oil

• Handful cilantro, chopped

Directions

1. Place a large skillet over medium heat 2 tablespoons of either vegetable, coconut or

olive oil.

2. Add in the shrimps, sugar, coconut aminos, chili sauce, garlic and ginger. Stir

occasionally until the shrimps are completely cooked through. This should take

about 6 to 8 minutes.

3. Switch off the heat and stir in the cilantro, sesame oil and the green onions.

4. Serve hot.

GINGER BEEF & BOK CHOY

Serves: 4

A great twist on the standard beef & broccoli dish. It’s packed with Vitamin C and

overflowing with flavor from the spices and beef. If you’d like to turn up the heat on

this dish add chili peppers or red pepper flakes. Either way this dish is packed with

vitamins and flavor.

Ingredients

• 1 inch (2.5 cm) fresh ginger, peeled and minced

• 2 lbs. (1 kg) beef sirloin, sliced into strips

• 1 small onion, sliced

• 1 tablespoon of red pepper flakes or 6 red chili peppers (optional)

• 10 heads baby bok choy, roughly chopped into bite sized pieces.

• 2 medium sized cloves of garlic, pressed

• 2 tablespoons (30 ml) fish sauce

• Sea salt and black pepper to taste

• 3 teaspoons (15 ml) coconut oil

Directions

1. Season the beef strips with salt and pepper to taste.

2. Place large pan over medium heat and drizzle coconut oil. Tilt the pan from side to

side to coat the bottom of the pan.

3. Mince the garlic cloves directly into the pan using a garlic press. Then add ginger

and red pepper flakes of halved chili peppers, if using.

4. Stir fry spices for approximately 1 minute.

5. Next add the sliced beef and stir occasionally for an additional 2 to 3 minutes,

transfer to a bowl and set aside.

6. Add sliced onions into the hot skillet and stir occasionally until translucent.

7. Once onions are translucent, add the bok choy to the pan and cook for

approximately 3 to 4 minutes, until the bok choy is soft.

8. Then add the cooked beef into the skillet with the onions and bok choy and stir.

9. Pour fish sauce into the skillet, stir to combine and reduce heat.

10. Once the fish sauce is thoroughly heated, remove from heat and serve warm.

GINGER COCONUT SHRIMP

Serves: 5

Ginger coconut shrimp is the perfect marriage between the flavor and crunchy texture.

So good, even kids love it.

Ingredients

• 2 eggs

• 1 pound (454 g) shrimp, deveined

• 1 cup (237 ml) unsweetened shredded coconut

• ½ teaspoon (2.5 ml) sea salt

• ¼ teaspoon (1 ¼ ml) onion powder

• ½ teaspoon (2.5 ml) ground ginger

• ¼ cup (59 ml) arrowroot flour

• ¼ teaspoon (1 ¼ ml) garlic powder

• 3 cups (710 ml or 1 liter) of coconut oil for frying


Directions

1. Rinse and pat the shrimp dry. Removing the tails is optional.

2. Combine the shredded coconut, ginger, garlic powder, arrowroot flour, salt and

onion powder in a small bowl and set aside.

3. In a separate bowl, mix the eggs and coconut aminos.

4. Dip each shrimp in the egg batter until fully coated and set aside.

5. Add the coconut blend into a plastic zip-loc bag. Then add the egg-coated shrimp to

the bag and shake until the shrimp are thoroughly covered. Remove each shrimp

from the bag and shake off any excess coating and line up on a plate for frying.

6. Heat the coconut oil to 350 degrees F (175 degrees C) in a large skillet of deep fryer.

7. Fry shrimp in small batches of 5 to 6 at a time. Cook for approximately 2 to 3

minutes, turning once, or until golden brown on each side.

8. Place the cooked shrimp on a paper towel to remove any excess oil.

9. Serve and enjoy!

ORANGE CHICKEN

Serves: 3

A fun, flavorful and delicious weeknight meal.

Ingredients

For marinade

• 1 teaspoon (5 ml) fresh grated ginger

• 1 teaspoon (5 ml) sesame oil


For chicken and sauce

• 5-6 chicken thighs or 4 chicken breasts, skin on

• ¼ cup (59 ml) raw honey

• ½ (118 ml) cup fresh-squeezed juice from oranges

• ⅓ cup (79 ml) apple cider vinegar

• ½ teaspoon (2.5 ml) grated ginger

• 1 cup (237 ml) water

• ¼ teaspoon (1 ¼ ml) red pepper flakes

• ½ teaspoon (2.5 ml) garlic powder

• 1 tablespoon (15 ml) orange zest


• 1 tablespoon (15 ml) arrow root powder whisked with a little water (should be

enough to make a slurry)

Directions

1. To make marinade combine together 2 tablespoons coconut aminos, 1 teaspoon

sesame oil and grated ginger each.

2. Season chicken with salt and pepper.

3. Transfer the marinade to a zip lock bag. Add chicken to the bag and coat well.

4. Place the bag in the refrigerator for 30 minutes or longer if you prefer.

5. Pour 2 to 3 tablespoons of olive oil in pan and place the pan over medium to

medium-high heat. Start frying the chicken pieces (skin down) until they turn

brown. This should take you about 8 to 10 minutes.

6. Remove chicken pieces from pan and transfer them to a roasting rack or cookie

sheet.

7. Pre-heat oven at 350 degrees.

8. Place the roasting rack or cookie sheet in the oven for 30 minutes. Before removing

make sure that the pieces have cooked through. Remove and set aside.

9. Combine water, honey, coconut aminos, ginger, garlic, orange juice, apple cider

vinegar, orange zest and red pepper flakes in a frying pan over medium to medium-

high heat.

10. Whisk in the fan and remember to stir frequently.

11. When the sauce comes to a boil, whisk in the arrowroot mixture.

12. By this time the sauce should start to thicken. If it does not then add in more

arrowroot mixture.

13. Let the sauce simmer while reducing heat. Reducing heat allows the sauce to cool

and this in turn allows it to thicken even more.

14. Once done, pour the orange sauce over the chicken.

15. Garnish the chicken with sesame seeds, green onions, orange slices or whatever

you like and serve.

BEEF & BROCCOLI

Serves: 3

We couldn’t leave out this proven classic.

Ingredients

• 1 ½ tablespoons (22 ml) sesame oil

• 1 pound (454 g) beef sirloin cut into thin strips

• 1 teaspoon (5 ml) arrowroot powder


• 3 cups (710 ml) broccoli florets

• ¼ cup (59 ml) beef broth

• 1 teaspoon (5 ml) garlic powder

• 3 (30 ml) tablespoons coconut oil

• 1 teaspoon (5 ml) fish sauce

• 1 teaspoon (5 ml) minced ginger

• Salt and pepper to taste

• Sesame seeds, optional

Directions

1. Thoroughly combine 2 tablespoons of coconut aminos, fish sauce, ½ teaspoon

garlic, 1 tablespoon sesame oil and ginger in a bowl to prepare the marinade.

2. Salt and pepper the beef to taste and add it to the marinade. Stir to thoroughly coat

the meat, cover and refrigerate for 2 to 3 hours.

3. Mix 3 tablespoons coconut aminos, ½ teaspoon garlic, ½ teaspoon sesame oil,

arrowroot powder and broth to prepare the sauce and set aside.

4. Add 2 tablespoons of coconut oil to a large skillet. Tilt pan side to side to coat the

bottom of the pan and place over medium heat.

5. Add sirloin to skillet and cook for approximately 2 to 3 minutes, turning once, or

until brown on each side.

6. Once fully cooked, remove sirloin from pan and set aside

7. Add 1 tablespoon more of coconut oil to skillet and dump the broccoli florets into

the skillet and stir continuously.

8. Add 2 tablespoons of water to the skillet and cover. Let the broccoli cook for 2 to 3

minutes or until a desired level of tenderness is achieved.

9. Once broccoli is fully cooked, pour off any excess liquid. Then add the cooked beef

and sauce to the skillet and stir to well to coat the broccoli and beef Reduce heat

and cook for an additional 2 to 3 minutes.

10. Sprinkle the beef and broccoli with sesame seeds, if using, and serve with

cauliflower rice, if desired.

GINGER BEEF STIR FRY

Serves: 4

A healthy meal with a touch of sweetness and a hint of spice, which makes it both good

for you and good to you.

Ingredients

For marinade

• 2 tablespoons (30 ml) coconut palm sugar

• 2 pounds (907 g) sirloin steak, thinly sliced

• 2 tablespoons (30 ml) apple cider vinegar

• ¼ cup (59 ml) coconut aminos

• 2 tablespoons (30 ml) finely chopped fresh ginger

For sauce

• 3 tablespoons (45 ml) coconut palm sugar

• ¼ cup (59 ml) plus 2 tablespoons (30 ml) coconut aminos

• 2 cups (473 ml) beef bone broth

• ¼ cup (59 ml) plus 2 tablespoons (30 ml) arrowroot flour

• 1 tablespoon (15 ml) plus 1 teaspoon (5 ml) finely chopped fresh ginger

• 2 cups (473 ml) chopped broccoli

• 2 cloves garlic, minced

• 1 red bell pepper, roughly chopped into bite sized pieces

• 1 onion, sliced

• 2 tablespoons extra virgin olive oil

Directions

1. Combine marinade ingredients in a zip lock bag. Add steak in to the bag and shake

well to coat. Seal the bag and place it in the refrigerator for 30 minutes minimum or

if desired up to 24 hours.

2. In a bowl mix together ingredients for the sauce and set it aside.

3. Heat 2 tablespoons of the olive oil in a wok or large skillet over medium-high heat.

Place the marinated steak in the hot skillet and fry, while stirring frequently, for

about 2 to 4 minutes or until cooked through. Remove the steak and set aside.

4. Add the remaining 2 tablespoons of olive oil to the skillet. Add broccoli, onion, and

bell pepper to the skillet and sauté for 2 minutes.

5. Reduce heat to medium-low and return the steak to the skillet. Whisk the sauce

and then start pouring it over the beef. Quickly stir everything and cook for about 1

minute. The sauce should start to thicken by now.

6. Serve with cauliflower rice or zoodles

SWEET BASIL CHICKEN

Serves: 4

Ingredients

• 2 lbs. (907 g) boneless, skinless chicken (breasts or thighs will work well), cut into

bite-sized pieces

• 1 inch piece (2.5 cm) fresh ginger, thinly sliced

• 10 cloves garlic, roughly chopped

• 2 tablespoon (30 ml) coconut oil

• 20-25 sweet basil or Thai basil leaves

For sauce


• 1 tablespoon (15 ml) fish sauce

• 1 tablespoon (15 ml) honey or coconut sugar

• 2 (30 ml) tablespoons water

• 2 tablespoons (30 ml) coconut vinegar

• 2 tablespoons (30 ml) toasted sesame oil

Directions

1. Heat coconut oil in a skillet placed over medium heat for 2 to 3 minutes.

2. Add the ginger and garlic to the skillet and stir-fry for about 2 minutes.

3. While ginger and garlic are cooking, mix all of the sauce ingredients into a bowl, mix

and set aside.

4. Add chicken to the ginger and garlic mixture in the skillet and stir frequently for 4 to

5 minutes until chicken browns.

5. Once chicken is browned on each side; add the sauce and stir well for

approximately 2 minutes, reduce heat and simmer.

6. Continue to simmer for approximately 7 minutes stirring continuously or until the

sauce has been fully absorbed. Once the sauce is fully absorbed, remove the

mixture from heat.

7. Add the basil leaves and turn continuously until the leaves wilt slightly.

8. Serve with cauliflower rice.

CHINESE SHOPPING CHECKLIST

Eating clean on a Paleo plan doesn't mean you have to eat bland food. These are the

items that you will need to bring tons of flavor to your new Chinese recipes:

Fresh Produce

Cauliflower

Celery

Oranges

Cilantro

Broccoli

Carrots

Red Bell Peppers

Garlic

Red Chilies

Ginger

Pineapple

Onions

Baby Bok Choy

Shredded Coconut

Scallions

Baking Goods

Coconut Sugar

Arrowroot Flour

Canned Items & Condiments

Coconut Aminos

Paleo Sriracha

Honey

Fish Sauce

Coconut Vinegar

Apple Cider Vinegar

Whole Water Chestnuts

Tomato Paste

Garlic Chili Sauce

Cooking Liquids

Coconut Oil

Sesame Oil

Olive Oil

Beef Broth

Bone Broth

Meat Produce

Chicken

Shrimp

Beef Sirloin

Spices & Herbs

Sesame Seeds

Ginger Powder

Garlic Powder

Onion Powder

Red Pepper Flakes

Basil Leaves

Basics

Sea Salt

Black Pepper

Eggs

JAPANESE RECIPES

CHICKEN YAKITORI

Serves: 4

Chicken Yakitori is a dish that originates from Japan. Yakitori means grilled chicken and

also refers to foods that are in general skewered. Simple yet delicious, it is a popular

dish in Japan that has been satisfying them for centuries. Yakitori bars are found on

almost every corner in Fukuoka (Japan) and some even pop up during the weekend as

various stalls. This dish is a complete meal when served with vegetables, rice or salad

as a side. Chicken Yakitori can also be served as an appetizer since the chicken pieces

are bite sized which makes them easy to eat with just 2 fingers. Chicken thighs are the

preferred part when making a Yakitori but chicken breasts can be used as well.

Ingredients

• ½ cup (59 ml) coconut vinegar mixed with water

• 12 green onions

• 1 lb. (454 g) boneless skinless chicken thighs, cut into 1 inch pieces

• 1 green pepper

• 2 cups (473 ml) mushrooms, halved

• 1 teaspoon (5 ml) ginger, grated

• ¼ cup (59 ml) water

• ½ cup (59 ml) coconut aminos

• 1 teaspoon (5 ml) garlic, minced

Directions

1. Soak wooden skewers.

2. Pre-heat oven to broil or set a grill pan to medium heat.

3. Thread peppers, mushroom, scallions and chicken on to the skewers.

4. In a sauce pan mix together water, coconut vinegar mix, coconut aminos, ginger

and garlic. Bring the mixture to boil and cook until the mixture thickens. This should

take about 8 to 10 minutes.

5. Grill the skewers for about 4 to 6 minutes on each side or until completely cooked

through. Glaze the skewers with the sauce during the last segment of cooking and

serve immediately.

PALEO RAMEN BOWL

Serves: 4

Ingredients

• 2-4 cups (473 to 946 ml) chicken broth*

• 3 skinless, boneless chicken thighs

• 2 carrot sticks, chopped

• 1 teaspoon (5 ml) salt-free Chinese five-spice powder

• 3 garlic cloves

• ½ teaspoon (2.5 ml) chili powder

• 1 tablespoon (15 ml) cilantro or scallions for garnish

• 1 package (12 oz) kelp noodles

• ½ cup (118 ml) mushrooms, sliced

• Juice from 1 lime

• 1-2 (15 to 30 ml) tablespoon honey**

• 2 soft boiled eggs

Directions

1. Preheat boiler at 175°F. Use five spice powder to rub the chicken and then sprinkle

black pepper on it. Line a baking sheet with foil and place chicken on it. Broil

chicken for 8 to 10 minutes or until done. Make sure you keep the chicken 4 to 5

inches away from the heat and turn it once halfway through broiling. Slice the

chicken and set it aside.

2. Place a large saucepan on medium heat and combine kelp noodles, chicken broth

and garlic in it and start cooking.

3. Add in mushrooms, lime juice, chili powder and carrots. Stir and cook until noodles

have softened.

4. Add honey to mixture and then top the mixture with sliced chicken, soft boiled eggs

and cilantro.

5. Serve and enjoy.

Notes

*How you prefer your ramen changes the amount of broth that needs to be added.

Add all 4 cups for a soup like consistency and if you want more noodles and less broth

then only add 2 cups.

**Amount of honey will decide how sweet you want the dish to be. Start by adding 1

tablespoon and add more if desired.

PALEO SUSHI

Serves: 3

Ingredients

• Cauliflower rice

• 8 Nori sheets

• Coconut aminos

• Wasabi

• Salted Seaweed Salad (optional), for garnish

For filling (depending on your taste)

• ¼ lb. (113 g) cooked protein of your choice (preferably chicken or shrimp)

• 1 cucumber

• 1 avocado

• 1 carrot

• 1 bell pepper (red or green work nicely)

Directions

1. Cut up protein of your choice and vegetable into long thin slices.

2. Place a Nori sheet on a bamboo sushi mat, shiny side up. Sprinkle Nori sheet with

water and spread the water over the entire surface of the sheet.

3. Spread prepared cauliflower rice over the sheet leaving upper third of the sheet

empty and then place the filling material of your choice in the sheet’s middle.

4. Roll the bamboo sushi mat in order to form sushi rolls.

5. With a sharp knife, cut the roll into slices.

6. Repeat above step for rest of the Nori sheets.

7. If desired, serve with coconut aminos and wasabi.

HIBACHI SHRIMP

Serves: 3

Ingredients

• 1 lb. (454 g) shrimp, deveined (if using frozen then make sure they are defrosted and

ready to cook)

• 1 tablespoon fresh parsley, chopped

• 3-4 cloves of garlic, chopped

• 3 tablespoon (45 ml) organic, grass-fed ghee

• Fresh ground black pepper (to taste)

• Juice of ½ lemon

• 1 pinch (1/8 tsp or 5/8 ml) of Himalayan Pink salt (or to taste)

Directions

1. Heat a large pan over medium-high heat.

2. Add in garlic and ghee and sauté for about 1 minute.

3. Add shrimp to pan and sauté each side for about 1 minute.

4. Next add in lemon juice, Himalayan Pink salt and pepper and sauté for 1 minute

more.

5. Remove pan from the heat and transfer contents to a bowl or plate.

6. Garnish with fresh parsley and serve.

ROASTED JAPANESE EGGPLANT

Serves: 4

Ingredients

• ⅛ cup (30 ml) olive oil

• Juice from 1 lemon

• 1 tablespoon (15 ml) crushed garlic

• Pink Himalayan sea salt

• 4-6 Japanese eggplants

Directions

1. Take the eggplants and trim the ends. After trimming, slice the eggplants in half the

long way. Taking great care, score the flesh with short diagonal cuts and then

sprinkle with the Pink Himalayan sea salt. Set aside for 20 minutes and wait until

some liquid draws out from the eggplants.

2. Using a paper towel, wipe the moisture off of the eggplants.

3. Keeping the flesh side up, line the eggplants on a baking sheet.

4. Combine remaining ingredients in a small bowl or cup.

5. Coat the top of the eggplants with the mixture created from the remaining

ingredients.

6. Place the baking sheet in the oven and let the eggplants roast for 30 to 40 minutes

at 400°F. Roast until the eggplants get mushy and creamy on the inside and the

skins become slightly crispy.

7. Serve and enjoy.

NASU NIBITASHI

Serves: 4

Ingredients

• 2 tablespoon (30 ml) Sake

• 2 teaspoon (10 ml) coconut sugar

• 1 tablespoon (15 ml) Coconut Vinegar + 1 tablespoon (15 ml) of water (mirin

substitute)

• 2 tablespoon (30 ml) ginger root, grated

• 2 tablespoon (30 ml) Coconut aminos

• 1 teaspoon (5 ml) coconut oil

• Chopped green onions

• 1 cup (237 ml) Dashi (Bonito Stock)

• 4 Japanese eggplants

Directions

1. Cut off the stems of the eggplants. Vertically slice the eggplants in half. Taking great

care, score the flesh with short diagonal cuts. Then horizontally cut the eggplants in

half.

2. Place a medium pot over medium heat and add in oil. Keep the eggplants facing

skin down and cook them for a couple of minutes. Turn them over and add coconut

aminos, coconut vinegar, coconut sugar, dashi, sake, 1 ½ tablespoon grated ginger

and water. Cover the pot and cook for about 17 to 20 minutes or until the eggplants

turn tender.

3. Remove pot from heat and set aside in order to cool.

4. Serve hot with chopped green onion and remaining grated ginger on top as garnish.

OKONOMIYAKI

Grill as you like is the translation of Okonomiyaki. The savory Okonomiyaki pancake is

like a Japanese version of a pizza. You can top it any way you like, so it’s a great way to

use up any leftovers or get more fresh veggies into your diet.

Serves: 4

Ingredients

• 2 cups (474 ml) shredded cabbage

• 2 thinly sliced green onions

• 1 carrot, grated

• ½ cup (118 ml) almond flour

• ½ cup (118 ml) tapioca flour

• 1 cup (237 ml) full fat coconut milk

• 5 eggs (separate the egg white and yolk of one of the eggs and set aside)


• 1 teaspoon (5 ml) grated ginger

• ½ teaspoon (2.5 ml) garlic powder

• 4 tablespoons (59 ml) ghee or butter


• ½ teaspoon (2.5 ml) onion powder

For the pancake

• 1 cup (237 ml) organic coconut milk, canned and full fat

• ½ cup (118 ml) tapioca flour


• Salt and pepper, optional

• ½ cup (118 ml) almond flour

For the Okonomiyaki sauce

• 1 teaspoon (5 ml) onion powder

• 1 teaspoon (5 ml) garlic powder


• 1 tablespoon (15 ml) tomato paste


• 4 tablespoons (59 ml) apple sauce

For the Mayo

Japanese mayo is typically sweeter than the American or European counterparts. So

we’re adding a little stevia to re-create the sweetness, this is purely optional and

should be adjusted based on your personal tastes.

• ½ tablespoon (7 ml) Dijon mustard

• 2 teaspoons (10 ml) apple cider vinegar

• 2 teaspoons (10 ml) lemon juice

• 1 teaspoons (10 ml) coconut sugar (optional)

• 1 egg yolk

• ½ cup (118 ml) extra virgin olive oil

• Pinch of sea salt

Directions

1. Make pancake batter by mixing the flour, coconut milk and water listed in the

pancake section above.

2. Whisk 4 eggs and 1 egg white into the pancake batter.

3. Once you have fully combined the batter ingredients, salt and pepper to taste and

stir until thoroughly mixed.

4. Add the vegetables to the pancake batter and stir until the ingredients combine

well to ensure an even coat.

5. Set the mixture aside and make the Okonomiyaki sauce & Paleo mayo. You can also

just purchase Paleo friendly condiments.

6. To prepare the Okonomiyaki sauce, mix all the ingredients listed in the

Okonomiyaki sauce section together in a small bowl and whisk them together.

Transfer the sauce to a small pot and place on low heat and simmer for

approximately 2 to 3 minutes or until heated thoroughly.

7. To prepare the mayo; whisk the mustard, egg yolk, salt, vinegar, lemon juice and

coconut sugar (if using) together.

8. Once the mayo mixture is well combined, gradually add the olive oil while

continuing to whisk everything together until thoroughly combined and then

refrigerate.

9. Place 1 tablespoon butter in a non-stick pan set over medium-high heat.

10. Pour ¼ of the batter into the heated pan and make a pancake.

11. Reduce heat to low and let the pancake cook on one side. Once you observe a

series of small holes in the batter, flip the pancake and brown the other side.

12. Remove pancake from the pan once it is brown on both sides and set aside on a

plate. Prepare 3 more pancakes using the same procedure; adding 1 tablespoon of

butter or ghee to the pan each time.

13. Pipe the mayo and Okonomiyaki sauce on top of the pancake and serve. You can

create a makeshift piping bag with saran wrap of a plastic sandwich bag. Put each

sauce into a separate plastic bag and seal. Then cut a small hole in the edge of the

bag and squeeze to drizzle the sauce onto the pancake

14. Once your sauce is on the pancake you can top it (like a pizza) as desired or

sprinkle a handful of thinly sliced scallions for garnish. Consider topping your

pancake with seafood or more veggies. Serve and enjoy!

TERIYAKI SALMON

Serves: 4

Ingredients

• 4 fillets, about 6 ounces each

For Teriyaki sauce

• 1 tablespoon (15 ml) fresh grated ginger

• ¼ cup (49 ml) juice from fresh oranges

• ½ cup (118 ml) raw honey

• 1 tablespoon (15 ml) sesame oil

• Pinch of red pepper flakes

• ½ cup (118 ml) coconut aminos

• 1-2 garlic cloves, pressed or minced

• 2 tablespoon (30 ml) coconut vinegar

• 1 teaspoon (5 ml) arrowroot flour to make the sauce thicker (optional)

Directions

Teriyaki sauce

1. In a saucepan over medium heat, combine all Teriyaki sauce ingredients mentioned

above.

2. As soon as the mixture starts boiling, stir for 2 to 3 minutes more.

3. Remove from and set aside to cool.

Salmon

4. Season salmon using only salt and pepper.

5. Suggested: Use one portion of the Teriyaki sauce to marinade the salmon in. Keep

salmon in refrigerator for at least 1 hour. Discard the used marinade.

Grilling method

6. Set grill on medium high. Place salmon on grill, skin side down.

7. Grill for about 8 to 10 minutes while basting the salmon with the fresh Teriyaki

sauce occasionally.

8. Keep checking on the salmon. Grill till the sides of the salmon turn opaque and it

flakes easily with a fork.

Pan sear/Baking method

9. In a hot skillet, sear marinated salmon fillets for a few minutes until the flesh

becomes slightly charred.

10. Place the seared salmon fillets in a baking dish and brush with fresh Teriyaki sauce.

Bake at 350°F for about 10 minutes or until the salmon starts flaking easily.

Garnish

11. As desired, top the salmon fillets with chopped green onion and sesame seeds.

AHI TUNA SALAD

Serves: 4

Ingredients

• 1 lb. (500 g) fresh ahi tuna steaks


• 1 tablespoon (15 ml) olive oil

• ½ teaspoon (2.5 ml) sesame seeds


• ½ teaspoon (2.5 ml) coarse ground black pepper

• Juice from 2 limes

• 5 ounces (142 g or 1/8 kg) mixed baby lettuce

• 1 tablespoon (15 ml) wasabi powder


• 1/8 teaspoon cayenne pepper

Directions

1. To prepare the salad dressing, whisk the coconut aminos, wasabi powder, lime

juice, olive oil until fully combined. Add salt and pepper to the mixture to taste and

set aside.

2. Season the tuna steaks using cayenne, black pepper and sesame seeds.

3. Place a large skillet over medium-high heat and add the coconut oil. Tilt the skillet

from side to side to fully coat the bottom of the pan.

4. Gently place the tuna steaks into the skillet and sear the tuna on each side for 30 to

60 seconds. Once done, remove from skillet, slice the tuna steaks into thin slices

and set aside.

5. Place baby lettuce in a large bowl, add the dressing and toss.

6. Plate the lettuce, arrange the tuna slices over the lettuce and serve.

JAPANESE MUSHROOM SOUP

Serves: 3

Ingredients

• Handful sliced scallions

• 2 celery stalks, diced

• Handful thinly sliced button mushrooms

• 12 onions, diced

• 6 cups (1420 ml) vegetable broth

• 2 carrots, peeled and diced

• Salt and pepper, to taste

• 2 garlic cloves, minced

• Coconut aminos and Paleo Sriracha, to taste

Directions

1. Pour little bit of oil in a pot and sauté the onion in it until they turn slightly brown in

color.

2. Add the celery, garlic, 6 cups of vegetable broth or water and carrot to the pot.

3. Bring mixture to boil and let simmer for 30 minutes.

4. Seasons with salt and pepper to taste.

5. Before serving, strain the vegetables from the broth and add the sliced scallions and

mushrooms.

JAPANESE SHOPPING CHECKLIST

Get ready to create these delicious meals. These are the items that you will need to

whip up your new Japanese recipes:

Fresh Produce:

Green Onions

Carrots

Green Peppers

Garlic

Mushrooms

Ginger

Cilantro

Cauliflower

Wasabi

Cabbage

Spring Onions

Scallions

Seaweed

Oranges

Cucumber

Celery

Japanese Eggplants

Parsley

Lettuce

Avocado

Onions

Tomato

Lemon

Red Bell Pepper

Lime

Baking Goods:

Almond Flour

Tapioca Flour

Arrowroot Flour

Coconut Sugar

Canned Items & Condiments:

Coconut Vinegar

Kelp Noodles

Honey

Paleo Sriracha

Coconut Aminos

Tomato Paste

Apple Sauce

Dijon Mustard

Apple Cider Vinegar

Nori Sheets

Sake

Dashi Soup Stock

Coconut Milk

Cooking Liquids:

Ghee

Sesame Oil

Extra Virgin Olive Oil

Meat Produce:

Chicken

Salmon

Shrimp

Tuna Steaks

Spices & Herbs:

Five Spice Powder

Chili Powder

Onion Powder

Red Pepper Flakes

Himalayan Pink Salt

Cayenne Pepper

Ginger Root

Sesame Seeds

Wasabi Powder

Garlic Powder

Basics:

Eggs

Black Pepper

Sea Salt

INDIAN RECIPES

BOMBAY FISH CURRY

Serves: 4

This dish is just magical! I love the way the coconut brings creaminess whilst not

overpowering the texture and flavour of the fish. To top things off, it’s so easy to make,

you can be enjoying this in literally 15 minutes!

Ingredients


• Small handful of chopped onion

• 2 cloves garlic (crushed)

• 2 pinches (¼ teaspoon) finely chopped ginger

• 1 pinch (1/8 teaspoon) of chilli powder

• 4 green chillies

• 1 and ¼ cup (300 ml) coconut milk

• Salt

• 4 fish cutlets (halibut, cod or whatever you like)

Directions

Fry onion, garlic, ginger and chilli powder in oil till onions are soft.

Add chillies, coconut milk, salt and simmer uncovered till thickened, this takes around 5

minutes.

Add fish and cook uncovered till tender, this takes around 5 minutes. I like to spoon

over the sauce whilst cooking to get an even taste distribution.

Serve and enjoy!

CHICKEN TIKKA

Serves: 4

A Paleofied version of the fan favourite Indian Chicken Tikka.

Ingredients

• 5 oz (150 g) Coconut milk yogurt

• 1 tablespoon (15 ml) grated ginger

• 2 cloves garlic crushed

• 1 teaspoon (5 ml) chilli powder

• 1 tablespoon (15 ml) ground coriander seeds

• ½ teaspoon (2.5 ml) salt

• 1 lemon (juiced)


• 1 and ⅔ lbs. (750 g) chicken breast

• 1 onion sliced (garnish)

• 2 tomatoes (quartered for garnish)

• 4 lemon twists (garnish)

Directions

1. Mix all ingredients (except garnish and chicken) in a large bowl.

2. Cut chicken into cubes and drop into the bowl. Cover and leave in a fridge to

marinate overnight.

3. Thread chicken onto skewers (divide amongst 4 skewers).

4. Cook on a preheated hot grill for 6 minutes (turning frequently).

5. Garnish and serve.

CHILLI FRY

Serves: 4

WOW! This is one of my favourite Paleo Indian Side dishes or can be a main meal if you

want.

Ingredients


• 1 large onion (finely chopped)

• ½ teaspoon (2.5 ml) coriander ground

• ½ teaspoon (2.5 ml) turmeric

• 1 inch (2.5 cm) piece ginger (finely chopped)

• 1 pepper chilli (finely chopped)

• 1 lb. (500 g) frying steak (cut into strips)

• 1 red pepper (cored and seeded, roughly chopped)

• 2 tomatoes (quartered)

• Juice of 1 lemon

• Salt

Directions

1. Heat onion and oil in a lidded frying pan until soft. Then add coriander, ginger,

turmeric, chilli and fry over a low heat for 5 minutes. Add 1 tbsp water if this starts

going dry.

2. Turn up the heat to about medium to high. Add steak and stir till browned all over.

3. Add chopped pepper. Cover and simmer gently for about 10 minutes.

4. Now add tomatoes. Lemon juice and salt and cook uncovered for around 3 minutes.

5. Serve and enjoy!

KASHMIRI CHICKEN

Serves: 6

A mild, spicy, creamy rich and most of all delicious chicken curry that will soon become

a favorite of yours.

Ingredients

• ½ lb. (125 g) almond butter

• 3 large onions (finely sliced)

• Small sprinkle of peppercorns

• Small sprinkle of cardamoms

• Small cinnamon stick

• Small piece of ginger (finely chopped)

• 2 cloves garlic (finely chopped)

• 2 pinches (¼ teaspoon) chilli powder

• 4 pinches (½ teaspoon) paprika

• 3 lbs. (1.5 kg) chicken pieces

• 8 oz (250 g) coconut milk yogurt

Directions

1. Fry onions, peppercorns, cardamom and cinnamon in almond butter until the

onions are golden.

2. Now add ginger, garlic, chilli, paprika, with a bit of salt and fry for a further 2

minutes.

3. Then add the chicken and fry until browned.

4. Gradually add the yoghurt stirring constantly. Cover and cook for 30 minutes gently.

LAMB KORMA

Serves: 4

Korma literally means “braised meat”, I hope you enjoy a slightly fiery take on this

classic and of course oh so Paleo!

Ingredients


• Handful cardamoms, cloves, peppercorns

• Small piece cinnamon stick.

• 1 and ⅔ lbs. (750 g) lamb (cubed)

• 6 shallots (chopped)

• 2 cloves garlic (chopped)

• Small piece ginger (chopped)

• 12 pinches (1 ½ teaspoons) coriander

• 8 pinches (1 teaspoon) cumin

• 4 pinches (½ teaspoon) chilli

• Salt

• 5 oz (150 g) coconut milk yogurt

• 4 pinches (½ teaspoon) garam masala

• Small handful of fresh coriander chopped (garnish)

Directions

1. Heat 4 tbsp of the oil, cardamom, cloves, peppercorns and cinnamon and fry for a

minute.

2. Ad lamb a few pieces at a time and fry till well browned. Transfer lamb to a

separate dish for later. Discard the spices left behind.

3. Add the remaining tbsp of oil and fry the shallots, garlic and ginger. This takes

around 5 minutes. Then gradually stir in the yoghurt.

4. Bring back the meat. Add enough water to just about cover the meat and bring to a

simmering point.

5. Cover and cook til, meat is tender. For lamb it takes around an hour.

6. Right at the end, with a minute to spare, add garam masala and stir well.

7. Garnish with coriander garnish, serve and enjoy!

MACHI MASALA

Serves: 4

Mackerel is an oilier fish, which is great for omega 3 fatty acids but does not work with

traditional lemon and herbs pairing. This is why I absolutely love this Indian spiced

version which leaves you wanting more!

Ingredients

• 4 herrings or mackerel (boned and cleaned)

• 2 pinches (¼ teaspoon) salt

• 2 tablespoons (30 ml) lemon juice

• 2 cloves garlic

• 4 green chillies (seeded)

• Small sprinkle of fresh coriander leaves

• 2 pinches (¼ teaspoon) coriander powder


• 1 onion (chopped)

• Lemon wedges (garnish)

Directions

1. Slash fish, sprinkle some salt on both sides each and set aside.

2. Blend lemon juice, garlic, chillies, coriander leaves and coriander powder with a bit

of salt until you make a paste.

3. Heat 2 tbsp of coconut oil and fry onions till golden. Then add the paste from (2)

and fry gently for around 5 minutes. You will now have a thick and smooth paste.

4. Spread paste inside each fish, use remaining oil to add to this as well.

5. Grill fish for 4 minutes on each side in moderate heat.

6. You can do this in the oven if you wrap in foil and bake for 20 minutes at 180C /

350F.

7. Garnish with lemon wedges and enjoy!

SHISH KEBAB

Serves: 4

A quick and easy savory Paleo snack idea or even a Paleo breakfast idea.

Ingredients

• 1 lb. (500 g) minced lamb

• 2 tablespoons (30 ml) finely chopped celery leaves

• 2 tablespoons (30 ml) chopped parsley

• 2 onions finely chopped

• 1 teaspoon (5 ml) turmeric


Directions

1. Mix all ingredients thoroughly in a bowl. Season with salt and pepper.

2. Roll into sausage shapes and cook in a moderate heated grill for 10 minutes.

3. Turn several times during the 10 minutes.

4. Garnish with parsley and some inion. Serve and enjoy!

SWEET POTATO AND PEAS

Serves: 4 (Main) 6 (Side)

This is such an easy and healthier twist to the classic “Aloo Mattar” which features

potato instead of this more Paleo friendly sweet potato. Great as a side dish with your

favourite meat curry or simply on its own as a vegetarian main course. Only needs a

handful of ingredients but the result is simply amazing!

Ingredients




• 1 green chilli (finely chopped)

• 2 cloves garlic (crushed)

• 2 pinches (¼ teaspoon) turmeric

• 1 and ⅔lbs. (750 g) sweet potato (cut into small cubes)

• A few mint leaves

• 8 oz (250 g) frozen peas (Yes, peas are part of the legume family. I tend to agree with

Chris Kesser’s assessment of legumes, which is why they are included in this Paleo

Cookboook.

Directions

1. Fry the onion in oil till soft and translucent.

2. Add ginger, chilli, garlic and turmeric and cook for around 5 minutes.

3. Add sweet potato, salt. Stir well, cover and cook for 5 minutes.

4. Add mint and the peas. Sir well and cook for another 20 minutes.

5. Serve and enjoy!

SWEET POTATO & SPINACH CURRY

Serves: 4 (Main) 6 (Side)

Ever heard of the Saag Aloo? This is one of the most popular Indian vegetarian dishes

or side dishes and here’s my Paleo version of this substituting potato for sweet potato

for a beautiful dish that can be enjoyed as a side or as a main dish.

Ingredients

• 6 tablespoons (89 ml or 3 oz.) coconut oil



• 2 green chillies (finely chopped)

• 2 pinches (¼ teaspoon) turmeric

• 2 cloves garlic (finely chopped)

• 1 lb. (500 g) sweet potatoes (cut into small pieces)

• 1 lb. (500 g) frozen spinach leaves (thawed)

• Salt

Directions

1. Cook onion in oil in a lidded frying pan till soft.

2. Add all the spices and garlic and cook for 5 minutes.

3. Add sweet potato, some salt, stir and cook for 10 minutes.

4. Squeeze the spinach leaves to get the liquid out and add to the sweet potatoes and

cook till tender. This takes around 5 minutes.

5. Serve and enjoy!

TANDOORI CHICKEN

Serves: 4

This is a fan favourite! Requires planning the day before but this Paleo Tandoori

Chicken recipe is fit for a feast!

Ingredients

• 2 pinches (¼ teaspoon) chilli

• 2 pinches (¼ teaspoon) pepper

• 2 pinches (¼ teaspoon) salt

• 2 tablespoons (30 ml) lemon juice

• 3 lbs. (1.5 kg) Chicken (oven ready)

• 4 tablespoons (59 ml) coconut milk yogurt

• 3 cloves garlic

• Small piece ginger

• 2 dried red chillies

• Small sprinkle coriander seeds

• Small sprinkle of cumin seeds

• 1 and ¾ oz. (50 g) almond butter

Directions

1. Mix chilli powder, pepper, salt and lemon juice. Now slash the chicken all over and

rub this mixture all over the chicken. Set aside for an hour.

2. Now blend yoghurt, garlic, ginger, chillies, coriander and cumin until smooth.

Smother the chicken with this mixture as well. Cover and leave in the fridge to

marinate overnight.

3. On the day of the feast, allow chicken to reach room temperature.

4. Place in 200 C or 400 F preheated oven for an hour. Basting occasionally.

INDIAN SHOPPING CHECKLIST

Get ready to create these delicious meals. These are the items that you will need to

whip up your new Japanese recipes:

Fresh Produce:

Onions

Garlic

Lemon

Ginger

Tomatoes

Coriander

Chili Peppers

Celery

Parsley

Red Pepper

Sweet Potato

Shallots

Mint

Spinach

Canned Items & Condiments

Coriander Seeds

Paprika

Cumin

Garam Masala

Turmeric

Cumin Seeds

Peppercorns

Cardamom

Cinnamon

Basics:

Salt

Pepper

Coconut Milk

Coconut Milk Yogurt

Almond Butter

Frozen Peas

Cooking Liquids:

Coconut Oil

Meat Produce:

Fish

Chicken

Beef

Lamb

Spices & Herbs:

Chili Powder

THAI RECIPES

BANANAS IN COCONUT MILK

Serves: 4

Coconut milk lends a sweet flavor to bananas in this quick and easy recipe. It makes a

light dessert.

Ingredients

• 4 large bananas firm

• 2 cups (473 ml or ½ liter) coconut milk

• 2 pinches (¼ teaspoon) cinnamon

• 4 tablespoons (59 ml) stevia sweetener

Directions

1. Peel bananas and cut into bite sized pieces.

2. Bring coconut milk to boil and add stevia and cinnamon.

3. Now add bananas, bring back to a boil and then turn down the heat and simmer for

around 5 minutes. Bananas will be tender NOT mushy.

4. Serve hot and enjoy. I like to sprinkle extra cinnamon on top as a garnish.

CHICKEN GINGER SALAD

Serves: 4

Ingredients


• 2 small pieces ginger (minced and divided)

• 1 lb. (500 g) chicken breasts

• 14 oz (425 g) mandarin oranges

• 1 red onion (sliced into rings)

• Sprinkle of pepper flakes

• 2 cloves garlic (minced)

• Some salt

• Some fresh mint leaves (torn)

• Juice of 1 lime

• ½ teaspoon (2.5 ml) fish sauce

• 1 head Boston lettuce (washed, apt dried and separated into leaves)

Directions

1. Stir fry ginger in a large skillet in oil. Add chicken and cook on each side around 4

minutes each until browned and cooked through.

2. Set chicken aside and cut into small slices after it cools slightly.

3. Mix chicken, orange slices, red onion, pepper flakes, garlic, remaining tsp of ginger,

salt, mint leaves, lime juice and fish sauce in a large bowl.

4. Line a platter with lettuce leaves and spoon mixture from bowl onto these. Serve

and enjoy!

CHICKEN SATAY

Serves: 8

Ingredients

• ½ cup (118 ml or 1/8 liter) coconut milk


• 2 tablespoons (30 ml) Red Curry Paste

• 2 teaspoons (10 ml) minced lemongrass

• 1 lb. (500 g) Chicken (cut into small pieces)

• Bamboo Skewers (soaked in water)

For Paleo Satay Sauce

• 1 ½ cups (355 ml or 2/5 liter) coconut milk

• ⅓ cup (79 ml or 1/16 liter) almond butter

• 2 tablespoons (30 ml) Paleo honey


• 2 teaspoons (10 ml) lime juice


Directions

1. Mix all the ingredients in a bowl then place the chicken. Cover and refrigerate for

minimum an hour, longer is better.

2. Meanwhile, make the Paleo satay sauce by heating all the ingredients on a medium

heat, bring to a boil and then simmer for around 5 minutes until sauce really

thickens. Adjust seasoning to taste.

3. After marination, thread chicken onto skewers. Cook on a medium to high grill for

around 3 minutes each side. If doing in an oven, this will take 20 minutes.

4. Serve with your Paleo satay sauce for dipping. Enjoy!

GREEN CURRY CHICKEN

Serves: 4

Smooth and rich with a delicate hint of basil.

Ingredients

• 14 oz. (400 ml) coconut milk

• ⅓ cup (79 ml or 1/16 liter) chicken stock

• ¼ cup (59 ml) chopped basil leaves


• 4 tablespoons (60 ml) green curry paste (use store bought or head on over to

www.paleodiet4beginners.com for my recipe)

• 1 ½ cups (355 ml) mixture of chopped bell peppers, zucchini, carrot and peas

• ¼ lb. (340 g) chicken breast (cut into small pieces)

Directions

1. Bring to a boil, coconut milk, chicken stock, basil, fish sauce, green curry paste and

mix well. Then simmer for 15 minutes.

2. Add chicken and vegetables and simmer till chicken is cooked through. This takes

around 10 minutes.

3. Serve and enjoy!

GREEN CURRY WITH VEGETABLES(KEOW WAN)

Serves: 4

A bright and colorful mix of vegetables makes this dish beautiful as well as savory.

Ingredients


• 8 oz (250 ml) vegetable stock

• Small bunch basil leaves (chopped)

• 2 tablespoons (30 ml) thai green curry paste

• Some salt

• 3 cups (708 ml or 24 oz.) assorted vegetables (bell peppers, zucchini, peas)

Directions

1. In a saucepan bring to a boil coconut milk, stock, basil, green curry paste and salt.

Then reduce heat and simmer for 15 mins.

2. Add vegetables, simmer till vegetables are tender, this takes around 5 mins.

3. Serve and enjoy!

MASUMAN BEEF STEW

Serves: 4

The vegetables and potatoes reveal this mild stew's Indian origins. For truly authentic

Southern Thai flavor, add the optional cinnamon and cardamom.

Ingredients

• ¼ cup (59 ml) arrowroot powder

• Some salt and pepper

• 1 stalk minced lemongrass

• 1 lb. (450 g) beef (diced)


• 2 cups (473 ml or ½ liter) chopped onions


• 2 tablespoon (30 ml) chilli paste

• 1 can tomatoes

• 2 cups (473 ml or ½ liter) carrots (sliced)

• 2 cups (473 ml or ½ liter) potatoes (diced)

• 1 cup (237 ml) beef stock

• 1 pinch (1/8 teaspoon) cinnamon powder

• 1 pinch (1/8 teaspoon) cardamom powder

Directions

1. Mix arrowroot powder, salt, pepper, lemon grass and use this coat the beef and set

aside for later.

2. Heat oil in a large pot and cook onions with some salt until softened, this takes

around 5 minutes. The stir fry the garlic and chilli paste for a couple of minutes.

3. Add beef and cook till browned, this takes around 7 minutes.

4. Stir in canned tomatoes, carrots potatoes, stock, cinnamon and cardamom and

bring to a boil. Reduce heat and simmer till meat is tender. This takes around 35

minutes.

5. Serve and enjoy!

RED CURRY CHICKEN

Serves: 4

Ingredients

• 14 oz (400 ml) can coconut milk

• 2 tablespoon (30 ml) Thai red curry paste (Store bought jar or check out

www.paleodiet4beginners.com for my free recipe)

• 1 lb. (450 g) chicken (cut into pieces)

• 1 cup (237 ml or 4 oz.)) assorted vegetables (I use carrot, peppers, peas)

• 1 tablespoon (15 ml or ½ oz.) thai fish sauce

• Handful of fresh chopped basil

Directions

1. Simmer coconut milk in a large pan. Then add curry paste and bring to boil and then

simmer again for 5 minutes.

2. Add chicken and vegetables and cook till chicken is cooked through, this takes

around 5 minutes. Add basil and fish sauce.

3. Serve and enjoy!

THAI FRIED RICE - KAO PHAD

Serves: 4

Ingredients

• 2 tablespoons (30 ml) coconut oil (divided)

• ½ cup onion (chopped)

• 1 clove garlic (minced)

• ¼ lb. (115 g) chicken (cut into strips)

• ½ cup (118 ml or 2 oz.) assorted vegetables (I use peas, carrots, peppers)

• 1 and 2/3 lbs. 750 g cauliflower rice

• 2 tablespoons (30 ml) chilli sauce


• 1 lightly beaten egg

Directions

1. Stir fry the onion and garlic in 1 tbsp of the coconut oil for around 30 seconds.

2. Stir Fry meat and vegetables until cooked, this takes a further 3 minutes.

3. Add cauliflower rice, fish sauce and stir fry for around 6 minutes. Then push rice

mixture to a side of the skillet to leave a clear area to add 1 tbsp of the coconut oil

and the egg and then scramble it.

4. When egg sets, mix into the rice. Serve and enjoy.

THAI TURKEY AND LETTUCE WRAPS

Serves: 4

Ingredients


• Small, piece ginger (finely chopped, minced)


• ½ lb. (250 g) minced Turkey

• Small bunch cilantro (chopped)

• ½ onion (chopped)

• 1 tablespoon (15 ml) lemongrass (minced)



• 8 large lettuce leaves

Directions

Add ginger and garlic to heated oil in a pan and stir fry for about a minute. Next add

the ground turkey and stir fry for around 6 minutes.

Next add the cilantro, onion, lemon grass, fish sauce and then transfer into a bowl. Add

salt and pepper to taste.

Refrigerate to cool (I like it served cool).

Serve the mixture on lettuce leaves. Enjoy!

TOM YUM SOUP

Serves: 5

This is one of Thailand’s most famous soups. Some say it helps cure colds. The soothing

soup is our version of grandmother’s chicken soup.

Ingredients

• 3 cups (750 ml) chicken stock

• 5 tablespoons (75 ml) lime juice


• 3 stalks fresh lemongrass

• 1 piece fresh ginger

• 2 kaffir lime leaves

• 2 tablespoons (30 ml) red chilli paste

• 1 lb. (500 g) chicken (cubed)

• ½ lb. (240 g) mushrooms

• 1 small onion (diced)

• 2 chillies (chopped)

• 1 tomato (diced)1 tin

Directions

1. Bring to a coil in a large saucepan, chicken stock, lime juice, fish sauce, lemongrass,

ginger, kaffir lime leaves. Then reduce heat and simmer for 15 minutes. Strain out

the ginger lemongrass and kaffir lime leaves.

2. Now add chilli paste, chicken, mushrooms, onion and chillies and simmer till

chicken is cooked, this takes a further 15 minutes.

3. Garnish with fresh coriander, serve and enjoy.

THAI SHOPPING CHECKLIST

Excited to become the master or mistress of Thai cooking in your home? Pick up the

following items to cook your new Thai recipes and impress everyone:

Fresh Produce:

Bananas

Ginger

Mandarin Oranges

Red Onion

Garlic

Mint

Basil

Lime

Boston Lettuce

Lemon Grass

Bell Peppers

Chilies

Zucchini

Carrot

Kaffir Lime

Cauliflower

Tomatoes

Potatoes

Peas

Cilantro

Baking Goods:

Arrowroot Flour


Coconut Milk

Almond Butter

Honey

Mushrooms

Stevia Sweetener

Fish Sauce

Red Curry Paste

Green Curry Paste

Chili Sauce

Chili Paste

Cooking Liquids:

Coconut Oil

Chicken Stock

Vegetable Stock

Beef Stock

Meat Produce:

Chicken

Beef

Turkey

Spices & Herbs:

Cinnamon

Pepper Flakes

Cinnamon Powder

Cardamom

Basics:

Salt

Pepper

Eggs

MALAYSIAN RECIPES

BEEF RENDANG

Serves: 4

Beef Rendang is of Indonesian origin–a much-celebrated recipe from the Minangkabau

ethnic group of Indonesia–and often served at ceremonial occasions and to honored

guests.

Now this isn't one of those, make a beef dish quick for dinner types. This takes over 2

hours to make but trust me this is worth it.

Ingredients

• 1 and ⅓ lbs. (600 g) diced beef


• 1 cinnamon stick

• 3 cloves

• 3 star anise

• 3 cardamom pods

• 1 stalk lemongrass (cut and pounded)

• 1 cup (237 ml or 4 oz.) coconut milk

• 1 cup (237 ml or 4 oz.) water

• 2 teaspoons (10 ml) tamarind paste


• 6 tablespoons (89 ml or 3 oz.) toasted coconut (optional)

• Salt to taste

For the spice paste

• 5 shallots

• Small piece of ginger

• 3 lemongrass stalks

• 5 cloves garlic

• 10 dried chillies (seeded)

Directions

1. Blend all the spice paste ingredients until you form a fine smooth paste.

2. Get a stew pot and heat oil in this. To this add the spice paste, cinnamon, cloves,

cardamom, star anise and stir fry. Enjoy the aromas you will start to release.

3. Add beef and lemongrass (pounded) and stir fry for a minute.

4. Now add coconut milk, tamarind paste, water and simmer on medium heat until

meat is cooked, I did this for around 20 minutes.

5. Add the kaffir lime leaves and toasted coconut (if you have it) and stir well.

6. Reduce heat to low, cover and simmer for around 1.5 hours. Keep an eye on this

and add water if needed. The idea is to get a very thick gravy.

BEGEDIL(DEEP FRIED SWEET POTATO PATTY)

Serves: 4

Begedil is a Malaysian term for deep fried potato patty usually eaten alongside other

Malaysian curries and this is a family favourite of ours. Some like it with bits of

browned mince beef but I prefer mine plain with the exception of chopped cilantro,

green onions and fried shallots. It's up to you to add or omit whatever additional

ingredients but this is how it is done in my household…

Ingredients

• 1 lb. (500 g) sweet potato peeled and cut into circles

• Bunch of spring onions (chopped)

• Small sprinkle of fresh coriander (chopped)

• ½ cup (118 ml or 4 oz.) fried shallots

• 2 eggs (beaten)


• Coconut oil for deep frying

Directions

1. Boil sweet potato and mash them. This takes around 15 minutes.

2. Mix all the ingredients throughly.

3. Shape into medium sized balls. This is the Begedil.

4. Coat Begedil in egg and fry till lightly browned.

CHICKEN LAKSA

Serves: 4

Laksa is one of my all-time favorites. This coconut based curry is a mixture of

Malaysian, Thai and Chinese flavours. Traditionally, Laksa contains noodles, vermicelli,

tofu etc. so let's ditch all this and add some veggies and some protein for a great mix.

Ingredients

• 4 tablespoons (60 ml or 2 oz.) fish sauce

• 7/8 lb. (400 g) chicken breast (diced)

• 17 oz. (500 ml) chicken stock


• 3.5 oz. (100 g) coconut cream


• 5 stalks broccoli

• 1 carrot (sliced)

• 1 zucchini (sliced)

• 1 cucumber

• 1lime (juiced)

• 5 tablespoons (74 ml) Laksa paste

Directions

1. Start by making Laksa paste. To make the paste, blend together 1 stalk lemongrass,

2 red chillies, small piece of ginger, 2 cloves garlic, a few kaffir lime leaves, bunch of

fresh coriander, 2 x 3 finger pinches turmeric, 1 chopped onion.

2. Cook Laksa paste in coconut oil for around 3 minutes. Make sure to stir to prevent

sticking.

3. Add stock, fish sauce, lime juice and bring to a boil.

4. Take heat down and add coconut milk and simmer for 10 minutes.

5. Add chicken and vegetables and cook for around 10 minutes. Stir in coconut cream

last minutes.

6. Serve and enjoy!

GADO GADO

Serves: 4

Gado Gado means literally “mix-mix”. It is simply an explosion of flavours and colours

and is so healthy. It is a beautiful fusion of vegetables raw and steamed, boiled eggs

and meat and most of all an amazing dressing that is to die for.

Ingredients

• ½ tablespoon (7.5 ml) coconut oil

• 6 cloves garlic (peeled and crushed)

• 1 red chilli (chopped)

• ½ cup (4 oz or 118 ml) cashew butter

• ¼ cup (2 oz or 59 ml) coconut milk

• ½ cup (4 oz or 118 ml) hot water

• 1 tablespoon (15 ml) lime juice


• Some saltAssortment of vegetables. I had steamed broccoli, steamed carrots and

steamed green beans

• 4 hard-boiled eggs

• 2 pan fried chicken breast fillets

Directions

1. So let's start by making the dressing. Stir fry the garlic and chilli till soft. This takes

around 5 minutes.

2. Now transfer to a blender. Add cashew nut butter, coconut milk, hot water, lime

juice, coconut aminos and salt. Puree till smooth. Your yummy dressing is ready.

3. Assemble the salad. Serve and enjoy!

GREEN BEAN LAKSA

Serves: 4

Beans! In a paleo cookbook?! Know green beans are legumes but I was at a Paleo

conference recently and the man himself, Robb Wolf confirmed that green beans are

paleo. Chris Kesser has also chimed in on consumption of legumes. These sources

confirmed my hunch and while I understand why legumes such as kidney beans are not

allowed, but the green bean is actually good for you if you tolerate them well.

Here’s my Paleo Green Bean Laksa.

Ingredients

• 4 shallots (peeled and chopped)

• 8 cloves garlic (crushed and peeled)


• 2 lemongrass stalks (chopped)

• 4 pinches (1/2 teaspoon) ground coriander

• 4 pinches (1/2 teaspoon) curry powder

• Salt to taste

• 3 large dried chillies

• 2 tablespoon (30 ml) Sambal paste


• 28 oz. (800 ml) vegetable stock

• 5 curry leaves

• 3.5 oz. (100 g) green beans

• 5 oz. (150 g) spinach leaves

• 3 limes (quartered)


• Fresh coriander (garnish)

Directions

1. Let's start by making the paste. Puree in a blender, shallots, garlic, ginger,

lemongrass, ground coriander, curry powder, salt, sambal paste, red chillies, fresh

coriander and 2 tbsp of coconut oil. Add more oil if needed to get a smooth puree.

2. Heat 1 tbsp of coconut oil in a large casserole dish and cook paste over a low heat

for 15 minutes. Enjoy the aromas.

3. Add coconut milk, stock, curry leaves and cook over a medium heat for around 25

minutes.

4. When you are happy with your Laksa, turn heat up and add green beans and

spinach and cook for 5 minutes. Squeeze lime into this broth.

5. Serve, garnish with fresh coriander and enjoy!

MALAY CHICKEN WITH MANGO

Serves: 4

This delicious chicken curry is Malaysian inspired. The sweetness from the mango,

marries well with the spiciness from the curry. Serve with cauliflower rice.

Ingredients


• 1 lb. (450 g) chicken breast (cubed)

• 8 oz (250 ml) chicken stock

• 1 tablespoon (15 ml) cider vinegar

• 4 pinches (½ teaspoon) curry powder

• 1 tablespoon (15 ml) spelt flour

• 1 onion (diced)

• 2 green peppers (sliced)

• 2 red peppers (sliced)


• 2 ripe mangos (peeled and cubed)

Directions

1. In a large frying pan, heat oil on medium to high heat and cook chicken breast. This

takes around 5 minutes and the chicken will no longer be pink anymore. Set aside

for later.

2. Whisk chicken stock, vinegar, curry powder and spelt flour. Set aside for later.

3. Fry onion till golden. Then add peppers and cook for a couple of minutes. Then add

ginger and cook for a further minute.

4. Now it's time to add the stock mixture from step 2 and the chicken breast you set

aside earlier. Cook till sauce has thickened. This takes a further 10 minutes or so.

5. Then add the mango and cook till heated through.

6. Serve and Enjoy!

MALAY RED COOKED CHICKEN

Serves: 4

Definitely one of my favourite curry dishes. This native Malaysian dish is fiery and tangy

at the same time leading to a unique flavour profile that is an amazing dish to enjoy.

Ingredients

• 7/8 lb. (400 g) Chicken breast (diced)

• 2 pinches (1/4 teaspoon) turmeric

• 2 pods cardamom

• 2 cloves

• 1 star anise

• 1 bark cinnamon


• 3 cloves garlic (peeled and crushed)

• 4 shallots (finely chopped)

• ½ cup (118 ml) tomato paste

• 14 oz. (240 g) canned tomatoes

• 2 tablespoons (30 ml) chilli paste

• Sea salt to taste

Directions

1. Mix chicken with turmeric and salt and marinate in fridge. Doesn't have to be

overnight although this is better. Minimum required is one hour.

2. In a medium sized pan, fry chicken till it's lightly crispy. Set aside.

3. In a wok, stir fry cardamom, cloves, star anise and cinnamon till the aromas

released, this takes around 2 minutes.

4. Lower heat and add ginger, garlic and shallots, stir fry for around 2 minutes.

5. Add the tomato paste, canned tomatoes, chilli paste and bring to a boil.

6. Drop the heat to medium and throw in the chicken from step 2. Cook till sauce

thickens and gets sticky. This takes a further 5 minutes.

7. Serve and enjoy!

MALAYSIAN BAKED PAPAYA WITH GINGER

Serves: 4

This is one of my favorite desserts. So easy to make and so healthy. What I like about

this is the crunchy topping featuring almonds and raisins. Delicious.

Ingredients

• 2 ripe papayas

• A few handfuls of raisins

• 1 lime (juiced)

• ¼ cup (59 ml) chopped almonds or flaked

Directions

1. Preheat oven to 400 F

2. Cut papayas lengthways and scoop seeds out. Place on baking tray.

3. Mix raisins, almonds and lime juice and “fill” cut papayas.

4. Bake until papaya tender. This takes around 25 minutes.

5. Serve and enjoy!

MALAYSIAN TURMERIC AND LEMONGRASS CHICKEN

WINGS

Serves: 4

This was an awesome hit at a recent dinner party and my kids absolutely love this as

well. Please note that this requires overnight marinating.

Ingredients

• 1 cup (237 ml) coconut milk

• 3 shallots (chopped)

• 3 cloves garlic (chopped)

• 2 stalks lemongrass (finely chopped)

• 2 jalapenos (stemmed)


• 2 tablespoons (30 ml) fresh lime juice

• 2 tablespoons (30 ml) tamarind paste


• 4 pinches (½ teaspoon) turmeric

• 2 lbs. (1 kg) chicken wings

• Salt to taste

• Lime wedge (garnish)

Directions

1. Create the marinade. Mix coconut milk, jalapenos, shallots, garlic, lemongrass,

ginger, lime juice, tamarind paste, fish sauce, salt, turmeric and water in a blender.

Puree till you form a smooth marinade.

2. Place chicken wings in a large baking tray and pour marinade over making sure the

wings are generously covered. Leave overnight in fridge.

3. The next day, separate chicken wings and marinade and transfer leftover marinade

into a large saucepan and bring to a boil. Then drop the heat and simmer for around

15 minutes and marinade will thicken. Set aside half of this for basting later and

leave the rest to stay warm. This is for dipping later.

4. Fire up your grill to medium to high heat and grill your wings turning every 5

minutes and basting with the marinade you set aside above. After 30 minutes, you

will see nice charred spots on the skin and your wings are ready.

5. Transfer wings to a large platter. Squeeze lime wedges over wings and serve with

the dipping marinade you set aside.

NASI GORENG

Serves: 4

Nasi Goreng is actually Indonesia’s national dish but here's the Malay version. This

means literally fried rice and is one of my favorite dishes of all time. What I love about

this dish is the spiciness of the sambal paste and the runny yolk of the egg on top.

Here’s my paleo version of Nasi Goreng using cauliflower rice instead of rice.

Ingredients


• 14 oz. (7/8 lb. or 400 g) ( chicken breast pieces (diced)

• 1 onion (diced)

• 1 and ⅔lbs. (750 g) cauliflower rice

• 1 carrot (diced)

• 2 clove garlic (diced)

• 4 tablespoons (59 ml) Sambal paste (less if you don't like spicy)


• 1 teaspoon (5 ml) fish sauce

• 4 eggs

• Fresh coriander (garnish)

Directions

1. Heat oil in a wok and stir fry chicken breast pieces over high heat till cooked. This

takes around 4 minutes. Set aside for later

2. Now stir fry onions in a medium to high heat until soft. This takes around 2 minutes.

Add cauliflower rice, carrots, garlic, sambal, aminos and fish sauce and stir fry for a

minute.

3. Add chicken and cook all together for 2 minutes.

4. In a separate frying pan, heat some oil and fry the eggs until whites are firma and

yolks are runny.

5. Serve Nasi Goreng topped with fried eggs, garnish with coriander.

MALAYSIAN SHOPPING CHECKLIST

Welcome to the taste of Malaysia. Run (not walk) to the market and pick up the

following items to cook your new Malaysian recipes:

Fresh Produce:

Garlic

Ginger

Lemon Grass

Kaffir Lime

Coconut

Shallots

Chilies

Broccoli

Carrot

Zucchini

Cucumber

Lime

Green Peppers

Red Peppers

Sweet Potato

Spring Onions

Coriander

Green Beans

Curry Leaves

Spinach

Mangoes

Cauliflower

Papayas

Raisins

Almonds

Jalapenos

Baking Goods:

Spelt Flour


Coconut Milk

Tamarind Paste

Coconut Cream

Fish Sauce

Canned Tomatoes

Apple Cider Vinegar

Cashew Butter

Coconut Aminos

Laksa Paste

Tomato Paste

Sambal Paste

Chili Paste

Cooking Liquids:

Coconut Oil

Chicken Stock

Vegetable Stock

Meat Produce:

Beef

Chicken

Spices & Herbs:

Cinnamon

Star Anise

Turmeric

Cardamom

Coriander Powder

Curry Powder

Basics:

Sea Salt

Pepper

Eggs

CONCLUSION

It is possible to make Paleo meals with a decidedly Asian flair. You now have an

assortment of 50 delicious Asian style meals that you can add to your diet. Give each of

these recipes a try. It has never been easier to stick to a diet than when you follow the

Paleo way of eating.

Experiment with Recipes and Make Substitutions

One of the great things about the Paleo Diet is that you can easily make substitutions

and changes to the recipes that you find to achieve the desired flavor.

You will find that the majority of the recipes in this cookbook allow you to add your

choice of toppings or provide suggestions for substitutions. This is a simple way to alter

the nutritional content of the meal to meet your needs or to add your favorite

ingredients. You can add fresh fruit or nuts to nearly any meal.

If you are worried about the specific nutritional requirements of the Paleo Diet, then

you should take a look at resources and guides explaining how the Paleo Diet works.

Once you understand the basics, the Paleo Diet is a relatively easy diet to follow.

The diet is based around the diet of our early ancestors. By eating healthy foods and

avoiding processed junk, you can begin improving your health and reaching your own

fitness goals. It is not that hard to avoid dairy, grain products, and processed foods. You

just need to find the right recipes.

Have fun trying out these various recipes. Remember to continue searching for new

ways to prepare meals for the Paleo Diet. The more meals and recipes that you have in

your Paleo repertoire; the easier you will find it to stay committed to the Paleo way.

RECOMMENDED RESOURCES

We thought it would be helpful to create a resource page that you can refer to for all of

your paleo information and recipe needs. Enjoy!

Paleo Cookbooks

− PaleoHacks Cookbook: The PaleoHacks Cookbook is much more than a cookbook.

The bonus materials that come along with it make it an entire step-by-step guide

for transitioning and maintaining a Paleo Diet.

− Against All Grain, Danielle Walker: Great book for converting some of your pre-Paleo

favs to a delicious Paleo compliant meal from an author that was forced to do the

same for herself. Danielle Walker has a fantastic website for recipes, blog entries

about living grain free and her other books. This was her first book and a nice

introduction to Paleo eating.

− 101 Paleo Slow Cooker Recipes, Dan Thompson: If you are a busy person with little

time to cook using a slow cooker to prepare your Paleo meals is for you. I had never

used a slow cooker before I went Paleo and this book got me started. There were

meals in it that I never even thought of creating. There are even dessert recipes in

this book. Everything that I made was delicious. With so many recipes you will not

be disappointed.

− Frugal Paleo, Ciarra Hannah: Most of us do not have unlimited resources to devote

to our groceries; I know I don’t. As a result, when I started Paleo I was looking for

ways to save money and this book was a handy collection of recipes to guide the

process. It gave me ideas for using affordable ingredients to make something that

tastes good. Very useful.

− Well Fed, Mel Joulwan: This book was awesome for me because it brought in some

international dishes. It gave me my first look at Asian inspired Paleo recipes among

other cuisines. Melissa Joulwan, who runs the www.meljoulwan.com, hit a

homerun with this book. The variety of recipes, coupled with the condiment recipes

make this book a no brainer to add to your Paleo cookbook collection. Let’s be

honest, some meals are bland without sauces or condiments.

Paleo Research & Information

− The Paleo Solution, Robb Wolf: This book gives you the science behind the Paleo

Diet and is an informative resource for anyone interested in Paleo and how it can

contribute to better health and minimize the risk of disease. I went Paleo because

of my personal risk of disease; this book illuminated the reasons that Paleo was a

great choice for me. As a bonus, there’s a 30 day meal plan included to provide that

Paleo jumpstart.Robb Wolf is a fantastic Paleo resource, check out his website,

listen to his podcast and read his books. He has a unique perspective that really

helps clarify some of the nuts and bolts of Paleo living and eating.

− The Paleo Diet, Loren Cordain, PhD: Coupled with the Paleo Diet Solution, The Paleo

Diet by Dr. Loren Cordain is the ultimate resource. These two books thoroughly

provide the baseline of information for the premise, available research and

practicality of Paleo. There are more books out there, but The Paleo Diet is the

definitive entry point to Paleo.

THANKS FOR READING

We are so pleased to you downloaded our Paleo Asian Cookbook. We love the Paleo

lifestyle and it is a pleasure that you have joined us in our Paleo adventures.

Alfie Mueeth

Alfie Mueeth can be found on around the web on the links below:

• http://www.paleodiet4beginners.com/

• http://twitter.com/paleo4beginners

• https://www.pinterest.com/paleo4/

• https://www.facebook.com/paleodiet4beginners

• https://www.instagram.com/paleo4beginners/

Gray Hayes

Gray Hayes can be found on around the web on the links below:

• http://cavemandietblog.com

• http://twitter.com/cavemandietblog

• http://pinterest.com/cavemandietblog

• https://www.facebook.com/cavemandietblog

• https://www.instagram.com/cavemandietblog/

Finally, if you enjoyed this book, then I’d like to ask you for a favor, would you be kind

enough to leave a review for this book on Amazon? It’d be greatly appreciated!

Thank you and good luck!

Check Out Our Other Books

Below you’ll find some of our other popular books that are on Amazon and Kindle as

well. Simply click on the links below to check them out. Alternatively, you can visit our

Amazon author pages to see other work done by us.

The Paleo Diet: The Ultimate Paleo For Beginners-How to Lose Weight and Get Healthy

13 Things I Wish I Knew About The Paleo Diet: This book is for those who want to cut through the noise and BS that surrounds The

Paleo Diet with real life lessons from others who have succeeded or failed in their

journeys.

The Paleo Step by Step: My Gradual Paleo Journal Explains How To Do The Paleo Diet Step by Step

Paleo Breakfast Cookbook: 30 Days of Paleo Breakfast Meals

Quick & Easy Paleo Diet Breakfast Cookbook 30 Days of Paleo Breakfast Meals that can be made in less than 30 minutes

If the links do not work, for whatever reason, you can simply search for these titles

on the Amazon website to find them.

Documents

Paleo Asian Cookbook v5 Atlantis Ver 033 - Amazon S3Asian... · You can hop over and download her free cookbook to help you fall in love with breakfast again. CONTENTS Preface Introduction