Paleo Transitions Cookbook · cooking Paleo, or even cooking in general. However, with a little effort, and some divine wisdom from my mother and grandmother, cooking actually became

Paleo Transitions Cookbook www.paleolifestyledoctor.com

Copyright © 2013 – Arland J. Hill - All Rights Reserved Worldwide. 1



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All Rights Reserved Copyright © 2013 – Arland J. Hill. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

Disclaimer The information in this book is meant to supplement current dietary habits for

those not experiencing a specific health condition where dietary modification is

necessary and for those that are otherwise considered healthy. If you are on

specific dietary restrictions due to a health condition, please contact your

personal physician prior to implementing any of these recipes as part of your

regular diet. These recipes are in no way intended to replace the dietary

information provided by your doctor. Some of the recipes in this book contain

eggs and meat. For this reason, all dishes should be cooked thoroughly so as to

avoid possible consumption of any microbes known to be found in these food

sources and that can cause gastrointestinal distress. It is the responsibility of the

person preparing the recipes provided in this book to account for variances in

cooking temperatures and environment. The author disclaims responsibility for

any adverse effects that may result from the use or application of the recipes and

information provided in this book.



Introduction

I don’t have a lot of time and I need to figure out breakfast, lunch, and dinner? What do I cook? Dr.

Hill told me to change the way I eat, but I’m not really sure what to cook based off of the

recommendations? Are my kids going to like this? Does this sound like questions that you have

asked? These are some of the initial questions I hear from patients. I am sure at one time or another

you have asked yourself if making the change to a Paleo Diet is really the best option. Inherently

you know that it is the change that you should be making, but the logistics of carrying it out in the

non-Paleo world that we live in can seem daunting.

Making change is never easy, especially when we are talking about food. Food is a part of our life

and once we become accustomed to a particular style of eating, change is the last thing we want to

consider. We know what is easy for us. We adapt our taste to certain flavors. We know where to

quickly find some of our favorite options. Changing the way you eat means modifying all of these

aspects of your life.

The key to change is having a guide. Changing the way that you eat and live your life all at once is

generally not the best option. Some are able to make a rapid transition, however, most are better

suited to slow steady change. Such change allows you to learn about the modifications you are

making and more importantly incorporate them in a manner that will ultimately allow them to be a

consistent part of your lifestyle.

When it comes to food, the road map that you need is a cookbook. Let’s be honest with each other.

If it is not at least somewhat similar to what you are familiar with and does not taste good, you are

not going to be as willing to make this change. I get that. We are all human. We need our senses

stimulated. There has to be a nice pleasing aroma as well as an appetizing taste to follow. This is

exactly what I have tried to bring to you by putting together the Paleo Transitions Cookbook.

You clearly know the importance of eating real foods as are found in the Paleo diet. But just because

these foods aren’t processed and sweetened, does not mean that they do not have to taste good.

Rather, when prepared appropriately as in this cookbook, you will find yourself desiring more of

these wholesome foods and having less and less affinity for foods that you instinctively know are not

good for you anyway. So not only are you enjoying meals that the whole family will enjoy, but you

are also redirecting your life down the path of health and wellness. You are getting good tasting food

that is good for you also. I think that is supposed to go against an old saying that healthy food does

not taste good, but with the recipes in this book, you will find great tasting, healthy recipes the norm

and not the exception.

Now, before you tell me that you are not a cook, neither was I until I started experimenting. The

term experimenting might be putting it lightly for some of my first few encounters I made with

cooking Paleo, or even cooking in general. However, with a little effort, and some divine wisdom

from my mother and grandmother, cooking actually became enjoyable. Before long I was making

the recipes in this book turnout exactly like they were supposed to. So if I can do it, so can you!

Happy eating and best of health,

Dr. Hill



TABLE OF CONTENTS

BREAKFAST RECIPES ......................................................................................................................... 8

Apple and Caramel Pancake Stack: ........................................................................................................................... 9

Bacon and Maple Meatballs: ................................................................................................................................... 11

Baked Breakfast Pie: ................................................................................................................................................ 13

Blueberry Stuffed Spuds: ......................................................................................................................................... 15

Breakfast Lasagna:................................................................................................................................................... 17

Breakfast Meatza: ................................................................................................................................................... 19

Breakfast Salad: ....................................................................................................................................................... 21

Breakfast Stir-Fry: .................................................................................................................................................... 23

Chocolate Waffles: .................................................................................................................................................. 25

Chorizo Scrambled Eggs: ......................................................................................................................................... 27

Easy Breakfast Casserole: ........................................................................................................................................ 28

French Toast Paleo Style: ........................................................................................................................................ 30

Nutty Banana Pancakes: .......................................................................................................................................... 32

Omelet Muffins: ...................................................................................................................................................... 33

Paleo Granola Bars: ................................................................................................................................................. 35

Primal Granola:........................................................................................................................................................ 37

Roasted Pepper and Sausage Omelet: .................................................................................................................... 39

Spicy Breakfast Scramble: ....................................................................................................................................... 41

Stuffed Squash Breakfast: ....................................................................................................................................... 43

Sweet Potato Hash and Poached Eggs: ................................................................................................................... 45

APPETIZER RECIPES ........................................................................................................................ 47

Cucumber Logs: ....................................................................................................................................................... 48

Mini Crab Cakes: ...................................................................................................................................................... 49

Perfect Paleo Poblanos: .......................................................................................................................................... 51

Porkies: .................................................................................................................................................................... 53

Sweet and Spicy Chicken Wings: ............................................................................................................................. 54

SALAD RECIPES ............................................................................................................................... 56

Celebration Salad: ................................................................................................................................................... 57

Chef Salad: ............................................................................................................................................................... 59

Chicken Fajita Salad: ................................................................................................................................................ 61

Fresh Garden Vegetable Salad: ............................................................................................................................... 63

Roasted Asparagus and Red Pepper Salad: ............................................................................................................. 65

Sonoma Chicken Salad: ........................................................................................................................................... 66

Spicy Tuna Salad: ..................................................................................................................................................... 68

Summer Cobb Salad: ............................................................................................................................................... 69

Taco Salad: .............................................................................................................................................................. 71

Tomato and Basil Salad: .......................................................................................................................................... 73



DESSERT RECIPES ........................................................................................................................... 74

Easy Blueberry Muffins ........................................................................................................................................... 75

No Bake Chocolate Chip Cookies:............................................................................................................................ 77

Nut Free Chocolate Chunk Cookies: ........................................................................................................................ 78

Paleo Pumpkin Bread: ............................................................................................................................................. 79

SNACK RECIPES .............................................................................................................................. 81

Ants on a Log: .......................................................................................................................................................... 82

Banana Bowls: ......................................................................................................................................................... 83

Banana Chips: .......................................................................................................................................................... 84

Brussels Sprout Chips: ............................................................................................................................................. 85

Cauliflower Sticks: ................................................................................................................................................... 86

Fruit Rolls: ............................................................................................................................................................... 87

Minty Fruit Salad: .................................................................................................................................................... 89

Paleo Protein Balls:.................................................................................................................................................. 90

Primal Trail Mix: ...................................................................................................................................................... 91

Rosemary Almonds: ................................................................................................................................................ 92

Spicy Beef Jerky: ...................................................................................................................................................... 93

Teriyaki Beef Jerky: .................................................................................................................................................. 94

ENTRÉE RECIPES ............................................................................................................................. 95

BEEF ..................................................................................................................................................................... 96

Asian Style Spare Ribs: ............................................................................................................................................ 96

Beastly Bolognaise: ................................................................................................................................................. 98

Fall Apart Beef Roast: ............................................................................................................................................ 100

Grilled Citrus Lime Steak: ...................................................................................................................................... 102

Island Style Burgers: .............................................................................................................................................. 104

Italian Meatloaf: .................................................................................................................................................... 106

Marvelous Mouthwatering Meatballs: ................................................................................................................. 108

Mexican Burgers:................................................................................................................................................... 110

Sloppy Joes: ........................................................................................................................................................... 112

Spaghetti and Meatball Bites: ............................................................................................................................... 114

LAMB ................................................................................................................................................................. 116

Lamb Meatballs: .................................................................................................................................................... 116

Lamb Skewers: ...................................................................................................................................................... 118

Lamb Stuffed Eggplant: ......................................................................................................................................... 120

Minty Olive Lamb Chops: ...................................................................................................................................... 122

Strongman Stew: ................................................................................................................................................... 124

POULTRY ............................................................................................................................................................ 126

Chicken Bowl: ........................................................................................................................................................ 126

Chicken Burgers: .................................................................................................................................................... 128

Chicken Gumbo: .................................................................................................................................................... 130



Chicken Parcels:..................................................................................................................................................... 132

Garlic Chicken Pasta: ............................................................................................................................................. 134

Pesto Chicken Pasta: ............................................................................................................................................. 136

Spicy Island Chicken Wraps: .................................................................................................................................. 138

SEAFOOD ........................................................................................................................................................... 140

Crusted Salmon with Citrus-Herb Sauce: .............................................................................................................. 140

Pan-Seared Fish with Shiitake Mushrooms: .......................................................................................................... 142

Roasted Garlic Red Pepper Pesto Salmon: ............................................................................................................ 144

PORK ................................................................................................................................................................. 146

Perfect Pork Chops: ............................................................................................................................................... 146

Spaghetti Squash and Sausage Bake: .................................................................................................................... 148

TURKEY .............................................................................................................................................................. 150

Turkey and Veggie Pan: ......................................................................................................................................... 150

Turkey Chili – Paleo Style: ..................................................................................................................................... 152

Turkey Hash: .......................................................................................................................................................... 154

Turkey Meatloaf: ................................................................................................................................................... 155

Turkey Sliders and Spicy Slaw: .............................................................................................................................. 157

MEATLESS .......................................................................................................................................................... 159

Paleo Pizza Pie: ...................................................................................................................................................... 159

Stuffed Peppers and Savory Rice:.......................................................................................................................... 161

Sundried Tomato Pesto Pasta: .............................................................................................................................. 163

SOUP RECIPES .............................................................................................................................. 165

Bean-less Chili: ...................................................................................................................................................... 166

Beef and Vegetable Chili: ...................................................................................................................................... 168

Bison Chili: ............................................................................................................................................................. 170

Chicken Tortilla Soup: ............................................................................................................................................ 172

Creamy Mushroom Soup: ..................................................................................................................................... 174

Easy Tomato Soup: ................................................................................................................................................ 176

Egg Drop Soup: ...................................................................................................................................................... 178

Enchilada Chicken Stew: ........................................................................................................................................ 180

Ham and Cabbage Soup: ....................................................................................................................................... 182

SAUCE AND DRESSING RECIPES .................................................................................................... 184

Asian Vinaigrette: .................................................................................................................................................. 185

Balsamic Vinaigrette:............................................................................................................................................. 186

Caesar Dressing: .................................................................................................................................................... 187

Classic Lemon Vinaigrette: .................................................................................................................................... 188

Omega-3 Mayonnaise: .......................................................................................................................................... 189

Orange and Rosemary Vinaigrette: ....................................................................................................................... 190

Paleo Alfredo Sauce: ............................................................................................................................................. 191



Paleo Ranch Salad Dressing: .................................................................................................................................. 192

Raspberry Walnut Vinaigrette: .............................................................................................................................. 193

Roasted Chili Dressing: .......................................................................................................................................... 194

Strawberry Vinaigrette: ......................................................................................................................................... 195

SIDE DISH RECIPES ....................................................................................................................... 196

Braised Green Beans: ............................................................................................................................................ 197

Butternut Squash Fries: ......................................................................................................................................... 199

Carrot Soufflé: ....................................................................................................................................................... 200

Cauliflower Rice: .................................................................................................................................................... 202

Cranberry Relish: ................................................................................................................................................... 203

Easy Zucchini and Carrot Hash: ............................................................................................................................. 204

Guacamole: ........................................................................................................................................................... 206

Lemon Roasted Brussels Sprouts: ......................................................................................................................... 207

Mushroom Kebabs: ............................................................................................................................................... 208

Roasted Balsamic Sweet Potatoes: ....................................................................................................................... 209

Roasted Chili Lime Cauliflower: ............................................................................................................................. 210

Spicy Carrot Stir-Fry: .............................................................................................................................................. 212

Squash Casserole: .................................................................................................................................................. 213

Stuffed baked Tomatoes: ...................................................................................................................................... 214

Summer Squash Fritters: ....................................................................................................................................... 215

Sweet Potato Carrot cakes: ................................................................................................................................... 216

Thanksgiving Caramelized Onion and Sausage Stuffing: ....................................................................................... 217

Zucchini Fritters: .................................................................................................................................................... 219



BREAKFAST RECIPES

Recipes Included in this Section:

Apple and Caramel Pancake Stack

Bacon and Maple Meatballs

Baked Breakfast Pie

Blueberry Stuffed Spuds

Breakfast Lasagna

Breakfast Meatza

Breakfast Salad

Breakfast Stir-Fry

Chocolate Waffles

Chorizo Scrambled Eggs

Easy Breakfast Casserole

French Toast Paleo Style

Nutty Banana Pancakes

Omelet Muffins

Paleo Granola Bars

Primal Granola

Roasted Pepper and Sausage Omelet

Spicy Breakfast Scramble

Stuffed Squash Breakfast

Sweet Potato Hash and Poached Eggs



Apple and Caramel Pancake Stack:

Yields: 4 Servings

(Nutrition Facts per Serving: Serving Size: 414g; Calories: 802; Total Fat: 57.4g; Cholesterol:

286mg; Sodium: 126mg; Carbohydrates: 67.4g; Protein: 15.6g)

Ingredients for the Pancakes:

1 cup almond flour

1 cup coconut milk

7 eggs – beaten

¼ cup olive oil

2 tablespoons cinnamon

2 tablespoons raw honey

1 teaspoon vanilla essence

½ teaspoon baking powder

Pinch of salt

Ingredients for the Caramel:

12 dates – soaked in water for 30 minutes and pits removed

5 tablespoons coconut milk

3 tablespoons water

1 teaspoon cinnamon


Pinch of salt



Ingredients for the Apple Topping:

3 apples – cored and thinly sliced, skin on

3 tablespoons coconut oil

2 tablespoons almond butter


2 teaspoons cinnamon

Pinch of salt

Method:

To make the apple topping – melt the coconut oil in a non-stick pan over a medium heat and

add the sliced apples. Cook for 10 minutes, stirring frequently until they are soft but not mushy.

Add the almond butter, cinnamon, salt and honey and leave to cook over a low heat.

To make the caramel – add the dates to the food processor and blend until they start to break

down. Then add the rest of the ingredients and continue to blend until the puree looks like

caramel.

To make the pancakes – mix all the ingredients together in a large bowl. Heat a non-stick pan

over a medium heat and scoop out equal portions of the pancake batter. Cook on both sides for

about 3 minutes each.

To assemble the stack – alternate pancakes and caramel until they are all used up and lastly

pour over the apple topping. Serve immediately.



Bacon and Maple Meatballs:

Yields: 4 Servings


136mg; Sodium: 1,150mg; Carbohydrates: 18.4g; Protein: 36.1g)

Ingredients:

1 lb. pork sausage meat

6 rashers bacon

1 egg

1 sweet potato – finely grated

1 onion – finely grated

4 oz. sweet red bell pepper – finely grated

2 tablespoons maple syrup

1 garlic clove – minced

Salt and black pepper to taste

Olive oil for frying

Method:

Firstly, place the bacon slices in a pan and cook them over a medium heat until they are crispy.

Remove from the pan and place onto paper towels to absorb the excess fat. Reserve the bacon

drippings for later. When they are cool enough, chop them up into tiny pieces. Now on the fine

side of a box grater, grate the sweet potato, onion and red pepper into a bowl. Now add the

rest of the ingredients to the bowl and use your hands to mix until everything is thoroughly



combined. Now form the mixture into evenly sized balls. It is easiest to use an ice cream scoop

to get the balls as uniform as possible. Heat up the bacon drippings over a medium heat and

gently fry the meatballs until they are golden brown and cooked through. Serve immediately

and enjoy! I guarantee there won’t be any leftovers, but if there are store in an airtight

container in the fridge for no more than 2 days.



Baked Breakfast Pie:

Yields: 12 Servings

(Nutrition Facts per Serving: Serving Size: 108g; calories: 144; Total Fat: 8.7g; Cholesterol:


Ingredients:

12 rashers bacon

12 eggs

12 plum tomato slices (½ inch thick)

1 cup onions – finely chopped

1 cup button mushrooms – chopped

2 garlic cloves – minced

2 tablespoons parsley – finely chopped

1 tablespoon black pepper

Method:

Preheat the oven to 325o F. in a non-stick pan, cook the bacon rashers over a medium heat until

cooked, but not crispy. If it is too crispy it will break when you try to line the muffin tin. Set

bacon aside to cool, but reserve the bacon drippings. Use some of the bacon fat to grease a

standard muffin tin. Use the rest to sauté the garlic, mushrooms and onions until soft. Remove

from the heat and stir in the parsley. Now assemble your pies. Place 1 slice of tomato at the

bottom of each muffin cup and circle the inside rim of each cup with 1 rasher of bacon. Divide

the sautéed mixture evenly and spoon on top of each tomato slice. Lastly, crack one egg into

each muffin cup, season with black pepper and bake in the oven for 20 minutes or until the



eggs are cooked to your preference. Allow to cool slightly before loosening the edges gently

with a spatula or knife. Serve and enjoy. Any leftover pies will hold in the fridge overnight. To

reheat, simply pop them in the microwave for a few seconds.



Blueberry Stuffed Spuds:

Yields: 4 Servings



Ingredients:

2 large sweet potatoes

1 lb. bison breakfast sausage

1 cup fresh blueberries

1 egg – beaten

1 tablespoon maple syrup (optional)

Olive oil for greasing

Method:

Preheat the oven to 400o F and lightly grease a baking tray with a little olive oil. Wash the sweet

potatoes well and remove any blemishes from the skin. Cut them in half lengthways and place

them cut side down on the baking tray. Bake for 30 minutes or until they are soft. Remove and

allow to cool. While the sweet potatoes are cooking, remove the bison meat from the sausage

casings and cook in a non-stick pan over a medium heat until the meat is just beginning to

brown. Add the blueberries and cook until the blueberries begin to break down. You can add a

tablespoon of maple syrup to the pan to counteract the tartness of the berries, but this is

optional. When the mixture is cooked, drain any excess liquid from the pan and transfer the

meat and berries to a mixing bowl. Add the egg and stir to combine. Now scoop some of the



flesh out of the sweet potato. Do not scoop it all out, you will need a ¼ inch of sweet potato

lining the inside of the skin so it doesn’t break apart. Mix the scooped out sweet potato flesh

with the sausage mixture. Fill the potato skins with the mixture and then return to the oven to

bake for 10 minutes. Allow to cool for a few minutes before serving. Enjoy while warm!



Breakfast Lasagna:

Yields: 4 Servings



Ingredients:

1 lb. chorizo sausage (if you don’t like spicy food, simply substitute a sausage of your

choice)

2 sweet potatoes – peeled

1 eggplant

2 cups baby spinach leaves

2 cups mushrooms – sliced

1 onion – thinly sliced

½ cup coconut milk

6 eggs – beaten

4 rashers bacon

1 tablespoon parsley – finely chopped

1 teaspoon garlic powder

1 teaspoon onion powder


Method:

Preheat the oven to 375o F and lightly grease a lasagna baking dish with a little olive oil. Heat a

non-stick pan over a medium heat and cook the bacon rashers until they are crispy. Remove

from the pan and allow to cool. Once cool enough to handle, crumble them up and set aside.



Reserve the bacon drippings. Heat a little olive oil in a clean pan over medium heat and cook up

the chorizo sausage, using a spatula to break the meat down. Now heat up the bacon drippings

and add the onions. Fry them up until they begin to go brown, and then add the mushrooms.

When the mushrooms begin to soften, remove the pan from the heat and stir in the parsley.

Now slice up the sweet potatoes and eggplant using a mandolin slicer. If you don’t have one,

carefully slice the vegetables using a sharp knife, taking care to keep them of a uniform

thickness. Place the coconut milk into a bowl and whisk together with the onion and garlic

powder. Now begin to assemble the lasagna layers. Arrange the layers in the following order –

½ the sweet potato slices, ½ the meat, ½ the onions and mushrooms, ½ the spinach, all the

eggplant slices, rest of the meat, rest of the onions and mushrooms, rest of the spinach, rest of

the sweet potato slices. Pour over the seasoned coconut milk, cover the dish with foil and place

in the oven for 30 minutes or until the sweet potatoes are completely cooked. When the

lasagna is cooked, allow to cool for 10 minutes with the foil off. While it cools down, heat a

little olive oil in a non-stick pan over a medium heat and scramble your eggs. Place the

scrambled egg on top of the lasagna and sprinkle the crumbled bacon on top. Cut into squares,

serve and enjoy while hot!



Breakfast Meatza:

Yields: 4 Servings



Ingredients:

1 lb. pork mince

7 eggs

8 rashers bacon – diced

½ cup cherry tomatoes – cut into slices

½ an onion – diced

½ sweet potato – diced

½ green pepper – diced


1 teaspoon oregano

1 teaspoon basil

1 teaspoon black pepper

Method:

Preheat the oven to 350o F and lightly grease a glass baking dish with olive oil. Place the pork

mince in a bowl and crack one of the eggs into it. Mix it together until well combined – it is

quite a gooey mixture so don’t be alarmed. Press the meat mix into the bottom of the glass dish



in an even layer. Bake it in the oven for about 10 minutes – don’t worry if it isn’t cooked

through as it will go in the oven again later. Remove from the oven and drain any excess fat off

the top of the meat and set aside to cool. Now cut up your bacon, and add it to a non-stick pan

and cook over a medium heat until it begins to crisp. Remove from the pan and set aside on

some paper towel to cool down. Now add the garlic, onion, green pepper and sweet potatoes

to the pan of bacon drippings and allow to cook for about 10 minutes or until it is beginning to

soften. Drain any excess fat off the sweet potato mixture and add it to the top of the meatza

base in an even layer. Now arrange the tomato slices on top and sprinkle the oregano and basil

over the top. Then crack the 6 eggs over the top, evenly spread out, sprinkle the bacon pieces in

between and season with black pepper. Place back in the oven to cook for a further 10 minutes,

or until the eggs are cooked to your preference. Cut into slices and serve immediately. Enjoy!



Breakfast Salad:

Yields: 2 Servings



Ingredients:

1 cup baby spinach leaves

1 red pepper – sliced into strips

½ an onion – thinly sliced

2 carrots – peeled and julienned

1 tomato – cut into wedges

¼ cup celery – chopped

1 avocado – peeled, stone removed and sliced

½ cup broccoli – cut into small florets

4 eggs

½ teaspoon paprika

Salt to taste

Drizzle of olive oil (optional)

Drizzle of balsamic (optional)

Method:

This breakfast is so quick to prepare and contains an incredible boost of goodness to start your

day. Simply arrange your veggies on two serving plates. Heat up a little oil in a non-stick pan



over a medium heat and fry your eggs to your preference. Place the eggs on top of the salad,

sprinkle with some paprika and salt and serve immediately.

*Note – if you like your eggs over easy, the runny yolk provides a delicious dressing for the

vegetables. However, if you prefer your eggs well done, the dish may be a little dry, so you

could drizzle a little olive oil and balsamic over the vegetables before topping with the eggs.



Breakfast Stir-Fry:

Yields: 4 Servings



Ingredients:

½ lb. uncooked bacon – diced

1 avocado - diced

2 medium sweet potato – peeled and grated

2 carrots – peeled and julienned

½ an onion – sliced

½ cup mushrooms – sliced

1 tablespoon olive oil

¼ teaspoon thyme

¼ teaspoon black pepper

4 large eggs

Method:

Heat the bacon in a non-stick pan over a medium high heat. Cook for 4 to 5 minutes until the

bacon is crisp then add the onions, carrots, sweet potatoes, mushrooms and thyme. Cook,

stirring frequently until the vegetables are just beginning to soften. Don’t overcook, you want

your stir fry tender, yet firm, not mushy. The total cooking time should be around 15 minutes.

Make four depressions in the stir-fry using a wooden spoon and crack an egg into each one.



Cover the skillet and cook for 5 to 6 minutes until the egg is cooked through. Season with black

pepper and serve with diced avocado. A delicious and filling breakfast to enjoy!



Chocolate Waffles:

Yields: 4 Servings



Ingredients:

1 ½ cups almond flour

1/3 cup coconut milk

¼ cup dark chocolate chips

2 eggs – beaten

3 tablespoons cocoa powder



½ teaspoon baking soda

¼ teaspoon cinnamon

Pinch of salt

1 cup fresh sliced strawberries

1 cup coconut cream – whipped

Method:

Place all the ingredients, except the chocolate chips, into a big bowl and whisk together until

smooth. Lastly add the chocolate chips and stir well to distribute them evenly through the



batter. Pour the mixture into your waffle iron and cook until done. Serve with strawberry slices

and whipped coconut cream.



Chorizo Scrambled Eggs:

Yields: 2 Servings



Ingredients:

½ lb. chorizo sausage – sliced

4 eggs

1 red pepper – cored, seeds removed and diced




1 teaspoon parsley

1 teaspoon garlic salt


Method:

Heat the olive oil in a non-stick pan over a medium heat. Add the onions and sauté until they

start to soften. Add the red pepper, mushrooms and sliced chorizo and cook until the chorizo

starts to go crispy around the edges. While the sausages cook, whisk the eggs in a bowl with the

garlic salt, pepper and parsley. Pour the eggs into the pan and stir the eggs until they are

cooked. Serve and enjoy while hot!



Easy Breakfast Casserole:

Yields: 6 Servings



Ingredients:

1 lb. pork sausage - sliced

12 eggs – beaten

1 onion – diced

1 red pepper - diced

1 sweet potato – grated


1 cup mushrooms – sliced

1 cup butternut – diced

1 tablespoon garlic powder

2 teaspoons dried basil

2 teaspoons dried oregano



Method:



Grease the inside of the slow cooker with a little olive oil. Add all the ingredients to the pot and

use a spoon to stir well. Set the temperature to low and leave to cook for 8 hours. Slice into pie

wedges and serve. Quick and easy!



French Toast Paleo Style:

Yields: 2 Servings

(Nutrition Facts per Serving: Serving Size: 434g; Calories: 1,197; Total Fat: 92.2g; Cholesterol:


Ingredients for the Bread:

1 cup pumpkin seeds

1/3 cup pumpkin puree

6 dried dates – pitted

3 eggs


2 tablespoons almond flour

2 tablespoons coconut oil – melted

1 tablespoon cinnamon


1 teaspoon nutmeg

¼ teaspoon baking powder

¼ teaspoon baking soda

1/8 teaspoon ground ginger

1/8 teaspoon ground cloves

1/8 teaspoon salt

Ingredients to make French Toast:




1 egg – beaten




Method:

Preheat the oven to 375o F and grease a bread pan with a little oil. Heat 1 tablespoon coconut

oil in a non-stick pan over medium heat and add the pumpkin seeds. Roast the pumpkin seeds

until they are brown on all sides. Once roasted, place them into a food processor and blend

until they form a fine powder. Add the dates and puree. Now add the rest of the bread

ingredients and puree until smooth. Pour the batter into the bread pan and bake for 30 minutes

or until a toothpick inserted in the middle comes out clean. Allow the bread to cool on a wire

rack. When the bread is cool, mix the coconut milk, egg, vanilla essence and cinnamon together

in a bowl. Heat up the olive oil in a non-stick pan over a medium heat. Cut the pumpkin bread

into ½ inch slices and dip into the egg mixture, coating the bread on both sides. Fry in the pan

until brown on both sides. Serve immediately topped with a drizzle of maple syrup. Love Life!



Nutty Banana Pancakes:

Yields: 2 Servings



Ingredients:

4 eggs

2 bananas

2 heaped tablespoons almond butter

¼ cup dark chocolate chips

1 teaspoon cinnamon

Method:

In a mixing bowl, mash the bananas and almond butter together. Add the eggs and cinnamon

and blend well. Heat a non-stick pan over medium high heat and add ¼ cup scoop of batter to

the hot pan. When the pancake begins to bubble flip it over and add a sprinkle of chocolate

chips to the cooked side. The residual heat will melt the chocolate while the other side cooks.

These pancakes are already quite decadent and can be served as is, however, if you are feeling

indulgent you can serve them with maple syrup, fresh fruit and/or whipped coconut cream.

Delicious!



Omelet Muffins:

Yields: 12 Servings

(Nutrition Facts per Serving: Serving Size: 77g; Calories: 84; Total Fat: 4.6g; Cholesterol: 145mg;

Sodium: 253mg; Carbohydrates: 2.2g; Protein: 8.6g)

Ingredients:

10 eggs – beaten

6 slices prosciutto

6 button mushrooms – diced

6 tablespoons red pepper – diced

6 tablespoons onion – diced

6 tablespoons tomato - diced





Method:

Preheat the oven to 350o F and lightly grease the cups of a muffin tin with a little olive oil. Cut

each piece of prosciutto in half and press into the bottom of each muffin cup. Divide the

mushrooms, onions, red pepper and tomato evenly between the muffin cups. Beat the eggs

together with the garlic powder, black pepper and parsley and pour evenly into the muffin

cups, filling them almost to the top. Bake for about 20 minutes or until the eggs are set and



turning golden brown on top. Allow to cool for a few minutes in the pan before trying to

remove them. To remove them, gently slide a knife around the edges of each muffin tin to

loosen the egg and remove them from the tin. Serve while still warm and store leftovers in an

airtight container in the fridge. These are such a delicious and versatile breakfast – substitute

whatever veggies you have in the fridge to make variations on this basic recipe. Enjoy over and

over!



Paleo Granola Bars:

Yields: 12 Servings



Ingredients:

3 cups assorted nuts and seeds

2 cups shredded coconut

1 cup dried cranberries

½ cup dried dates – pitted and chopped

½ cup golden raisins

¼ cup coconut oil

½ cup almond butter

½ cup raw honey

1 teaspoon cinnamon

½ teaspoon salt

¼ teaspoon vanilla essence

¼ teaspoon nutmeg

Method:

Line a baking tray with parchment paper. Take 1 cup of nuts and seeds and roughly chop them.

Take the other 2 cups and blend them in the food processor into smaller pieces. You want a

variety of sizes for the bars. Add the nuts and seeds to the bowl along with the raisins,



cranberries, dates and shredded coconut. Stir well to combine. In a saucepan, combine the

coconut oil, almond butter, honey, vanilla, salt, cinnamon, and nutmeg and heat over medium

until it starts to bubble. Once bubbling remove from the heat and pour over the nuts, seeds and

fruit. Stir to make sure everything is coated and thoroughly combined. Pour the mixture onto

the parchment lined baking tray and use the back of a spoon to spread the mixture out into an

even layer that is firmly packed together. Leave the tray at room temperature for 2 hours, then

cover and place in the freezer for at least an hour to set. Once set transfer to a cutting board

and slice with a very sharp knife into 12 uniform bars. Take care not to saw through when

cutting the bars as they will crumble and break. Enjoy!



Primal Granola:

Yields: 16 Servings



Ingredients:

1 cup hazelnuts – chopped

1 cup walnuts – chopped

1 cup slivered almonds

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup shredded coconut

1 cup dried cranberries

1 cup raisins

1 cup dried apricots – chopped



½ teaspoon cinnamon

¼ teaspoon nutmeg

Method:

Preheat the oven to 300o F and line a baking tray with parchment paper. Mix the nuts, seeds

and coconut together in a large bowl. Add the coconut oil, honey, cinnamon and nutmeg and



stir well until everything is coated. Spread out in an even layer on the baking sheet and cook for

20 minutes or until just lightly browned (stir once during cooking). When browned, remove

from the oven, add the dried fruit and toss well. Allow to cool completely and then divide into

½ cup portions and store in sealed zip lock bags until you are ready to eat. A delicious snack to

eat as is, or with some coconut milk as a cereal. Enjoy!



Roasted Pepper and Sausage Omelet:

Yields: 2 Servings



Ingredients:

½ lb. beef sausage – cooked and sliced

1 red pepper

4 eggs

½ onion – diced

2 tablespoons parsley

2 teaspoons olive oil


Method:

Put the whole red pepper in a pan over a high heat and sear until the skin starts to blacken and

blister on all sides. Remove from the pan and place into a plastic bag with a teaspoon of water.

Seal the bag with the air trapped inside for 5 minutes, then remove the pepper, cut out the

seeds, peel the skin and dice. Beat the eggs in a bowl with the black pepper and parsley. Heat

half the olive oil in a non-stick pan over medium heat. Add half the onion and sauté until soft.

Add half the egg mixture on top of the onions and give it a quick stir. When the egg begins to

set add, half the red pepper and half the sausage to one half of the pan. When the eggs are



nearly cooked, fold the empty egg half over the filling and cook for a further 2 minutes. Repeat

for the second omelet. Serve immediately while still hot.



Spicy Breakfast Scramble:

Yields: 2 Servings



Ingredients:

4 eggs

12 oz. chicken breasts – diced

1 green pepper – diced

1 jalapeno – seeds removed and diced

1 tomato - diced

½ red onion – diced

2 garlic cloves - minced

¼ cup coriander – finely chopped

1 tablespoon water

1 teaspoon olive oil

½ teaspoon cumin

½ teaspoon chili powder

¼ teaspoon salt

Method:

Heat the olive oil in a non-stick pan over a medium high heat and add the garlic, onions, green

pepper, and jalapeno to the pan. Cook until starting to soften. Now add the chicken pieces and



cook for a few minutes, stirring frequently. While the chicken and veggies cook, whisk the eggs

together with the cumin, chili powder, salt and water. Pour the eggs into the pan and cook,

stirring continuously until they are set, light and fluffy. Remove from the heat and stir in the

tomatoes and coriander. Serve immediately and enjoy!

*Note – a great substitution or addition to this spicy tex-mex scramble is a small portion of beef

mince.



Stuffed Squash Breakfast:

Yields: 2 Servings



Ingredients:

1 acorn squash – halved, seeds removed

½ lb. breakfast sausage meat – remove from the casings

2 eggs

1 garlic clove - minced

½ cup mushrooms – diced




1 teaspoon paprika

Method:

Preheat the oven to 375o F and lightly grease a baking tray with a little olive oil. Cut the acorn

squash in half, scoop out the seeds and place the squash cut side down on the baking tray. Bake

for 20 minutes or until the squash is soft. Remove from the oven and allow to cool. Heat 1

tablespoon of olive oil in a non-stick pan over medium heat, then add the garlic and onions.

Cook until the onion starts to soften and becomes translucent, then add the sausage meat. Stir

frequently to break up the sausage meat as it cooks – you don’t want clumps of meat. When

the sausage is almost cooked, add the mushrooms. Cook and stir for a further 5 minutes. Now,



scoop out the cooled squash, taking care not to tear the skin. Add the acorn squash to the

warm pan and stir to combine. Remove the pan from the heat and stir in the parsley. Halve the

mixture and add one half to each acorn squash skin, filling the skin up. Press down into the

middle of the stuffing with a spoon to make a hollowed out nest for the eggs and crack one egg

into each hollow. Sprinkle ½ teaspoon of paprika over each egg and return to the oven for 10

minutes or until your eggs are cooked to your preference. Serve immediately and enjoy!



Sweet Potato Hash and Poached Eggs:

Yields: 2 Servings



Ingredients:

4 eggs

2 sausages of your choice - sliced

1 sweet potato – diced

1 bell pepper – diced

½ an onion - diced





1 teaspoon apple cider vinegar

½ teaspoon black pepper

Method:

Heat a little olive oil in a non-stick pan over medium heat, add the onions, peppers, and garlic

and sauté for 5 minutes. Add the sweet potato and sausages and cook until the sausages are

brown and the sweet potato is soft. Lastly add the mushrooms, turn down the heat and allow

to simmer on low while you prepare the poached eggs. You will need to stir the pan frequently



and may need to add a little water to the pan to prevent the potatoes from sticking. Now bring

a pot of water to the boil and add the apple cider vinegar. Crack an egg into a bowl, making

sure to keep the yolk intact and carefully slip it into the boiling water. Keep the water swirling

gently with a spatula while the egg poaches. The eggs are cooked, when the white is set and the

yolk is bright yellow. Repeat with the other 3 eggs. Divide the hash onto 2 plates, top with 2

eggs, season with some black pepper and serve immediately.



APPETIZER RECIPES


Cucumber Logs

Mini Crab Cakes

Perfect Paleo Poblanos

Porkies

Sweet and Spicy Chicken Wings



Cucumber Logs:

Yields: 2 Servings



Ingredients:

2 cucumbers

8 oz. turkey breast – sliced thin

1 avocado

1 teaspoon basil – finely chopped

½ teaspoon red pepper flakes (optional)

Method:

Peel the cucumbers and cut off the ends. Cut the cucumber in half (not lengthways). Now with

a sharp knife start cutting the core of the cucumber out. It is easier to do if you make an initial

indentation lengthwise. When you are finished, you will have a hollow log shape in the

cucumber. Now peel the avocado, remove the seed and cut it into quarters. Now layer the

turkey in the cucumber and the avocado in the turkey. Finish off with a sprinkle of fresh basil

and some red pepper flakes for a bit of heat. The crunchy and creamy textures paired with the

salty and spicy is an amazing combination.



Mini Crab Cakes:

Yields: 12 Servings



Ingredients:

12 oz. crab meat (canned)

½ cup roasted sweet potato – mashed

½ cup coconut flour


6 spring onions - chopped

2 eggs

Juice of ½ a lime

3 tablespoons bacon drippings - melted

1 teaspoon salt


½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon parsley

½ teaspoon Herbs de Provence


½ teaspoon paprika

Method:



Preheat the oven to 400o F and lightly grease a muffin pan. Mix all the dry ingredients together

with a fork and break up any clumps. Combine all the wet ingredients in a bowl and mix well.

Add the dry bowl to the wet bowl and make sure to thoroughly combine everything. Divide the

mixture into 12 even sized balls and press into the prepared muffin tin. Bake for 15 – 20

minutes or until the crab cakes are starting to turn golden brown. Serve warm with a fresh crisp

garden salad.



Perfect Paleo Poblanos:

Yields: 6 Servings



Ingredients:

6 red poblano peppers

1 lb. beef mince

1 onion – diced


8 oz. tomato paste – no added sugar


2 green chilies – seeds removed and chopped

½ tablespoon garlic powder

¼ teaspoon red pepper flakes

¼ teaspoon paprika

Salt and pepper to taste


Method:

Preheat the oven to 350o F and cover a baking tray with foil. Heat a little olive oil in a non-stick

pan over a medium heat and add the garlic and onions. Allow to cook until the onions turn

translucent. Add the beef mince and cook until it is starting to brown, then add the rest of the



ingredients except for the peppers. While the beef cooks, slice the peppers in half lengthwise

and remove the seeds. Wash out the inside of the peppers and turn upside down to let excess

water drain out. Remove the meat from the heat and allow to cool slightly. When the meat has

cooled down, stuff the peppers with the mixture. Place them on the foil covered baking tray

and bake for 20 minutes or until the poblanos begin to blister and become soft. Serve while still

warm and enjoy!



Porkies:

Yields: 1 Serving



Ingredients:

6 rashers bacon (try to get thick cuts)

1 avocado

2 tablespoons lemon juice

1 tablespoon coriander – finely chopped


½ teaspoon garlic salt

Method:

Fry the bacon rashers in a hot non-stick pan until crispy. Set aside on some paper towel to

absorb excess oil. Now make some chunky guacamole. Cut the avocado in half. Mash up one

half until smooth and cut the other half into cubes. Stir together, then pour over the lemon

juice and mix. Lastly add the garlic salt, black pepper and coriander and combine thoroughly.

Lay 3 rashers of bacon on the serving plate. Top each with a third of the guacamole and lastly

place the other 3 rashers of bacon on top. These paleo “sandwiches” are incredibly tasty and

could not be easier to prepare!



Sweet and Spicy Chicken Wings:

Yields: 6 Servings

(Nutritional Facts per Serving: Serving Size: 343g; Calories: 773; Total Fat: 35.2g; Cholesterol:


Ingredients:

3 lbs. chicken wings

1 onion - grated

1 cup chestnut flour (you can use any flour you like, but the chestnut flour has a sweeter

taste and adds an awesome flavor to these chicken wings)

½ cup olive oil

½ cup freshly squeezed orange juice

2 tablespoons minced garlic


2 tablespoons water

1 tablespoon vinegar

1 teaspoon cayenne pepper


Method:

Rinse chicken wings under cold water and pat dry with paper towel. Pour the olive oil into a

large pan and turn the heat up to medium high. Place the chicken wings into a large mixing

bowl and sprinkle ¾’s of the chestnut flour over them. Make sure all the wings are coated



evenly in flour. Add the flour coated wings to the hot oil and fry for about 10 minutes or until

they are nicely golden all over and starting to go crispy. While the wings cook, make your sauce.

Add a splash of olive oil to a saucepan and heat up. Add the onions and sauté until they begin

to caramelize. Add the orange juice, honey, vinegar, water, cayenne pepper and season with

salt and pepper to taste. Stir constantly over a medium high heat and when warm throughout

add the remaining chestnut flour. This will help the sauce to thicken. Turn the heat down to low

and let simmer, stirring frequently. When the wings are cooked add them to the pot of sauce

and stir to ensure that all the wings are coated in sauce. Best served immediately. Enjoy!



SALAD RECIPES


Celebration Salad

Chicken Fajita Salad

Fresh Garden Vegetable Salad

Roasted Asparagus and Red Pepper Salad

Sonoma Chicken Salad

Spicy Tuna Salad

Summer Cobb Salad

Taco Salad

Tomato and Basil Salad



Celebration Salad:

Yields: 4 Servings



Ingredients for the Salad:

12 strawberries – quartered

2 oranges – segmented and segments cut in half

1 cup almonds – slivered

¼ cup celery

4 grilled chicken breasts – cut into bite sized pieces

5 oz. baby lettuce leaves

6 oz. baby spinach leaves

4 oz. wild rocket


Ingredients for the Dressing:

½ cup olive oil

½ cup balsamic vinegar

½ cup water

1 tablespoon rosemary – finely chopped

1 teaspoon garlic – minced

¼ teaspoon grated ginger

Method:



To make the dressing – add all the ingredients except the oil to a saucepan and bring to the

boil. Boil vigorously for 10 minutes or until the volume of liquid has halved. Allow to cool in the

fridge. When cool, transfer to a shaker, add the oil and shake well to combine. Set aside until

needed.

To make the salad – stir the honey and almonds together in a non-stick pan over a high heat.

Stir continuously until the almonds are toasted and golden. Keep an eye on the pan as they

burn very easily. Let the almonds cool down and then roughly chop them. Mix all the other

salad ingredients together in a bowl and toss to combine. Divide the salad onto 4 plates and top

with the candied almond clusters. Drizzle with salad dressing, serve immediately and enjoy!



Chef Salad:

Yields: 4 Servings




¼ lb. ham – diced

¼ lb. grilled chicken – diced

4 eggs – hardboiled

2 rashers bacon – cooked and crumbled

500g butter lettuce

8 cherry tomatoes – halved

4 green onions – sliced thin

1 avocado – diced

2 celery stalks – diced

1 cup olive oil

¼ cup balsamic vinegar


1 table spoon lemon juice

1 teaspoon Dijon mustard

1 teaspoon raw honey

1 teaspoon salt




¼ teaspoon chives

¼ teaspoon oregano

¼ teaspoon basil

¼ teaspoon thyme


Method:

To make the dressing – throw everything into the blender and mix until thoroughly combined.

Decant into an airtight jar and store in the fridge until needed.

To make the salad – divide the lettuce between two plates. Top with the other ingredients,

drizzle with salad dressing and serve. Delicious and filling!



Chicken Fajita Salad:

Yields: 2 Servings



Ingredients:

½ lb. boneless, skinless chicken breasts

1 head romaine lettuce

1 onion – diced

1 red bell pepper - diced

2 plum tomatoes – diced

1 avocado – sliced

¼ cup celery – diced

2 jalapenos – seeds removed and finely chopped

2 cloves garlic - minced


2 teaspoons oregano

½ teaspoon cumin

Method:

Cut chicken breasts into ½ inch slices. Heat the olive oil in a non-stick pan over medium heat.

Add the garlic and onions and sauté until translucent. Add the cumin, oregano, bell peppers and

jalapenos and stir well. Now add the chicken slices and cook, stirring often until the chicken is

brown. Remove from heat and allow to cool slightly. Now shred the lettuce and divide it



between 2 plates. Top the lettuce with the diced tomato. Scoop the fajita mix on top of the

tomatoes and arrange the avocado slices around the edge of the plate. Season with salt and

black pepper to taste and enjoy while warm. Delicious!



Fresh Garden Vegetable Salad:

Yields: 6 Servings



Ingredients:

500g cauliflower – cut into florets

250g green beans – topped and tailed

250g carrots - sliced

1 red bell pepper – cut into chunks

1 red onion – sliced thinly


½ cup olive oil



½ teaspoon basil

½ teaspoon thyme

½ teaspoon marjoram

½ teaspoon oregano

½ teaspoon rosemary

Method:



Bring a large pot of water to the boil. Add the cauliflower, green beans and carrots to the pot

and allow to boil for 3-5 minutes or until they are tender crisp. Drain and place in a large salad

bowl to cool. Add the red pepper and onions to the veggies and toss well. In a separate bowl,

whisk the olive oil, lemon juice, garlic, black pepper and herbs together until well combined.

Pour over the vegetables and toss well. Place in the fridge to marinate for a few hours before

serving. Enjoy!



Roasted Asparagus and Red Pepper Salad:

Yields: 2 Servings



Ingredients:

1 red pepper

1 lb. asparagus – ends trimmed

2 cups wild rocket leaves

2 tablespoons olive oil

1 tablespoon red onion – minced

4 teaspoons balsamic vinegar



Method:

Preheat the oven to 400o F. Put the whole red pepper in a pan over a high heat and sear until

the skin starts to blacken and blister on all sides. Remove from the pan and place into a plastic

bag with a teaspoon of water. Seal the bag with the air trapped inside for 5 minutes, then

remove the pepper, cut out the seeds, peel the skin and slice into strips. Lay the asparagus

spears on a baking tray, drizzle with a tablespoon of olive oil, season with salt and pepper and

roast in the oven for 10 – 15 minutes or until they are tender-crisp. Remove from the oven and

allow to cool. Now make the dressing. Mix 1 tablespoon of olive oil with the onion, balsamic

vinegar and garlic clove until combined. Toss the asparagus with the balsamic mixture and

serve on a bed of fresh rocket leaves.



Sonoma Chicken Salad:

Yields: 4 Servings



Ingredients:

2 lb. chicken breasts – cut into cubes

1 carrot – diced


1 cup blueberries

½ cup walnut oil

¼ cup spring onions – chopped

1 egg yolk



2 teaspoons poppy seeds



Method:

Heat the olive oil in a non-stick pan over a medium heat and add the garlic and chicken cubes.

Sauté until they are nice and brown on all sides. Set aside to cool. Now make the mayo

dressing. You have to be patient and do this very slowly otherwise the mayo will not combine

properly. Add the egg yolk and Dijon mustard to the food processor and pulse until combined.



Now while the food processor is running VERY slowly, a few drops at a time, add the walnut oil

and let it combine before adding the next few drops. The mayo will thicken, it just takes time.

Add the chicken and veggies to a bowl and toss to mix. Pour the mayo over the chicken, season

with salt and pepper and refrigerate overnight. When ready to serve, stir in the poppy seeds

and serve on a bed of your favorite lettuce and salad greens.



Spicy Tuna Salad:

Yields: 4 Servings



Ingredients:

2 cans tuna – drained

1 cup black olives – chopped

2 green onions – chopped

8 cherry tomatoes - halved

1 jalapeno pepper – seeds removed and chopped

Juice of 2 limes


1 head of butter lettuce

3 tablespoons capers – rinsed


½ teaspoon red chili flakes

Method:

Combine all the ingredients except for the avocado and the butter lettuce in a large bowl and

mix well to combine. Serve on a bed of butter lettuce with sliced avocado on the side. Enjoy

chilled or at room temperature.



Summer Cobb Salad:

Yields: 4 Servings




12 shrimp – cooked and cooled

2 cups lettuce of your choice

1 cucumber – peeled and diced

1 peach – peeled and diced

¼ cup celery – diced

4 rashers bacon – cooked and crumbled

2 eggs – hard boiled and diced

1 tablespoon red pepper flakes


1 avocado

1/3 cup water

Juice of 1 lemon


4 tablespoons red onion - grated

3 tablespoons apple cider vinegar

2 tablespoons Dijon mustard

2 teaspoons coriander – finely chopped





Method:

Combine all the salad ingredients in a bowl and toss to mix. Now prepare your dressing. Add all

the ingredients except the water to a food processor and pulse until nice and smooth. Now add

the water slowly until you get the desired consistency. If you prefer a thicker dressing, add less

water and if you like it runny add more. Pour the dressing over the salad and chill before

serving. Enjoy!



Taco Salad:

Yields: 2 Servings



Ingredients:

1 lb. beef mince

1 cup black olives - sliced

¾ cup beef stock

½ cup salsa

¼ cup coriander - chopped


3 romaine hearts

1 onion – diced

1 tomato - diced


2 tablespoons chili powder


1 teaspoon cumin

½ teaspoon oregano

Method:



Heat the olive oil in a non-stick pan over a medium heat. Add the garlic, onion and beef mince.

Cook until it starts to brown. Then add all the chili powder, cumin, oregano and the beef stock

and leave to simmer uncovered for 10 minutes more on a low heat. Remove from the heat,

drain the excess liquid and allow to cool. To assemble the salad, divide the lettuce between two

plates. Top with the meat, tomatoes, avocado slices, black olives and a sprinkling of coriander.

Serve with salsa on the side. Enjoy!



Tomato and Basil Salad:

Yields: 2 Servings



Ingredients:

1 lb. cherry tomatoes – halved

1 cup fresh basil leaves – finely chopped

¼ cup red onion – thinly sliced


4 tablespoons balsamic vinegar



Method:

Throw all the ingredients in a bowl. Toss to combine. What could be easier? Serve immediately.



DESSERT RECIPES


Easy Blueberry Muffins

No Bake Chocolate Chip Cookies

Nut Free Chocolate Chunk Cookies

Paleo Pumpkin Bread



Easy Blueberry Muffins

Yields: 8 Servings



Ingredients:

1 cup almond flour

1 cup almond butter

½ cup raw honey

½ cup fresh blueberries

1/3 cup coconut oil - melted

1/3 cup shredded coconut

3 eggs – beaten

½ teaspoon vanilla essence



¼ teaspoon salt


Pinch of nutmeg

Method:

Preheat the oven to 350o F and line a muffin tin with paper liners. Mix all the wet ingredients in

a bowl and all the dry ingredients in another bowl. Pour the wet bowl into the dry bowl and stir



to combine thoroughly. Divide evenly into muffin tin liners and bake for 20 minutes. Allow to

cool on a wire rack and store leftovers in an airtight container. Enjoy as needed.



No Bake Chocolate Chip Cookies:

Yields: 12 Servings



Ingredients:

2 cups shredded coconut

½ cup dark chocolate chips

½ cup almond butter

1/3 cup raw honey

¼ cup almonds – chopped (can substitute any nuts)

¼ cup cocoa powder

3 tablespoons coconut oil


Method:

In a large pot, melt the almond butter, honey, and coconut oil over a low heat. Stir in all the

other ingredients. Remove from the heat and allow to cool slightly. Use an ice cream scoop to

scoop balls of the dough onto a parchment lined baking tray. Place the tray in the freezer for 30

minutes. Devour! If there are any leftovers, store them in an airtight container in the freezer.



Nut Free Chocolate Chunk Cookies:

Yields: 6 Servings



Ingredients:

1 cup dark chocolate chips

1 cup almond butter

1/3 cup raw honey

1 egg – beaten

1 vanilla bean – seeds scraped out





Method:

Preheat the oven to 350o F and line a baking tray with parchment paper. Place all the

ingredients in a bowl and stir until they are combined thoroughly. Use an ice cream scoop to

scoop out 6 even sized balls of dough. Place them on the baking tray but ensure that you leave

enough space between them so that they do not join up when they cooking. Bake for 20

minutes and then allow to cool on a wire rack. Scrumptious and super easy!



Paleo Pumpkin Bread:

Yields: 4 Servings



Ingredients:

1 cup almond flour

1 cup pumpkin puree

¼ cup coconut flour

¼ cup maple syrup

1 tablespoon coconut oil - melted


1 teaspoon baking soda


½ teaspoon ground cloves

½ teaspoon nutmeg

4 eggs

Method:

Preheat the oven to 375o F and lightly grease a loaf pan with some olive oil. In a large bowl, mix

all the dry ingredients together. In a smaller bowl, crack in the eggs and whisk them to

combine. Pour into the dry ingredients and stir. Add the rest of the ingredients and mix until

thoroughly combined. Pour the batter into the prepared pan and bake for 40 minutes or until a



toothpick inserted in the middle comes out clean. Allow to cool for 5 minutes in the pan before

removing the bread to a wire rack to cool completely. Slice and serve.



SNACK RECIPES


Ants on a Log

Banana Bowls

Banana Chips

Brussels Sprout Chips

Cauliflower Sticks

Fruit Rolls

Minty Fruit Salad

Paleo Protein Balls

Primal Trail Mix

Rosemary Almonds

Spicy Beef Jerky

Teriyaki Beef Jerky



Ants on a Log:

Yields: 1 Serving



Ingredients:

2 celery stalks


2 tablespoons raisins



Method:

Wash and dry the celery stalks. Spread the almond butter onto each stalk. Sprinkle a little

cinnamon over the butter and top with the raisins. Finish off with a drizzle of honey. Serve

immediately.



Banana Bowls:

Yields: 2 Servings



Ingredients:

2 bananas


2 tablespoons coconut milk


2 tablespoons almonds – slivered

1 teaspoon shredded coconut

1 teaspoon cinnamon

Method:

Peel and slice the bananas, then divide the slices into 2 bowls. Top the bananas with the

almond butter, coconut milk, a sprinkle of cinnamon and a sprinkle of shredded coconut. Lastly

add the nuts and a drizzle of honey.



Banana Chips:

Yields: 2 Servings



Ingredients:

2 bananas

Juice of 1 lemon


Method:

Preheat the oven to 200o F and line a baking tray with parchment paper. Cut the bananas into

thin slices. Coat the slices in lemon juice and lay them onto the baking tray. Sprinkle them as

generously as you like with cinnamon and bake until they are crispy, turning them every 30

minutes. When they are done allow to cool and then store in an airtight container. Absolutely

delicious!



Brussels Sprout Chips:

Yields: 2 Servings



Ingredients:

2 cups Brussels sprout leaves (the outer leaves only)

2 tablespoons melted bacon fat

1 teaspoon paprika


Method:

Preheat the oven to 350o F and line 2 baking trays with parchment paper. Mix the leaves with

the bacon fat and garlic salt in a large bowl until they are well coated. Lay the leaves in a single

layer on the baking trays. Bake each tray for 10 minutes or until the leaves are crispy and brown

around the edges. Remove from the oven, allow to cool and eat immediately.



Cauliflower Sticks:

Yields: 2 Servings



Ingredients:

1 cauliflower – stem removed and cut into florets

1 tablespoon oregano

½ tablespoon basil

1 tablespoon onion powder


½ teaspoon cumin

½ teaspoon red pepper flakes

2 eggs

Method:

Preheat the oven to 425o F and lightly grease a baking tray with a little olive oil. Place the

cauliflower florets in a microwaveable dish and microwave for 10 minutes. Place the cauliflower

into the blender and pulse until smooth. Place into the fridge to cool down completely. Now stir

in the rest of the ingredients until thoroughly mixed. Spread the mixture out on the baking tray

until it is in an even layer about ½ an inch thick. Place in the oven for 25 minutes or until it

starts to brown. Remove from the oven, cut into sticks and turn the sticks over. Turn the oven

up to 500o F and return the sticks to the oven to brown and get crispy.



Fruit Rolls:

Yields: 10 Servings



Ingredients:

1 cup apples – peeled, cored and roughly chopped

1 cup peaches – peeled, pitted and roughly chopped

1 cup raspberries – roughly chopped

1 cup pears – peeled, pitted and roughly chopped

2 cups water

1 tablespoon raw honey

2 teaspoons lemon juice

1 teaspoon cinnamon

Method:

Preheat the oven to 140o F and line a baking tray with parchment paper. Place the fruit and

water into a pot and bring to a simmer over a medium heat. Cover the pot and leave for 10

minutes. Remove the lid and stir the fruit and then mash it to a pulp with a potato masher. Add

the lemon juice, cinnamon and honey and mix well to combine. Simmer uncovered for another

10 minutes or until the mixture starts to thicken. Transfer the mixture to the blender and pulse

until smooth. Taste and adjust the lemon juice, cinnamon or honey quantities if desired. Spread



the mixture in an even layer onto the baking tray. It should be about ¼ inch thick. Place in the

oven overnight to dry out. The fruit rolls are ready when they are no longer sticky. Remove

from the oven and cut into even sized portions. Now roll each portion up in some parchment

paper and store in the fridge in an airtight container until needed. Delicious and nutritious –

what more could you ask for?



Minty Fruit Salad:

Yields: 2 Servings



Ingredients:

1 banana – peeled and sliced

1 orange – peeled and diced

1 apple – cored and diced (leave peel on)

4 strawberries – quartered

1 kiwi fruit – peeled and diced

½ cup pecans – chopped



1 teaspoon freshly chopped mint leaves

Method:

Place the cut fruit into 2 bowls and top with the nuts. In a small bowl, whisk together the

honey, lemon juice and mint. Pour the dressing over the fruit. Chill for an hour before serving.

Enjoy this quick, easy and refreshing snack!



Paleo Protein Balls:

Yields: 12 Servings



Ingredients:

1 cup almonds

½ cup roasted, unsalted macadamia nuts

½ cup shredded coconut

¼ cup strawberries – diced

¼ cup raspberries – diced



4 prunes – pitted

Method:

Place the prunes into the blender and pulse until it forms a paste. Add the nuts and pulse until

they are finely chopped. Now add the honey and coconut oil but stop the blender as soon as it

is incorporated. Transfer the mixture to a bowl and stir in the rest of the ingredients except for

the shredded coconut. The mixture is quite sticky so you have to work carefully when forming

the balls. It is helpful to use an ice cream scoop so the balls are a uniform size and then gently

roll the mixture between your palms. Once the balls are formed, roll them in the shredded

coconut and place them on a parchment lined baking tray in the fridge to set. Delicious – you

have been warned!



Primal Trail Mix:

Yields: 10 Servings



Ingredients:

1 cup almonds

½ cup cashews

½ cup toasted coconut flakes

½ cup pumpkin seeds

½ cup sunflower seeds

½ cup golden raisins

½ cup dried pineapple

½ cup dried apricots – chopped

½ cup dried cranberries

Method:

Mix the ingredients in a bowl and store in an airtight container. Help yourself when the hunger

strikes. No mess, no fuss!



Rosemary Almonds:

Yields: 2 Servings



Ingredients:

2 cups whole, raw almonds

2 tablespoons dried rosemary

1 tablespoon almond butter

2 teaspoons salt


Method:

Melt the butter in a non-stick pan over a medium heat. When the butter starts to bubble, add

the almonds and stir to coat. Add the rosemary, salt and pepper. Toast the almonds, stirring

frequently until they are golden brown. Remove the almonds from the heat and place on a

paper towel lined plate until they have cooled. Store the nuts in an airtight container – A great

on the go snack!



Spicy Beef Jerky:

Yields: 4 Servings



Ingredients:

½ lb. sirloin beef roast – fat trimmed and partially frozen

¼ cup Worcestershire sauce

2 tablespoons water

1 clove garlic – minced

1 teaspoon chili powder

½ teaspoon oregano

¼ teaspoon cayenne pepper

¼ teaspoon salt

Method:

Use a very sharp knife to slice the meat into ¼ inch slices. Place all the other ingredients into a

bowl and whisk to combine. Place the beef into the marinade, cover and refrigerate overnight.

Next day place the beef strips on a baking tray in a single layer and bake in a 175o F oven for

about 3 hours. Turn the strips over and bake for a further 2 hours or until the meat is dry and

bends without breaking. Take care not to overcook the meat. Enjoy immediately. Store any

leftovers in an airtight container in the fridge.



Teriyaki Beef Jerky:

Yields: 6 Servings

(Nutrition Facts per Serving: Serving Size: 237g; Calories: 428; Total Fat: 14.3; Cholesterol:


Ingredients:

3 lb. beef flank steak

¼ cup wheat free soy sauce


1 tablespoon salt

2 teaspoons cumin

1 teaspoon cinnamon

½ teaspoon white pepper

Method:

Using a sharp knife, slice the beef into ¼ inch strips. Place the rest of the ingredients in a

microwave safe dish and microwave for 30 seconds on high to activate the spices. Place beef

into the marinade and refrigerate overnight to infuse the meat with the flavors. Next day,

preheat the oven to 170o F and lay the beef strips on a baking tray. Bake for 12 hours until the

meat has dried out. Remove from the oven and allow to cool uncovered before storing in an

airtight container in the fridge. This is a delicious snack to enjoy anytime.



ENTRÉE RECIPES


Asian Style Spare Ribs

Beastly Bolognaise

Fall Apart Beef Roast

Grilled citrus Lime Steak

Island Style Burgers

Italian Meatloaf

Marvelous Mouthwatering Meatballs

Mexican Burgers

Sloppy Joes

Spaghetti and Meatball Bites

Lamb Meatballs

Lamb Skewers

Lamb Stuffed Eggplant

Minty Olive Lamb Chops

Strongman Stew

Chicken Bowl

Chicken Burgers

Chicken Gumbo

Chicken Parcels

Garlic Chicken Pasta

Pesto Chicken Pasta

Spicy Island Chicken Wraps

Crusted Salmon with Citrus-Herb Sauce

Pan-Seared Fish with Shiitake Mushrooms

Roasted garlic Red Pepper Pesto Tilapia

Perfect Pork Chops

Spaghetti Squash and Sausage Bake

Turkey and Veggie Pan

Turkey Chili – Paleo Style

Turkey Hash

Turkey Meatloaf

Turkey Sliders and Spicy Slaw

Paleo Pizza Pie

Stuffed Peppers and Savory Rice

Sundried Tomato Pesto Pasta



BEEF

Asian Style Spare Ribs:

Yields: 4 Servings



Ingredients:

6 lb. beef short ribs

Juice of 1 lime

3 tablespoons wheat free soy sauce

2 tablespoons apple cider vinegar


1 tablespoon coriander – finely chopped

1 tablespoon sesame oil

2 teaspoon sesame seeds’

2 teaspoons ginger – grated

1 teaspoon hot sauce


Method:



Place the ribs into a large dish. Mix all the other ingredients together to make a marinade. Pour

the marinade over the ribs, cover and refrigerate overnight. The longer you allow them to

marinade the more the flavor infuses and the more tender they will be after cooking. Place the

ribs in a crockpot with the marinade and cook on low for 6-8 hours or until the meat is tender

and falls off the bone. Eat immediately and enjoy!



Beastly Bolognaise:

Yields: 6 Servings



Ingredients:

1 lb. beef mince

1 lb. pork mince

2 carrots – peeled and grated

1 onion – diced

2 cups vegetable stock

¼ cup celery – finely chopped


4 rashers bacon – diced

8 oz. tomato paste – sugar free


1 teaspoon oregano

1 teaspoon thyme

1 teaspoon basil

1 teaspoon parsley


Method:



In a large pan, heat the olive oil over a medium heat. Add the garlic, onions, carrots, bacon and

celery and season with some salt and pepper. Allow to sauté until soft. Add the pork and beef

mince to the pan and break the meat up with a wooden spoon into small pieces as it cooks. You

don’t want big chunks of mince. When the meat is brown, add the tomato paste, herbs and 1

cup of vegetable stock. Reduce the heat to low and allow to simmer for 45 minutes. Add the

other cup of stock if the bolognaise is drying out and simmer for a further 15 minutes. Serve

immediately over baked spaghetti squash or zucchini ribbons. An equally tasty but infinitely

healthier version of traditional spaghetti bolognaise!



Fall Apart Beef Roast:

Yields: 4 Servings



Ingredients for 1st Round of Cooking:

2 lb. rump roast

2 cups mushrooms - chopped

¼ cup apple cider vinegar

¼ cup beef stock

2 onions – roughly chopped

4 tablespoons celery – chopped

1 tablespoon cumin


2 chipotle peppers in adobo sauce – roughly chopped

1 tablespoon adobo sauce


8 garlic cloves

4 bay leaves

Ingredients for 2nd Round of Cooking:

16 oz. tomato sauce

12 oz. green chilies



1 tablespoon chili powder

2 teaspoons cayenne pepper

2 teaspoon smoked paprika

½ teaspoon nutmeg

¼ teaspoon ground cloves

Method:

Place the rump roast in the crockpot. Mix all the other ingredients for round 1 together and

pour over the roast. Cook on low for 8 hours or high for 6 hours. The roast is done when you

can run a fork over it and it shreds easily. Now for round 2 – remove the bay leaves from the

crockpot and shred the entire roast with a fork. Add all the sauce ingredients to the pot and

give it a stir. Cook on high for an hour. What could be simpler?



Grilled Citrus Lime Steak:

Yields: 4 Servings



Ingredients:

2 lb. London broil


3 tablespoon wheat free soy sauce


1 teaspoon salt


1 teaspoon oregano

1 teaspoon thyme


1 teaspoon parsley

1 teaspoon tarragon


¼ cup olive oil

1/3 cup apple cider vinegar

Juice of 3 limes

Zest of 1 lime

Juice of 1 lemon



Juice of 1 orange

1 teaspoon orange zest


1 teaspoon oregano

1 teaspoon thyme

1 teaspoon basil

¼ teaspoon salt

¼ teaspoon black pepper Method: Place the London broil in a BIG zip lock bag. Add all the other ingredients (not the ones for the dressing) and shake the bag around to coat the meat. Massage the bag to work the ingredients into the meat and then pop it into the fridge for a minimum of 2 hours but preferably overnight. Heat up your grill to medium. While that’s warming, sear the London broil on all sides in a non-stick pan with a tiny drizzle of olive oil. Once the meat is seared, transfer it to the grill, close it and let it cook for 5 minutes on each side. While the meat is cooking make the dressing. Simply whisk all the ingredients together in a bowl. When the meat is cooked, place it on a plate to rest for 1 hour, then slice it thinly with a sharp knife. Add the meat to the bowl of dressing, mix and refrigerate until needed.



Island Style Burgers:

Yields: 4 Servings



Ingredients for the Burgers:

1 lb. beef mince

1 red onion – grated





Ingredients for the Toppings:

1 pineapple – cored and sliced

1 onion – sliced thinly

1 tablespoon paprika

Ingredients for the Avocado Cream:

2 avocados

Juice of 1 lime

Juice of ½ lemon

2 tablespoons red onion – grated




1 teaspoon coriander


¼ teaspoon salt

Method:

First prepare your toppings – slice the onions, slice the pineapple and sprinkle it with the

paprika. Set aside.

Now make the burgers – mix all the ingredients in a bowl very well. It is best to use your hands

for this. Divide into 4 equal portions and form into patties. Light the grill and place the burger

patties, onions and pineapple slices onto it. Keep the pineapple away from direct flame as it can

burn easily. While the food is on the grill make the avocado cream.

To make the avocado cream, simply throw everything into the blender and process until

smooth.

Serve the burger patties topped with onions, pineapple and a generous dollop of avocado

cream.



Italian Meatloaf:

Yields: 4 Servings



Ingredients for the Meatloaf:

1 lb. beef mince

1 onion – diced

1 roasted red pepper – diced

¾ cup almond flour

¼ cup tomato sauce


1 egg – beaten

1 tablespoon tomato paste – no sugar added

1 teaspoon mustard powder

1 teaspoon dried basil

1 teaspoon dried thyme

1 teaspoon dried oregano

1 teaspoon dried parsley



Ingredients for the Sauce:

1 cup tomato sauce



3 teaspoon parsley – finely chopped

1 teaspoon basil – finely chopped

1 teaspoon thyme – finely chopped

1 teaspoon oregano – finely chopped



Method:

Preheat the oven to 400o F and lightly grease a loaf pan with olive oil. Heat a little olive oil in a

non-stick pan over a medium heat and add the garlic, onions and red pepper. Cook until the

onions are soft, then transfer to a large mixing bowl. Add the rest of the meatloaf ingredients

and mix thoroughly. Press the mixture into the prepared loaf pan and bake for 40 minutes.

While the meatloaf is cooking, make the sauce by adding all the ingredients to a saucepan. Heat

them until they just start to bubble and then reduce the heat and simmer until the meatloaf is

ready. When the meatloaf is done, remove it from the oven and allow it to cool slightly then

top with the sauce. Serve with a sprinkling of fresh basil and enjoy!



Marvelous Mouthwatering Meatballs:

Yields: 18 Servings



Ingredients:

800g beef mince

200g bacon – roughly chopped

9 dates – cut in half and pitted

6 rashers bacon – cut into thirds

4 garlic cloves

1 red onion

1 egg

2 teaspoons oregano

1 teaspoon paprika

1 teaspoon basil

1 teaspoon thyme

1 teaspoon fennel

Method:

Preheat the oven to 4000 F and line a baking tray with parchment paper. Place the 200g bacon

into the food processor with the onions, garlic, egg, fennel, paprika, oregano, basil, thyme.

Pulse to chop up the bacon bits and to mix all the wonderful flavors. Transfer to a large mixing



bowl and add the beef. Give it all a good mix with your hands and set aside. Now wrap each

third of bacon around half a date and encase it in a handful of the beef mixture. This is pretty

easy to do as the beef mixture is very sticky. Roll 18 even sized meatballs with the bacon

wrapped date center and place them on the baking tray. Bake in the oven for 40 minutes or

until they are cooked through. Try to let them cool before eating!



Mexican Burgers:

Yields: 4 Servings


143g; Sodium: 527mg; Carbohydrates: 52.3g; Protein: 45.2g)


1 lb. beef mince

1 red onion – grated

1 egg

6 oz. green chilies

½ teaspoon paprika





2 cups mushrooms – sliced

1 red onion – thinly sliced

7 oz. roasted peppers – sliced



¼ teaspoon chili powder


2 avocados



7 oz. roasted peppers – sliced



½ teaspoon coriander


¼ teaspoon salt

Juice of 1 lime

Method:

First prepare the toppings – heat up a little olive oil in a pan and add the onions. Cook until they

start to caramelize, stirring frequently so they don’t burn. Now heat up some more olive oil in a

separate pan and add the mushrooms, roasted peppers, red pepper flakes and chili powder and

let them cook over a medium heat. Now make the burgers. Mix all the ingredients together in a

large bowl and form 4 patties from the mixture. Heat up a little olive oil in a clean pan and fry

the patties until they are cooked through and brown on both sides. While the burgers and

toppings are cooking, make the sauce. Add all the sauce ingredients to a food processor and

blend until smooth. Serve the burgers stacked with toppings and sauce.



Sloppy Joes:

Yields: 4 Servings



Ingredients:

4 Portobello mushroom caps

1 lb. beef mince

1 onion – diced


15 oz. tomato sauce





1 teaspoon coriander – finely chopped

½ teaspoon cumin



Method:



Preheat the oven to 400o F and line a baking tray with parchment paper. Place the Portobello

mushroom caps onto it, drizzle with olive oil and sprinkle the garlic powder and parsley over

them. Bake in the oven for about 15 minutes or until they are just starting to soften – DO NOT

overcook! Meanwhile, heat up some olive oil in a non-stick pan over a medium heat. Add the

onions, green pepper and garlic and sauté until soft, then add the mince. When the meat starts

to brown, add the tomato sauce and seasonings, reduce the heat and allow to simmer for 20

minutes. Serve over the baked mushroom caps for a paleo spin on a classic meal.



Spaghetti and Meatball Bites:

Yields: 12 Servings



Ingredients:

1 spaghetti squash – halved, seeds removed

1 lb. beef mince

14 oz. tomato sauce

3 egg whites

1 tablespoon dried thyme

1 tablespoon dried oregano

1 tablespoon dried basil

1 tablespoon dried parsley



Method:

Preheat the oven to 425o F and place silicone cups into a muffin tin. Place the spaghetti squash

cut side down onto a parchment lined baking tray and bake for 25 minutes. Place the beef

mince in a bowl and combine with ½ tablespoon of all the spices. Form the beef into 12 bite

sized meatballs. Heat up a little olive oil in a non-stick pan and add the meatballs to it. Cook the

meatballs for a few minutes until they are starting to brown and then add the tomato sauce



and the rest of the spices. Allow the meatballs to simmer in the sauce for about 20 minutes or

until they are cooked through. Now remove the squash from the oven and reduce the heat to

350o F. Use a fork to remove the threads of the squash. Place the spaghetti squash threads into

each silicone cup in the muffin tray. Press down in the middle to make an indent for the

meatballs to sit. Place one meatball onto each spaghetti squash bed. Pour a little egg white

over each muffin and bake for 20 minutes or until the egg is cooked through. Place the sauce in

a bowl and use as a dipping sauce for the meatball bites.



LAMB

Lamb Meatballs:

Yields: 12 Servings



Ingredients for the Meatballs:

2 lb. lamb mince

1 bunch asparagus – chopped

1 cup cremini mushrooms - diced

2 onions – grated

1 sweet potato – peeled and grated

1 carrot - grated

1 tomato - chopped


2 tablespoons rosemary

3 eggs


2 cups cherry tomatoes – halved

3 garlic cloves – chopped

16 oz. chunky tomato sauce




Method:

Preheat the oven to 375o F and lightly grease a large baking dish with olive oil. Mix all the

ingredients for the meatballs together in a large bowl. Divide into 12 even portions and roll into

balls. Place them in the prepared baking dish and cook in the oven for 25 minutes. While the

meatballs cook, make the sauce. Heat a little olive oil in a saucepan over a medium heat and

add the garlic. After 2 minutes add the cherry tomatoes and allow them to cook down until

soft, then add the tomato sauce and oregano and allow to simmer over a low heat. Allow the

meatballs to rest for 5 minutes before plating them. Top with tomato sauce to serve. Enjoy!



Lamb Skewers:

Yields: 12 Servings



Ingredients:

2 lb. lamb – cut into cubes

½ cup olive oil

¼ cup lemon juice


1 bay leaf

1 tablespoon parsley – chopped




1 red onion – cut into chunks

8 oz. baby mushrooms – stems removed

1 red pepper – cut into chunks

1 yellow pepper – cut into chunks

2 zucchini – cut into chunks

Method:



Place the lamb into a large zip lock bag. Whisk the next 8 ingredients together in a bowl and

pour over the lamb cubes to marinade. Massage the meat with the marinade and refrigerate

for 2 hours. Soak the skewers in water for 30 minutes prior to cooking – this prevents them

from burning on the grill. Now thread the skewers with the meat and vegetables – try to create

uniform patterns alternating between the meat and veggies. Brush some of the marinade over

the vegetables before placing them on the grill. Grill until the vegetables are soft and the lamb

is cooked through. If you don’t want to grill them, bake them in a 425o F oven for 15 minutes.

Serve immediately.



Lamb Stuffed Eggplant:

Yields: 4 Servings



Ingredients:

1 lb. lamb mince

2 eggplants


1 carrot – diced

1 tomato – thinly sliced

½ red onion – diced

½ red pepper – diced

2 cups baby spinach leaves – chopped



1 tablespoon dill


Method:

Preheat the oven to 350o F. cut the eggplants in half and scoop out some of the flesh. Make

sure to leave some behind as a shell. Chop up the eggplant and set aside for later. Place the

eggplant shells in a glass baking dish drizzled with olive oil and seasoned with salt and pepper



and set aside. Now heat a little olive oil in a non-stick pan over a medium heat. Add the garlic,

onion, red pepper and carrot and cook until softened. Add the lamb mince and cook until

starting to brown, then add the eggplant pulp and the baby spinach. Cook for a few minutes

longer. Remove the mixture from the heat and stir in the oregano and dill. Drain any excess

liquid from the pan and fill the eggplant shells with the lamb mixture. Top with the tomato

slices and bake for 30 minutes or until the eggplant is tender. Serve while hot.



Minty Olive Lamb Chops:

Yields: 8 Servings



Ingredients:

3 lb. lamb loin chops

1 cup olives – finely chopped

¼ cup fresh mint – chopped

¼ cup parsley – finely chopped

¼ cup olive oil

2 tablespoons onion – grated



1 tablespoon orange juice

1 teaspoon orange zest


Method:

Set the oven to the grill setting and allow to heat up. Rub the lamb chops with half the olive oil

and season generously with salt and pepper. Line a baking tray with foil and place a grate over

it. Lay out the lamb chops in a single layer and place in the oven to grill for about 8 minutes or

until they start to brown. Turn them over and cook the other side until browned. Remove and



let rest for 5 minutes before serving. While the chops cook, make the salsa. Simply mix all the

ingredients together in a bowl and allow to sit at room temperature for 20 minutes so all the

flavors meld together. Serve the chops topped with the minty olive salsa and enjoy!



Strongman Stew:

Yields: 4 Servings



Ingredients:

1 lb. lamb cubes

2 sweet potatoes – peeled and cubed

2 onions – chopped

2 carrots – cut into chunks


4 oz. mushrooms – quartered

4 oz. frozen peas

½ cup water

½ cup coconut milk

4 tablespoons celery – finely chopped


2 tablespoons Rogan josh seasoning

1 teaspoon cumin


Method:



Preheat the oven to 300o F. Heat a little olive oil in a large non-stick pan over a high heat and

sear the lamb cubes until they are brown on all sides. Remove the lamb from the pan and set

aside. Add the onions, celery and carrots to the pan and cook until the onions are translucent,

then add the mushrooms, cumin and garlic. Add the lamb back to the pan along with the Rogan

josh seasoning and stir well to coat. Transfer the lamb and vegetables to an ovenproof

casserole dish and add the coconut milk, water and sweet potatoes and season with salt and

pepper. Cover and cook for 2 hours in the oven. After 1 ½ hours add the peas to the stew.

When cooked, allow to cool down slightly before serving.



POULTRY

Chicken Bowl:

Yields: 2 Servings



Ingredients:

1 sweet potato – cut in half lengthways, skin on

2 chicken thighs

4 rashers bacon

1 red onion – thinly sliced


1 teaspoon thyme

1 teaspoon sage


Method:

Preheat the oven to 400o F and place the sweet potato halves cut side down on a baking tray

that has been lightly greased with olive oil. Bake for 20 minutes or until the sweet potato is soft

to touch. Mix the sage, thyme, garlic powder and olive oil together into a paste and massage it

into the chicken thighs. Heat up a non-stick pan over a medium heat and cook the bacon slices

until they are crispy, then set them aside. Leave the bacon fat in the pan and add the onions.



Cook until they begin to caramelize and brown, then add the chicken and cook until it is nicely

brown all over. When the sweet potato is cooked, remove from the oven and place one half in

each of 2 bowls. Top with the caramelized onions and chicken thigh and lastly crumble the

bacon slices over the top. Serve hot!



Chicken Burgers:

Yields: 4 Servings




1 lb. chicken mince

1 ½ cups baby spinach leaves – roughly chopped

¼ cup parsley – chopped

1 onion – finely diced

1 egg white

1 tablespoon pine nuts – chopped

2 teaspoons dried thyme


1 teaspoon red pepper flakes


Ingredients for the Topping:

1 avocado - sliced



1 tablespoon water




Method:

First prepare your toppings. Heat up the olive oil in a pan over medium heat and add the

onions. When the onions begin to turn brown and caramelize, add the tablespoon of water to

steam them so they cook to perfection. While the onions cook, mix all the ingredients for the

burgers together in a large bowl. It is easiest to do this with your hands to ensure that the

ingredients are well mixed and evenly distributed. Now make 4 burger patties out of the meat

mixture. Heat some olive oil in a non-stick pan and gently fry the patties over a medium-low

heat until they are cooked through and golden brown on both sides. When the burgers are

almost cooked, slice up the avocado. Serve the burger patties topped with onions, avocado

slices and a sprinkle of salt and pepper.



Chicken Gumbo:

Yields: 6 Servings



Ingredients:

1 ½ lb. chicken thighs – boneless and skinless and cut into cubes

1 lb. okra – cut into pieces

6 cups chicken stock

1 cup sweet potato – cut into cubes

1 cup carrots - chopped

¼ cup bacon fat

6 tomatoes - chopped

1 onion – chopped

1 red pepper - chopped

1 bay leaf


4 tablespoons tapioca flour

2 tablespoons thyme

Method:

Heat the bacon fat in a non-stick pan over a medium high heat and then stir in the tapioca flour.

Cook, stirring constantly until the tapioca begins to brown. Now slowly pour in the chicken



stock, whisking vigorously to ensure no clumps form and to combine thoroughly. You have to

work quickly and carefully here so there are no lumps. Now add all the other ingredients except

for the okra. Bring the pan to a boil and then allow to simmer for 30 minutes, stirring

frequently. Add the okra and cook for a further 20 minutes. Remove the bay leaf when the

gumbo is cooked and serve as is or over some cauliflower rice.



Chicken Parcels:

Yields: 6 Servings



Ingredients:

1 ½ lb. chicken breasts

18 rashers bacon

2 carrots – peeled and roughly chopped

1 cup baby spinach leaves

1 onion – roughly chopped

¼ cup pine nuts

4 tablespoons honey


Method:

Preheat the oven to 375o F, line a baking tray with foil and place a wire rack on top. Place the

carrots, pine nuts, spinach, onion and garlic powder in the food processor and blend into a

paste. You can add a drop or 2 of olive oil if needed, but not too much. Now pound your

chicken breasts flat with a mallet to tenderize them and make them easier to roll. Place a

tablespoon or 2 of stuffing from the blender into the middle of each breast and roll the chicken

up to close. Now wrap each stuffed breast in 3 bacon rashers, making sure the entire outside

surface is covered and sealed. Place the breasts on the wire rack and using a pastry brush, apply

the honey onto the bacon slices. When these cook they will caramelize beautifully. Bake for



about 30 minutes and then turn the oven setting up to grill. Brush on another layer of honey

and grill for 5 minutes then turn over, brush some honey on the bacon and grill the other side

for 5 minutes or until the bacon is nice and crispy. Serve immediately.



Garlic Chicken Pasta:

Yields: 6 Servings



Ingredients:

2 lb. chicken breasts – cubed

½ lb. butternut – julienned

2 zucchini – julienned

16 oz. tomatoes – diced

3 heads of garlic – remove cloves from the peel

½ cup coconut milk

¼ cup tomato paste – no sugar added


1 tablespoon garlic – minced

1 teaspoon salt

1 teaspoon balsamic vinegar

¼ teaspoon red pepper flakes

¼ teaspoon oregano

¼ teaspoon thyme

¼ teaspoon basil

¼ teaspoon parsley

Method:



Preheat the oven to 400o F. Remove the garlic cloves from the outer peel, but leave the

individual clove skins intact. Cut off a little piece at the top of the cloves and place the heads

onto a baking tray. Drizzle a little olive oil over the garlic, cover with foil and bake for 30

minutes or until the cloves feel soft. Add a little olive oil to a non-stick pan and sauté the onions

over a medium heat until golden and soft. Add everything to the pan except the zucchini,

butternut and chicken. Allow the sauce to cook for a few minutes before adding the chicken

pieces. Reduce the heat to low and allow the chicken to cook for about 20 minutes, stirring

occasionally. Now add the roasted garlic to the pan. Simply squeeze the cloves out of the skin

straight into the pan and give everything a good stir. Lastly add the julienned vegetables and

cook until the squash is tender. Serve immediately and enjoy!



Pesto Chicken Pasta:

Yields: 4 Servings



Ingredients:

1 large spaghetti squash

1 ½ lb. chicken breasts – cooked and cut into cubes

1 ½ cups fresh basil

2/3 cup pine nuts

½ cup olive oil

4 garlic cloves


1 teaspoon tarragon

Juice of ½ a lemon

Method:

Preheat the oven to 400o F and lightly grease a baking tray with olive oil. Cut the spaghetti

squash in half lengthways and place cut side down on the tray. Bake for 40 minutes or until the

squash is tender. Remove and allow to cool before using a fork to scoop out the spaghetti

strands. While the squash is cooking, make the pesto. Add the basil, pine nuts, olive oil, garlic,

lemon juice and onion powder to the blender and mix away. Heat up a little olive oil in a non-

stick pan over a medium heat, add the spaghetti squash and pesto and stir to combine. Throw



in the chicken, mix everything together and allow to warm through before serving with a

sprinkle of tarragon. So easy and tasty.



Spicy Island Chicken Wraps:

Yields: 6 Servings



Ingredients:

1 lb. shrimp – peeled

1/3 lb. chicken breasts

1 head butter lettuce

1 onion - diced

Juice of 2 limes

Juice of 1 lemon


2 tablespoons honey


1 teaspoon lime zest

1 teaspoon red pepper flakes

½ teaspoon paprika



¼ teaspoon mustard powder




2 cups blackberries



¼ teaspoon rosemary

Method:

Heat a little olive oil in a non-stick pan and add the onions and garlic. Stir around until they

begin to brown and then add the chicken. When the chicken turns white on the one side and is

ready to be turned over, add the shrimp and all the seasonings on top. Stir well to combine

everything. While the chicken and shrimp cook, prepare the sauce. Add the sauce ingredients to

a pan and cook over a low heat until the blackberries have broken down and the sugars are

beginning to caramelize. Divide the lettuce over the serving plates, add the chicken and shrimp

and top with the sauce. Enjoy!



SEAFOOD

Crusted Salmon with Citrus-Herb Sauce:

Yields: 4 Servings



Ingredients:

6 oz. salmon fillets

1 lb. asparagus – ends trimmed

1 cup freshly squeezed orange juice

1 tablespoon thyme

1 tablespoon basil


1 tablespoon herbs de Provence


2 teaspoons salt


1 teaspoon oregano

Zest of 1 lemon

Method:



Whisk together the orange juice, thyme, oregano, basil and parsley. Place half the mixture in a

zip lock bag and add the salmon fillets to marinade. Heat up the other half in a saucepan until it

just starts to bubble and then reduce the heat and simmer. Set the oven to the grill setting and

line a baking sheet with foil. In a bowl, combine the lemon zest, herbs de Provence, salt and

pepper. Place the salmon fillets on the baking tray and top with the zesty rub. Lay the

asparagus next to the salmon and drizzle with some olive oil. Grill the tray for about 10

minutes. Serve topped with the citrus herb sauce.



Pan-Seared Fish with Shiitake Mushrooms:

Yields: 4 Servings



Ingredients:

1 lb. skinless hake fillets

1 lb. shiitake mushrooms – stems removed and thinly sliced


1 cup vegetable stock


2 tablespoons tapioca flour


Juice of 1 lemon

1 teaspoon chives - chopped

½ teaspoon coriander – finely chopped

¼ teaspoon red chili flakes

Method:

Heat the olive oil in a non-stick pan over a medium heat and add the garlic and onions. Cook

until they are beginning to soften and then add the mushrooms and chili flakes and cook until

brown. Transfer the mushrooms to a plate and add the fish to the pan. Cook until the fish fillets

are nicely browned on both sides – about 5 minutes total. Place the fish on top of the



mushrooms. Add the vegetable stock to the hot pan and cook until the liquid is reduced by half.

Remove from the heat and stir in the almond butter, lemon juice and tapioca flour to thicken

the sauce. Pour the sauce over the fish and mushrooms and top with a sprinkle of fresh chives

and coriander. Serve with lemon wedges and enjoy!



Roasted Garlic Red Pepper Pesto Salmon:

Yields: 4 Servings

(Nutrition facts per Serving: Serving Size: 361g; Calories: 457; Total Fat: 35.4g; Cholesterol:


Ingredients:

1 lb. salmon fillets

1 cup mushrooms - sliced

½ cup almonds

¼ cup coriander

7 oz. roasted red peppers

1 onion – chopped

2 zucchini – chopped

1 orange pepper – chopped

6 garlic cloves


1 tablespoon parsley

1 tablespoon lemon juice

1 teaspoon paprika

1 teaspoon salt





Method:

Season the fish with paprika, parsley, salt and pepper and set aside. Heat up the olive oil in a

pan and throw in the garlic cloves. Let them roast, stirring frequently until they are soft. Add

the garlic, coriander, roasted red peppers, onion powder, lemon juice and almonds to the food

processor and blend. Add 2 tablespoons of olive oil and season with salt and pepper. Now drain

excess oil from the pan you roasted the garlic in and add the mushrooms, onion, orange pepper

and zucchini and sauté until the veggies soften, then add half the pesto to the pan and stir well

to combine. While the veggies simmer, heat a little olive oil in a clean pan and fry up the fish.

Serve the fish on a bed of veggies and top with more garlic red pepper pesto.



PORK

Perfect Pork Chops:

Yields: 4 Servings


129mg; Sodium: 148mg; carbohydrates: 26.1g; Protein: 38.7g)

Ingredients for the Chops:

2 pork chops



Ingredients for the Roasted Vegetables:

1 onion – cut into wedges

2 cups broccoli – cut into florets

1 eggplant – roughly chopped

1 cup carrots – roughly chopped

1 cup butternut – roughly chopped

6 garlic cloves – peeled


1 teaspoon oregano

1 teaspoon thyme



1 teaspoon parsley

1 teaspoon basil

Ingredients for the Avocado Cream

1 avocado

Juice of half a lemon

Juice of 1 lime




Ingredients for the Vinaigrette:

1 cup fresh basil



Juice of ½ an orange

Juice of ½ lemon

Juice of ½ lime

2 garlic cloves

Method:

Preheat the oven to 350o F. Chop up the veggies, drizzle with olive oil, sprinkle with seasonings

and roast in a baking dish in the oven for 45 minutes or until the veggies are browning. Take

care with the broccoli as it burns easily. Stir the veggies frequently to stop them from burning.

Now make the vinaigrette and avocado cream. For both, simply throw all the ingredients into

the food processor and blend until combined. Transfer to clean containers and store in the

fridge until needed. So simple! Now cook the pork. Heat the olive oil in a non-stick pan over a

medium heat, season the chops with salt and pepper and cook until brown on both sides. To

serve – plate the veggies and top with the vinaigrette. Stack the pork chop on top of the veggies

and finish off with a generous dollop of avocado cream.



Spaghetti Squash and Sausage Bake:

Yields: 4 Servings



Ingredients:

1 lb. pork sausage

1 spaghetti squash – halved and seeds removed

2 cups spinach – roughly chopped

1 cup Brussels sprouts, halved

1/3 cup vegetable stock

½ cup coconut milk


1 egg


1 teaspoon parsley

1 teaspoon tarragon

½ teaspoon salt


½ teaspoon dried sage

¼ teaspoon nutmeg


Method:



Preheat the oven to 400o F and lightly grease a baking tray with a little olive oil. Cut the

spaghetti squash in half, remove the seeds and place cut side down on the baking tray and cook

in the oven for 25 minutes or until it has softened. Remove from the oven and pull out the

threads with a fork. While the squash bakes, heat up a non-stick pan, add the sausage meat and

break up with a spatula as it cooks. Remove the sausage when it starts to brown and set aside.

In the same pan, add the onions, garlic, spinach, Brussels sprouts and vegetable stock. Stir to

combine and cook for a few minutes. Then add the coconut milk and spices and allow to

simmer for 10 minutes until the onions are soft and the spinach has wilted. Then add the

spaghetti squash threads, onion and egg to the pan and stir very well. Transfer the mixture to

an ovenproof dish and spread into an even layer. Bake for 20 minutes or until the top is nicely

brown. Slice, serve and eat!



TURKEY

Turkey and Veggie Pan:

Yields: 4 Servings

(Nutrition Facts per Serving: Serving Size: 415g; calories: 251; Total Fat: 10.4g; Cholesterol:


Ingredients:

1 lb. turkey mince

1 cup onion – diced

1 cup butternut – diced

1 cup broccoli – cut into florets

3 tomatoes - chopped


2 zucchini – diced



¼ teaspoon oregano

¼ teaspoon thyme

¼ teaspoon basil

¼ teaspoon parsley

Method:



Heat the olive oil in a large non-stick pan and add the garlic and diced veggies. Cook until the

veggies are beginning to soften then add the turkey and cook until done. Add the tomatoes and

seasonings and allow the pan to simmer for 15 minutes over a low heat. Serve while still hot

and enjoy!



Turkey Chili – Paleo Style:

Yields: 8 Servings



Ingredients:

2 lb. turkey mince

28 oz. canned tomatoes

28 oz. tomato sauce

4 zucchini - diced

2 onions – diced

1 red pepper – diced



2 cups carrots – diced

1 cup button mushrooms - quartered

1 cup pumpkin - diced



2 tablespoons paprika



3 teaspoons red pepper flakes

3 teaspoons cumin



Method:

Heat the olive oil in a large pot and add the garlic, onions and diced veggies. Allow to cook until

they begin to soften. Then add the turkey mince and cook until it begins to brown. Add the

tomatoes, tomato sauce, stock and spices and bring the pot to a boil. Lower the heat and allow

to simmer, covered, for 1 hour, stirring frequently. Then remove the lid and simmer a further

15 minutes. Serve immediately. Any leftovers can be frozen in portions and reheated as

needed.



Turkey Hash:

Yields: 2 Servings



Ingredients:

2 cups turkey breasts – diced

2 cups sweet potato – cubed

1 cup pumpkin – cubed

1 cup water

1 onion - diced


½ teaspoon sage


¼ teaspoon salt


Method:

Heat up the olive oil in a large pan. Add the onions and turkey and sauté until brown and soft.

Add the sweet potato and pumpkin cubes, cover the pan and cook for 10 minutes. Add the

water and seasonings, cover and cook for 10 more minutes. Remove the lid and cook the last 10

minutes, stirring occasionally. Serve hot!



Turkey Meatloaf:

Yields: 4 Servings



Ingredients:

1 lb. turkey mince

1 egg

1 onion – diced


1 cup baby spinach leaves – roughly chopped


¼ cup almond flour

¼ cup vegetable stock



1 teaspoon Worcestershire sauce

1 teaspoon dried dill

1 teaspoon tomato paste

1 teaspoon sage

Method:



Preheat the oven to 325o F and grease a loaf tin with some olive oil. Heat some olive oil in a pan

and add the onions, mushrooms, red peppers, sage, garlic powder and dill and cook for 10

minutes or until the onion starts to soften. Add the spinach, Worcestershire sauce, tomato

paste and stock and mix well to combine. Remove from the heat and allow to cool. Mix the

turkey with the cooled veggie mixture and add the almond flour and egg. Make sure everything

is thoroughly combined. Transfer to the loaf pan and bake for 90 minutes. Slice and serve!



Turkey Sliders and Spicy Slaw:

Yields: 4 Servings




1 lb. turkey mince

½ red onion – grated

½ poblano pepper – diced

½ red bell pepper - diced

½ cup sweet potato – grated

1 egg



1 teaspoon cumin


Ingredients for the Spicy Slaw:

2 cups cabbage – shredded

1 cup carrots – grated

2 avocados


1 tablespoon lime juice



½ tablespoon lemon juice

1 teaspoon cumin

1 teaspoon coriander – finely chopped



Method:

Add all the ingredients for the burgers (except the olive oil) to a large bowl and mix very well.

Form the mixture into burger patties. Heat up the olive oil in a non-stick pan and gently fry the

patties over a medium heat until they are cooked through and brown on both sides. While the

burgers are cooking make the spicy slaw. Add everything except the carrots and cabbage to the

food processor and blend until smooth. Mix the carrots and cabbage together in a bowl, pour

the avocado mixture over the top and mix well. Place the spicy slaw on a serving plate topped

with the turkey sliders!



MEATLESS

Paleo Pizza Pie:

Yields: 4 Servings



Ingredients for the Base:

3 cups cauliflower – grated

2 eggs

1 tablespoon basil




½ tablespoon garlic powder

1 teaspoon paprika

¼ teaspoon salt


1 cup marinara sauce

1 zucchini – thinly sliced

½ cup ham - diced

½ cup onion – thinly sliced



1 avocado – cut into small cubes

Method:

Preheat the oven to 450o F and line a baking tray with parchment paper. Place the grated

cauliflower in a microwaveable bowl and microwave for 4 minutes. Place the cauliflower onto a

clean kitchen towel and allow to cool. When cool enough, wrap it in the towel and squeeze all

the water out of it. Place the cauliflower in a bowl along with all the other base ingredients and

mix until thoroughly combined – hands work best. Form the “pizza dough” into 1 large base or a

few smaller ones. Pack the base together tightly and press down to an even thickness all over.

Bake in the oven for 15 minutes or until they turn golden brown. Remove from the oven and

add your toppings. As this is a “cheeseless” pizza it is advisable to either add already cooked

toppings or to make sure that the toppings you choose are cut up very small so they heat up

quickly in the oven. You can top your pizza with anything you choose and then just pop it back

in the oven for 5 minutes to warm up the toppings. Slice, serve and enjoy.



Stuffed Peppers and Savory Rice:

Yields: 4 Servings



Ingredients for the Peppers:

2 red peppers

2 green peppers

2 eggs

1 cauliflower

1 broccoli

1 onion - diced

4 gem squash – boiled and pulp removed

6 oz. tomato paste – no added sugar

½ cup mushrooms

½ cup vegetable stock

1 jalapeno – minced



2 teaspoons parsley

2 teaspoons cumin


Ingredients for the Rice:



1 cauliflower - grated

6 oz. tomato paste

½ onion – grated

1/3 cup salsa

¼ cup vegetable stock

1 jalapeno - minced





2 teaspoons cumin


Method:

To make the peppers – slice the tops off the peppers and remove the seeds. Chop up all the

veggies very finely (you can use the food processor if you like). Add the chopped veggies to a

big mixing bowl and throw in all the other ingredients, except the stock, and mix together very

well. Stuff the peppers with this vegetable mixture and place the peppers into the crockpot.

Pour in the vegetable stock and cook on low for 4-6 hours.

To make the rice – heat up the olive oil in a non-stick pan over a medium heat. Throw all the

ingredients into the pan, give it a good stir and leave to simmer on low for 20 minutes, stirring

frequently.

Serve the peppers on a bed of sticky Spanish rice and enjoy while hot!



Sundried Tomato Pesto Pasta:

Yields: 4 Servings



Ingredients for the Pasta:

3 zucchini – sliced into fettuccine noodles




1 teaspoon dried thyme

1 teaspoon tarragon

Ingredients for the Pesto:

3 oz. sundried tomatoes – soaked in water for 1 hour

½ cup almonds

½ cup pine nuts

½ cup basil leaves

1 cup olive oil

Juice of 1 lemon

3 garlic cloves

Salt to taste



Method:

Add all the pesto ingredients to the food processor and blend well. Heat up the olive oil for the

pasta in a large pan and toss in the zucchini noodles. Add the vegetable stock and seasonings

and allow the noodles to cook until the liquid has evaporated. Stir in the pesto and allow to

warm up in the pan for a few minutes before serving. Enjoy immediately!



SOUP RECIPES


Bean-less Chili

Beef and Vegetable Chili

Bison Chili

Chicken Tortilla Soup

Creamy Mushroom Soup

Easy Tomato Soup

Egg Drop Soup

Enchilada Chicken Stew

Ham and Cabbage Soup



Bean-less Chili:

Yields: 8 Servings



Ingredients:

5 lb. beef mince

3 quarts canned tomatoes


3 bay leaves

3 thyme sprigs

1 onion – finely diced

1 green pepper - diced

4 cups mushrooms - diced

½ cup celery – diced

½ cup carrots – diced

2 tablespoons parsley - chopped


1 teaspoon cumin


½ tablespoon chili powder




Method:

Heat half the olive oil in a non-stick pan. Add the beef mince and cook until brown. While the

beef is cooking, heat up the rest of the olive oil in another non-stick pan. Add the garlic and

allow to cook for a minute or two, then add all the vegetables and cook until they are soft. Add

the canned tomatoes, spices and seasonings and give everything a good stir. Allow the veggie

mixture to heat through and then add the cooked beef. Stir well to combine. Reduce the heat

to low and simmer uncovered for about 4 hours or until the sauce has thickened. Stir

occasionally to prevent sticking. Remove the bay leaves and thyme sprigs before serving.

Delicious hot comfort food to enjoy. Freeze any leftovers and simply reheat as needed.



Beef and Vegetable Chili:

Yields: 8 Servings



Ingredients:

2 lb. beef stew meat – cut into chunks

28 oz. tomatoes – diced

4 oz. diced green chilies

2 oz. diced jalapenos

2 cups sweet potato cubes

2 cups mushrooms - sliced


2 celery stalks – finely diced

1 cup coconut milk - refrigerated

1 cup carrots – sliced

1 cup zucchini – diced


1 onion - diced


1 bay leaf



1 teaspoon cumin




½ teaspoon basil – chopped

½ teaspoon oregano

½ teaspoon thyme

½ teaspoon coriander

Method:

Heat the olive oil in a large pot over a medium heat. Add the garlic, celery and onions and

brown. In a small bowl, mix the chili powder, cumin and garlic salt together. Rub the meat

cubes in the seasoning and add the pot. Cook until the meat starts to brown. Now add

everything except the coconut milk, coriander, spinach and zucchini, add a cup of water (or

more if needed) and allow to come to the boil. Turn the heat down and allow to simmer

uncovered for 40 minutes, stirring frequently. Add the zucchini and spinach and cook for

another 20 minutes. Serve piping hot with a garnish of freshly chopped coriander and a dollop

of thickened coconut milk from the top of the refrigerated can.



Bison Chili:

Yields: 8 Servings



Ingredients:

2 lb. bison mince

12 oz. salsa

8 oz. diced tomatoes

6 oz. mild green chilies

1 (15 ounce) can red kidney beans, rinsed and drained

1 onion – diced

1 sweet potato – grated

3 carrots – grated


2 garlic cloves - sliced


2 teaspoons cumin

2 teaspoons chili powder

2 teaspoons thyme

2 teaspoons oregano

Method:



Heat up the olive oil in a large pot and add the garlic, onions, sweet potato, carrots and celery.

Sauté until soft and brown. Now add the meat, spices and seasonings and cook, stirring

frequently until the meat is browned. Now add the tomatoes, salsa, beans and green chilies and

stir well. Allow the pot to simmer for at least an hour before serving hot. Eat, enjoy!



Chicken Tortilla Soup:

Yields: 8 Servings



Ingredients for the Chicken:

2 ½ lb. boneless, skinless chicken breasts

1 tablespoon cumin


2 teaspoons thyme

2 teaspoons garlic powder

2 teaspoons cayenne pepper

Ingredients for the Soup:

32 oz. chicken stock

14 oz. canned tomatoes

4 oz. diced green chilies

1 onion – diced

2 carrots – diced

2 zucchini – diced

2 celery stalks - diced

1 red pepper – diced

1 poblano pepper – diced



1 jalapeno - diced


Juice of 2 limes


2 teaspoons cumin



1 avocado – sliced (garnish)

1 tablespoon coriander – chopped (garnish)

Method:

Preheat the oven to 375o F and line a baking tray with parchment paper. Place the chicken on

the tray, drizzle with olive oil and sprinkle on the spices. Place in the oven for 30 minutes. When

it is cooked, shred the meat with a fork. While the chicken cooks, prepare your soup. Heat the

olive oil in a large pot and add the garlic, onions, carrots, celery, peppers and zucchini and stir

well to combine. Cook until the vegetables are starting to soften. Add the spices and herbs and

stir well to coat. Add the tomatoes and chilies and simmer for 10 minutes. Squeeze in the lime

juice and add the chicken stock. Bring to the boil and then reduce the heat. Add the shredded

chicken and allow to heat through. Serve immediately with avocado slices and chopped

coriander garnish.



Creamy Mushroom Soup:

Yields: 2 Servings



Ingredients:

2 avocados – peeled and pitted

1 cup coconut milk

1 cup hot water

1 cup mushrooms – sliced

1 red pepper – finely diced

1 onion – grated

2 tomatoes - grated

Juice of 1 lemon

1 clove garlic


2 teaspoons basil - chopped


Method:

Blend the avocado, hot water, lemon juice, coconut milk and garlic in the food processor and

set aside. Heat the olive oil in a large saucepan and add the onions, peppers and mushrooms.

Sauté for a few minutes until they begin to soften and then add the tomatoes, basil and parsley.



Allow to cook for a few minutes or until the tomatoes are hot. Now add the mixture from the

blender, stir to combine and heat through. Serve straight away.



Easy Tomato Soup:

Yields: 4 Servings



Ingredients:

28 oz. canned whole tomatoes

14 oz. coconut milk

6 cups water

2 onions – finely chopped

Juice of 1 lemon


2 teaspoons curry powder

2 teaspoons garlic powder


1 teaspoon cumin

1 teaspoon basil

1 teaspoon oregano

1 teaspoon chili powder (optional)

1 teaspoon salt


Method:



Heat up the olive oil in a large pot, add the onions and cook until translucent. Add all the spices

and stir constantly for 2 minutes while the flavors meld. Add the rest of the ingredients and stir

well to combine. Allow the soup to heat through, remove from the stove and puree using an

immersion hand blender until smooth. Serve hot with a dollop of coconut cream.



Egg Drop Soup:

Yields: 4 Servings



Ingredients:

3 cups chicken stock

2 eggs

1 egg yolk

1 onion – grated


2 tablespoons chives – chopped


¼ teaspoon fresh ginger – grated

¼ teaspoon salt

Method:

Heat the olive oil in a saucepan and add the garlic, ginger and onions. Sauté until they are soft

and fragrant. Pour in the stock, add the chives and salt and allow the soup to come to a boil.

Whisk the eggs and egg yolk together in a small bowl and as the soup boils, SLOWLY drizzle the

eggs into the pot. Serve immediately and enjoy!





Enchilada Chicken Stew:

Yields: 6 Servings



Ingredients:

2 lb. chicken breasts

14 oz. diced tomatoes

7 oz. tomato paste

1 cup mushrooms – quartered

1 onion – chopped

1 green pepper – chopped

4 oz. green chilies - chopped

4 oz. jalapenos – chopped



1 tablespoon cumin


2 teaspoons basil

2 teaspoons oregano

1 teaspoon parsley - chopped

¼ cup coriander – chopped (garnish)

1 avocado – sliced (garnish)



Method:

Throw everything into the crockpot and give it a good stir. Cook on high for 6-8 hours. When it’s

cooked, shred the chicken with a fork, serve with avocado slices and freshly chopped coriander.

Enjoy. It really doesn’t get easier than this!



Ham and Cabbage Soup:

Yields: 6 Servings



Ingredients:

1 lb. ham – cooked and diced


1 cup frozen peas

1 head of cabbage

1 onion – chopped

1 red pepper – chopped

2 carrots – chopped


2 bay leaves

2 cloves


Black pepper to taste

Method:

Heat the olive oil in a pot, add the onions and garlic and sauté until soft. Add the cabbage, ham,

carrots and red pepper and stir well to combine. Cook for 5 minutes, stirring frequently. Pour in

the stock, add the bay leaves and cloves and simmer for 45 minutes. Lastly add the frozen peas



and simmer for a further 15 minutes or until the peas are cooked. Season with some cracked

black pepper, remove the bay leaves and cloves and serve hot.



SAUCE AND DRESSING RECIPES


Asian Vinaigrette

Balsamic Vinaigrette

Caesar Dressing

Classic Lemon Vinaigrette

Omega-3 Mayonnaise

Orange and Rosemary Vinaigrette

Paleo Alfredo Sauce

Paleo Ranch Salad Dressing

Raspberry Walnut Vinaigrette

Roasted Chili Dressing

Strawberry Vinaigrette



Asian Vinaigrette:

Yields: 1 cup

(Nutrition Facts per Cup: Calories: 1,427; Total Fat: 161.6g; Cholesterol: 0mg; Sodium: 1mg;

Carbohydrates: 1.3g; Protein: 0.1g)

Ingredients:

3 tablespoons rice vinegar (or substitute apple cider vinegar)

2/3 cup olive oil

2 tablespoons sesame oil

1 tablespoon coriander

1 tablespoon lime juice

1 piece fresh ginger – grated


Method:

Grate the piece of ginger, then squeeze the ginger to release 1 teaspoon ginger juice. Throw

away the grated ginger. Whisk all the ingredients together in a bowl and season with salt and

pepper to taste. Store in the fridge and use as needed.



Balsamic Vinaigrette:

Yields: 1 ½ cups



Ingredients:

¾ cup olive oil

¾ cup balsamic vinegar


1 tablespoon red onion – grated

2 teaspoons Dijon mustard

1 teaspoon parsley – chopped



Method:

Place all the ingredients in a shaker and make sure the lid is closed tightly. Give it a good shake

to combine. Store in the fridge and use as needed.



Caesar Dressing:

Yields: 1 cup

(Nutrition Facts per Cup: Calories: 1,199; Total Fat: 122.1g; Cholesterol: 54mg; Sodium:

2,512mg; Carbohydrates: 19.4g; Protein: 17.7g)

Ingredients:

½ cup olive oil


2 tablespoons Dijon mustard

3 tablespoons anchovy fillets - minced

3 tablespoons paleo mayonnaise


½ teaspoon paprika


Method:

Add all the ingredients except the anchovy fillets and olive oil to the food processor and blend.

While the blender is running slowly pour in the olive oil until the desired consistency is reached

and everything is well combined. Lastly stir in the anchovy fillets. Store in the fridge and use as

needed.



Classic Lemon Vinaigrette:

Yields: 1 cup



Ingredients:

¾ cup olive oil



½ teaspoon lemon zest

½ teaspoon parsley – chopped

½ teaspoon chives – chopped


Method:

Add all the ingredients to the food processor except the oil and blend. While the blender is

running, slowly pour in the oil until the desired consistency is reached. Store in the fridge and

use as needed.



Omega-3 Mayonnaise:

Yields: 1 cup



Ingredients:

½ cup flaxseed oil

½ cup olive oil

Juice of 1 lemon

1 egg

1 garlic clove

½ teaspoon mustard powder

¼ teaspoon salt

Method:

Combine the egg, garlic clove, mustard powder and lemon juice in the blender. VERY SLOWLY

add the olive oil, just a few drops at a time to allow the mayonnaise consistency to develop.

When the olive oil is incorporated, slowly add the flaxseed oil and continue to blend until

thoroughly combined. Store in the fridge and use as needed.



Orange and Rosemary Vinaigrette:

Yields: 1 cup



Ingredients:

¾ cup olive oil

3 tablespoons lime juice

Juice of 1 orange

Zest of 1 orange

1 garlic clove

1 teaspoon rosemary

½ teaspoon Dijon mustard


Method:

Throw all the ingredients except the oil into the food processor and blend. While the blender is

running, slowly add the oil and mix until well incorporated. Allow to stand at room temperature

overnight to infuse. Store in the fridge and use as needed.



Paleo Alfredo Sauce:

Yields: 1 ½ cups

(Nutrition Facts per Cup: Calories: 946; Total Fat: 74.1g; Cholesterol: 0mg; Sodium: 56mg;


Ingredients:

1 cup cashews (these are not strictly paleo, so substitute other nuts if preferred)

1 cup boiling water (or use chicken stock for extra flavor)

2 tablespoons nutritional yeast

2 teaspoons olive oil


½ teaspoon horseradish


1/8 teaspoon white pepper

Salt to taste

Method:

Cover cashews with boiling water and leave for 15 minutes. Place the whole mixture in the food

processor and blend until smooth. Add the rest of the ingredients and puree. Depending on the

consistency you like, add more or less water. Store in the fridge and use as needed.



Paleo Ranch Salad Dressing:

Yields: 1 cup

(Nutrition Facts per Cup: Calories: 768; Total Fat: 68.4g; Cholesterol: 31mg; Sodium: 865mg;


Ingredients:

½ cup paleo mayonnaise

½ cup coconut milk


1 teaspoon dill



1 teaspoon parsley

1 teaspoon thyme

½ teaspoon paprika

½ teaspoon chives – chopped

Method:

Add all the ingredients to the food processor and blend until incorporated. Store in the fridge

and use as needed.



Raspberry Walnut Vinaigrette:

Yields: 1 cup

(Nutritional Facts per Cup: Calories: 685; Total Fat: 64.5g; Cholesterol: 0mg; Sodium: 4mg;


Ingredients:

¾ cup walnut oil

3 tablespoons raspberry vinegar

2 tablespoons walnuts – chopped

Method:

Blend the raspberry vinegar and walnut oil together until well combined. Stir in the chopped

walnuts. Serve immediately. If you wish to store it, simply leave out the chopped walnuts and

add the just before serving.



Roasted Chili Dressing:

Yields: 1 cup



Ingredients:

¾ cup olive oil

6 red chilies

Juice of 2 limes

2 garlic cloves

1/8 cup mint – chopped


Method:

Prick the chilies with a knife so they don’t burst in the oven, then lay them on a baking tray

under the grill until roasted. Place them in a zip lock bag to steam for 5 minutes. This makes

them easier to peel. Peel them, remove the seeds and finely chop the flesh. Combine all the

ingredients in a bowl and whisk to make sure they are thoroughly incorporated. Allow to stand

for a few hours before using so all the flavors can infuse.



Strawberry Vinaigrette:

Yields: 1 cup

(Nutrition Facts per Cup: Calories: 1,023; Total Fat: 100.8g; Cholesterol: 0mg; Sodium: 4 mg;


Ingredients:

½ cup sliced strawberries

½ cup olive oil



1 teaspoon mint – finely chopped

Method:

Add all the ingredients except the olive oil to the food processor and blend until smooth. Slowly

add the olive oil and blend until creamy. Store in the fridge and use as needed.



SIDE DISH RECIPES


Braised Green Beans

Butternut Squash Fries

Carrot Soufflé

Cauliflower Rice

Cranberry Relish

Easy Zucchini Hash

Guacamole

Lemon Roasted Brussels Sprouts

Mushroom Kebabs

Roasted Balsamic Sweet Potatoes

Roasted Chili Lime Cauliflower

Spicy Carrot Stir-Fry

Squash Casserole

Stuffed Baked Tomatoes

Summer Squash Fritters

Sweet Potato Carrot Cakes

Thanksgiving Caramelized Onion and Sausage

Stuffing

Zucchini Fritters



Braised Green Beans:

Yields: 4 Servings



Ingredients:

1 lb. green beans – ends trimmed and cut into uniform pieces (about 2 inches)

½ lb. ripe tomatoes – diced

¼ cup tomato paste – no added sugar




1 cup vegetable stock

1 teaspoon oregano

½ teaspoon paprika


Method:

Heat the olive oil in a non-stick pan, add the garlic and the onions and sauté until translucent.

Add the green beans and cook for a further 3 minutes, then add the tomatoes, tomato paste

and herbs. Cook stirring, until everything is combined. Add enough stock to cover all the

ingredients and allow the pan to come to a boil. Cover the pan, turn down the heat and allow



the pan to simmer for about 10 minutes or until the beans are tender. Remove the lid and

simmer uncovered for a further 5 minutes to reduce some of the liquid. Season with salt and

pepper and serve. So delicious!



Butternut Squash Fries:

Yields: 4 Servings



Ingredients:

1 lb. butternut squash


Seasoning of your choice (some delicious combinations to try: curry powder, cinnamon,

onion salt and paprika, garlic, mixed herbs – but you can really try anything that tickles

your fancy)

Method:

Preheat the oven to 425o F and line a baking tray with some parchment paper. Peel the

butternut and cut it into fries. Place the butternut in a bowl with the olive oil and seasonings

and toss to combine and coat well. Place them on the tray in a single layer and bake for 30

minutes, turning them over half way through the cooking time. Serve immediately and enjoy.

*Note – this recipe is also absolutely amazing with sweet potatoes instead of butternut!



Carrot Soufflé:

Yields: 4 Servings



Ingredients:

1 lb. baby carrots

1 onion

¼ cup coconut oil – melted

1 egg

2 garlic cloves




1 teaspoon baking soda


Method:

Preheat the oven to 400o F and line a baking tray with parchment paper. Peel the onion and cut

it in half. Place the onion and garlic cloves onto the baking tray, drizzle with olive oil and roast

for 20 minutes or until the onion is tender. Fill a pot with water and bring it to the boil. Add the

carrots and boil for 20 minutes or until tender. Place all the ingredients except the cinnamon

into the food processor and blend until smooth. Pour the carrot mixture into a greased



casserole dish, sprinkle the top with cinnamon and bake for 15 minutes. Reduce the oven

temperature to 350o F and bake for a further 45 minutes. Serve warm.



Cauliflower Rice:

Yields: 4 Servings



Ingredients:

1 lb. cauliflower


Seasonings of choice (some delicious options to try are chili powder, curry, mixed herbs,

garlic, black pepper, lemon, paprika and onion)

Method:

Cut the cauliflower into florets, trim the stems and place in the food processor. Pulse until you

get a grain like consistency. Season with herbs and spices of choice. Heat the olive oil in a non-

stick pan over a medium high heat and sauté the cauliflower until it is tender and golden

brown. Serve and enjoy!



Cranberry Relish:

Yields: about 2 cups

(Nutrition Facts per Serving: Serving Size: 273g; Calories: 240; Total Fat: 0.2g; Cholesterol: 0mg; Sodium: 4mg; Carbohydrates: 63.8g; Protein: 1.2g)

Ingredients:

1 cup fresh cranberries

1 orange – peeled and quartered

1 apple – peeled, cored and quartered


½ teaspoon mint – chopped Method: Add all the ingredients to the food processor and pulse until you get a chunky consistency like

relish. Refrigerate and use as needed. Very tasty!



Easy Zucchini and Carrot Hash:

Yields: 2 Servings



Ingredients:

2 zucchini

2 large carrots, grated

6 rashers bacon

1 onion – chopped


1 teaspoon parsley – chopped


2 eggs

½ teaspoon paprika

Method:

Wash the zucchini and grate them, skin on into a clean kitchen towel. Wrap up the zucchini in

the towel and squeeze hard to release all the excess liquid (otherwise the hash will be on the

soggy side). Place the zucchini and carrots in a bowl with the parsley, salt and pepper (you can

experiment with different spices to give different flavors each time). Now fry up the bacon

rashers until crispy. Remove from the pan and set aside. Place the onion and garlic into the

bacon fat and sauté until translucent, then add the grated zucchini. While this cooks, chop up

the bacon into small pieces and add it back to the pan once the zucchini is nice and brown.



Cook for a further 3 minutes to heat the bacon up. Serve with poached eggs sprinkled with

paprika. The yolk sauce is amazing with the zucchini hash!



Guacamole:

Yields: 6 Servings



Ingredients:

4 avocados

1 red onion – grated or chopped

½ cup coriander – chopped

Juice of 1 lemon



Red pepper flakes to taste (optional)

Method:

Peel the avocados and remove the pits. If you would like a smooth guacamole, pulse the

avocado in the food processor. For a chunkier texture, mash with a fork and for a very chunky

guacamole, mash 2 avocados with a fork and cut the other 2 into cubes and stir together. Add

the rest of the ingredients and stir well to combine. Store in the fridge until needed. If you

cover the guacamole with cling wrap that touches the avocado, it will hold longer and not turn

brown.



Lemon Roasted Brussels Sprouts:

Yields: 6 Servings



Ingredients:

2 lb. Brussels sprouts

Juice of 2 lemons

Zest of 1 lemon




Method:

Preheat the oven to 450o F and line a baking tray with parchment paper. Trim the ends of the

Brussels sprouts and cut them in half. Place them in a bowl with the olive oil, garlic salt, black

pepper and lemon zest and give them a good toss to combine everything. Place them on the

baking tray in a single layer and cook for 40 minutes, stirring frequently to ensure they are

roasting evenly. After 30 minutes, remove the tray from the oven and squeeze the lemon juice

over the sprouts, give them a stir and return to the oven for the last 10 minutes. They are ready

to serve when the edges are brown and crispy. Eat and enjoy!



Mushroom Kebabs:

Yields: 4 Servings



Ingredients:

8 oz. baby Portobello mushrooms – halved

1 onion – cut in chunks





½ teaspoon chili powder (optional)

Method:

Preheat the oven to 350o F and line a baking tray with parchment paper. Whisk the olive oil,

balsamic vinegar, oregano, garlic salt and chili powder together in a bowl. Add the mushrooms

and toss well to coat. Allow to marinade for about 45 minutes. While the mushrooms are

marinating, soak the skewers in water. Thread the mushrooms and onions onto the skewers in

an alternating pattern and place on the baking tray. Roast for 15 minutes, turning them halfway

through the cooking time. Serve immediately.



Roasted Balsamic Sweet Potatoes:

Yields: 4 Servings



Ingredients:

1 lb. sweet potatoes – peeled and cut into cubes

¼ cup balsamic vinegar

¼ cup almond butter


1 tablespoon chives - chopped


Method:

Preheat the oven to 400o F and lightly grease a baking pan with a little olive oil. Place the

balsamic vinegar and maple syrup into a saucepan and bring the mixture to a boil. Reduce the

heat and cook until sauce starts to thicken, stirring frequently. Add the butter and garlic salt

and stir until the butter is incorporated. Pour the mixture over the sweet potatoes and toss well

to coat. Spread the potatoes out on the baking pan and bake for 40 minutes or until the

potatoes are tender and starting to brown. Stir the potatoes occasionally, to ensure they cook

evenly on all sides. Remove from the oven, sprinkle with chives and serve while hot.



Roasted Chili Lime Cauliflower:

Yields: 4 Servings



Ingredients:

1 lb. cauliflower

1 onion – cut into chunks

¼ cup coriander – chopped

Juice of 2 limes

Zest of 1 lime




1 teaspoon cumin

1 teaspoon red chili flakes

Method:

Preheat the oven to 325o F and grease a shallow roasting pan with a little olive oil. Cut the

cauliflower into small florets, trim the stems and place in a bowl with the onion. Add the olive

oil, lime zest, garlic powder, chili powder, cumin and red chili flakes and toss to coat. Spread out

in the roasting pan and bake for 90 minutes, stirring occasionally. When tender and starting to



brown, remove from the oven, squeeze over the lime juice, sprinkle with coriander and serve

immediately. Delicious!



Spicy Carrot Stir-Fry:

Yields: 2 Servings



Ingredients:

4 carrots

1 onion - chopped



1 teaspoon ginger – minced

1 teaspoon cumin



Method:

Peel the carrots and slice them into thin slices. Heat up the olive oil in the pan and add the

garlic and ginger. Cook, stirring, until it is brown and fragrant and then add the onions and

carrots. Sauté until they are starting to soften and then add the chili powder, cumin and

cinnamon. Stir until well coated and then allow to cook over a medium heat until the carrots

are tender. Serve while still hot with a sprinkle of freshly chopped coriander or parsley.



Squash Casserole:

Yields: 6 Servings



Ingredients:

2 lb. yellow squash – cut into rounds about ¼ inch thick

1 lb. sweet potatoes – peeled and cut into rounds ¼ inch thick


1 cup coconut milk

1 cup almond flour

½ cup pecans – roughly chopped

2 teaspoons curry powder


Method:

Preheat the oven to 350o F. Place the sliced onion, sweet potato and squash rounds into a

casserole dish in layers. Whisk the coconut milk together with the almond flour, curry powder

and garlic powder. Pour it over the veggie mixture and sprinkle the chopped pecans over the

top. Bake in the oven for 30 minutes or until the veggies are soft, the sauce has thickened and

the pecans are brown.



Stuffed baked Tomatoes:

Yields: 2 Servings



Ingredients:

2 firm tomatoes

4 rashers bacon

1 onion – chopped

1 green pepper – chopped

½ cup paleo breadcrumbs

1 tablespoon parsley - chopped


Method:

Preheat the oven to 350o F and lightly grease a baking dish with olive oil. Cook the bacon

rashers in a pan over a medium heat until they are nice and crispy. Remove from the heat,

allow to cool and crumble. Place the bacon in a bowl with the green pepper and onion and

season with the garlic salt and parsley. Mix to combine thoroughly. Now slice the tops off the

tomatoes and scoop out the pulp. Add the pulp to the bacon bowl and stir well, breaking up any

big pieces of tomatoes with your spoon. Place the hollow tomatoes in the baking dish and fill

them up with the bacon mixture. Top the tomatoes with the paleo breadcrumbs and bake for

25 minutes in the oven. Allow to cool slightly before serving. Eat and enjoy!



Summer Squash Fritters:

Yields: 12 Servings



Ingredients:

4 yellow squash – grated

2 eggs – beaten




Method:

Grate the squash into a clean kitchen towel, wrap it up and squeeze out as much excess liquid

as you can. Place the squash in a bowl, add the other ingredients and give it all a good stir to

combine. Heat the olive oil in a non-stick pan over a medium heat. Scoop out heaped

tablespoons of the squash mixture and place in the pan. Pat down the fritter into a pancake

shape using the back of your spoon and fry until both sides are golden brown. Repeat until all

the mixture is finished.



Sweet Potato Carrot cakes:

Yields: 6 Servings



Ingredients:

1 cup sweet potato – peeled and grated

1 cup carrots – peeled and grated

1 onion – peeled and grated

4 eggs

4 teaspoons almond flour

½ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon ground nutmeg


Method:

Add all the ingredients to a large mixing bowl and stir well to combine. Heat the olive oil in a

non-stick pan over a medium heat and scoop out 6 even sized portions. Flatten the mixture

with the back of a spoon and shape into little cakes. Fry until golden brown on both sides. Serve

immediately.



Thanksgiving Caramelized Onion and Sausage Stuffing:

Yields: 4 Servings



Ingredients:

1 lb. pork sausage – meat removed from the casings

6 bacon rashers

2 onions – thinly sliced

2 cups sweet potato – cut into cubes

2 cups mushrooms – stems removed and roughly chopped

1 cup pine nuts – chopped


2 eggs - beaten



1 tablespoon rosemary – chopped

1 tablespoon thyme – chopped

1 tablespoon oregano – chopped

1 tablespoon parsley – chopped



Method:



Preheat the oven to 375o F and line a baking tray with parchment paper. Lay out the sweet

potato cubes, drizzle with olive oil, season with salt and pepper and bake for 20 minutes or until

the sweet potatoes are tender and golden. Remove from the oven and set aside. Now fry up

the bacon rashers until they are crispy. Remove from the pan and crumble. Set aside. Divide the

bacon drippings into 2 pans. In one, add the garlic clove and mushrooms and sauté until they

are tender, transfer to a large mixing bowl and stir in the parsley. In the other pan, caramelize

your onions. This should take about 15 minutes. Remember to stir them frequently so they do

not burn. Add the pork meat to the mushroom pan and cook, breaking up the meat with a

spatula as it cooks. Add the sausage to the mushrooms. Add the bacon, eggs, vegetable stock,

vinegar, sweet potatoes, herbs and chopped nuts and mix very well, then season with salt and

black pepper. Place the stuffing on a foil lined baking tray and place in the oven to bake for 10

minutes. Add the caramelized onions and bake for a further 10 minutes.



Zucchini Fritters:

Yields: 12 Servings



Ingredients:

1 cup zucchini – grated

¼ cup sweet potato – peeled and grated

¼ cup carrots – peeled and grated

¼ cup onion – grated

1/3 cup ground almonds

2 eggs – beaten


1 teaspoon oregano

1 teaspoon paprika


Method:

Place the grated vegetables into a clean kitchen towel and squeeze out as much excess liquid as

possible. Add to a large mixing bowl along with all the other ingredients and stir well to

combine. Heat some olive oil in a non-stick pan over a medium heat, then use a spoon to scoop



out equal portions of the batter and fry until golden brown on both sides. Repeat until all the

batter has been used.

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Paleo Transitions Cookbook · cooking Paleo, or even cooking in general. However, with a little effort, and some divine wisdom from my mother and grandmother, cooking actually became