The Paleo(lithic) diet is a way of eating that models the diet of people in the past. And by in the past, we mean WAY back in the past – to prehistoric times. It is essentially imitating the diet of a caveman, meaning that the only foods consumed are the ones that could be hunted or found – plenty of leafy greens, legumes, seasonal and regional veggies, seeds, meats and fish. There are many benefits to eating a paleo diet, here are five:
- You’re consuming unprocessed food.
- This high-fibre, low sodium diet reduced bloat.
- You’re consuming a large amount of fruits and vegetables.
- You’re consuming healthy fats.
- You stay fuller, for longer.
Orange and Rosemary Seared Salmon
2017-02-15 07:50:46
Serves 4
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
- 4 salmon fillets, skinless
- 2 garlic cloves, minced
- 2 tsp. fresh rosemary, minced
- 1 cup fresh orange juice
- 2 tbsp; fresh lemon juice
- 1/2 cup chicken stock
- 2 tsp. orange zest
- 1 tbsp. tapioca starch (optional)
- Paleo cooking fat – butter, ghee, animal fat etc.
- Sea salt and freshly ground black pepper
Instructions
- Season both sides of the salmon fillets with salt and pepper.
- In a large skillet over medium-high heat, melt some cooking fat.
- Once heated, cook the salmon fillets for about 4-5 minutes on each side. Set aside.
- While the fillets are cooking, combine the orange juice, lemon juice, chicken stock and orange juice in a bowl.
- In the same skillet used to cook the salmon, add the minced garlic and rosemary and cook for a minute or two or until fragrant.
- Add the orange juice sauce into the skillet and bring to a boil/
- Reduce the heat to medium-low and season to taste with salt and pepper. If you prefer a thicker sauce, mix the tapioca starch with 1 tbsp. water, add to the skillet and stir.
- Return the reserved salmon to the skillet and fold over sauce. Serve immediately.
Brieftons https://www.brieftons.com/
Sweet Potato and Turkey Casserole with Tomato and Eggplant
2017-02-15 07:54:21
Serves 6
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
For the casserole
- 1 lb extra lean ground turkey
- 1 medium sweet potato, peeled & spiralized
- 1 medium eggplant, sliced into ½ inch pieces (or zucchini)
- ¼ cup of chopped onion
- 1 tbsp minced garlic
- 1 15 oz can petite diced tomatoes, liquid drained
- 1 8 oz can tomato paste
- ½ tsp salt
- ½ tsp pepper
- ¼ tsp chili powder
- ¼ tsp cumin
- ⅛ tsp oregano
- ⅛ tsp ground cardamom
- ½ tsp tarragon flakes + more for topping
For the sauce
- 1½ tbsp extra virgin olive oil
- 1 cup unsweetened almond milk or milk of choice
- 1 tbsp almond flour
- 1 tbsp coconut flour
Instructions
- Spray a 8x8 inch square casserole dish with non-stick cooking spray and preheat the oven to 350 F.
- In a large skillet over medium heat, cook the ground turkey, garlic and onions until browned, breaking up the turkey as it cooks.
- Add the tomato and tomato paste and stir to combine with the turkey. Stir in the sweet potatoes and cooked until slightly softened.
- In a bowl, toss chopped eggplant with all the seasonings until evenly coated.
- Add the eggplants to the casserole dish in an even layer and top with sweet potato and turkey mixture..
- Bake in the oven for 15 minutes.
- As the eggplants, turkey and sweet potato bakes, heat olive oil in a small saucepan. Once heated, add the almond and coconut flours and stir for a minute or until the mixture thickens.
- Reduce the heat to medium-low heat and gradually add the almond milk, whisking constantly to reduce the formation of lumps.
- Once you’ve added all the almond milk, allow the sauce to simmer for 10 minutes, uncovered, stirring occasionally until the sauce reduces to half.
- Remove the casserole from the oven and pour the sauce over.
- Return the casserole to the oven and cook for a further 40-45 minutes. Or until the top has browned.
- Once cooked, remove from the over and top with extra tarragon. Cut into six pieces and serve immediately.
Brieftons https://www.brieftons.com/
Bacon Wrapped Chicken Breast with Rosemary Artichoke Stuffing
2017-02-15 07:56:50
Serves 4
Ingredients
- 2 large skinless, boneless chicken breasts (450g each)
- ¼ tsp Himalayan or unrefined sea salt
- 10 slices organic, sugar free bacon
For the stuffing
- ½ can (3-4 pieces) artichoke hearts, chopped
- ½ cup sliced water chestnuts, chopped
- 50g sundried tomatoes, finely chopped
- ¼ cup pine nuts
- 1 large clove garlic, minced
- 1 tsp fresh rosemary, finely chopped
- 1 tsp freshly cracked black pepper
- ½ tsp smoked paprika
Instructions
- To make the stuffing, combine all the stuffing ingredients in a small mixing bowl and set aside. Preheat the oven to 375 F.
- Slice open your chicken breasts, stopping about ¾ of the way through. Lay the breasts out open on a chopping board and using a meat mallet or small saucepan, pound them until they are evenly ½ inch thick.
- Flatten them out and rub a small amount of salt onto the open side. Place half of the stuffing in the centre of each piece of chicken, spreading it evenly across the breast without going all the way to the edge.
- Roll the breasts as tightly as possible and wrap each breast with bacon strips: 4 around and 1 across.
- Put the breasts in a baking dish, seam-side down, and cover loosely with foil. Bake for 40 minutes.
- Remove the foil, drain and reserve the juices and return to the oven. Cook for a further 15-20 minutes, uncovered, until the bacon is crispy.
- If you prefer the bacon to be extra crisp, set your oven to broil for the final 5 minutes of cooking but keep a close eye on the bacon though – it might burn!
- Remove dish from the oven and loosely cover with foil to let the meat rest for 10-15 minutes before slicing and serving.
Brieftons https://www.brieftons.com/
Sweet Potato and Coconut Curry
2017-02-15 07:59:41
Serves 2
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
For the Curry
- 1/2 tablespoon coconut oil
- 1 large carrot, peeled and sliced, about a heaping 1/2 cup
- 1 small red bell pepper, sliced, about 1 cup
- 1 cup broccoli, cut into bite-sized pieces
- 1/3 cup onion, chopped, about half a small onion
- 1 teaspoon fresh ginger, minced
- 1/2 tablespoon yellow curry powder
- 1 13.5 ounce can full fat coconut milk
- pinch of salt
For the Sweet Potato Noodles
- 1/2 tablespoon coconut oil
- 1 large sweet potato, peeled and spiralized, 250-300 grams
- pinch of salt
For the Mango Salsa
- 1 mango, large, diced, about 3/4 cup
- 2 tablespoons red onion, diced
- 1 red chili, thai, minced, adjust to preferred level of spiciness
- 1/2 teaspoon apple cider vinegar
- 1/4 cup fresh cilantro, plus additional for garnish
- pinch of salt
Instructions
- Over medium-high heat, heat the half the coconut oil, add the carrots and cook until they are slightly softened, about 3 minutes.
- Reduce the heat to medium and stir in the pepper, broccoli, onion and ginger and cook for about 5 minutes, or until they begin to brown and soften.
- Add in the curry powder and cook for a minute, until fragrant.
- Stir in the coconut milk and a pinch of salt.
- Bring the curry to a boil and the reduce the heat to medium-low. Simmer, uncovered, for 15 minutes, stirring occasionally until it begins to thicken.
- As the sauce cooks, heat the remaining coconut oil in another pan over medium heat. Add the sweet potato noodles and cook for about 10 minutes, until they just begin to wilt, stirring frequently. Add salt to taste.
- To make the salsa, toss together all the salsa ingredients in a medium-sized bowl and season with a pinch of salt.
- Divide the noodles between two bowls and top with curry. Garnish with mango salsa and more cilantro. Serve.
Brieftons https://www.brieftons.com/