B.S. BURGERS
The real name for this recipe is “Brussels Sprouts Burgers” and is based on a recipe I found on http://cavemanketo.com/brussel-sprout-burgers. However, around our house it became known as the “B.S. Burger” because the first time I ever made it, I was in full-blown vegetarian mode. When my meat-eating husband called and asked what was for dinner and I said, “Burgers,” he responded with a knee-jerk, “Bullsh**!”
The name aside, these burgers are chock-full of protein and are delicious on their own, on top of Paleo Bread (page 90), or I like them for breakfast or dinner with a fried egg on top! SERVES 2 TO 4
16 ounces Cashew Cheese (page 82)
1 (16-ounce) bag brussels sprouts (about 25)
1/4 cup diced green onion, white and green parts
1/3 cup almond flour
10 ounces goat cheese (optional)
3 pasture-raised eggs
4 tablespoons coconut oil
salt and pepper
1. Prepare the Cashew Cheese. (The cheese can be made ahead and will keep in the fridge for up to a week.)
2. Rinse the brussels sprouts under cool water then shred them. Use a food processor to save time or, if you’re hardcore, grate them by hand.
3. Combine the green onion, Cashew Cheese, and almond floor in a small bowl, then add to the shredded brussels sprouts. Crumble in the goat cheese. Season with salt and pepper to taste.
4. Whisk the eggs and add to the brussels sprouts, mixing well to coat all the pieces. Use a fork to mash the goat cheese in, if using. The mixture should be thick and sticky at this point.
5. Divide the mixture into even-sized patties.
6. Melt the coconut oil in a skillet over medium-high heat, then add the “burger” patties.
7. Cook on each side until crisp, about 1 to 3 minutes per side.
SERVING IDEAS
Use B.S. Burgers as “bread” to hold a grilled portobello mushroom and roasted red peppers.
Turn the burgers into breakfast (or dinner!) with the addition of a fried egg.
Create a B.S. Burger Tower: layer one burger, one layer of vegetables, one burger, one layer of goat cheese, one burger, another layer of vegetables, etc. Messy? Yes. But fun! And oh-so filling.
CASHEW CHEESE
Cashew cheese? Gesundheit! (I crack myself up…) MAKES ENOUGH FOR 1 RECIPE OF B.S. BURGERS (PAGE 81), PLUS A LITTLE EXTRA
1 pound cashews
1 to 2 lemons (enough for 1/2 cup lemon juice)
2 tablespoons coconut oil
1 to 2 cloves garlic or 1/2 teaspoon garlic powder (optional)
sea salt and pepper, to taste
1. Pour the cashews in a large bowl, cover with water, and let them sit overnight. In the morning, drain them and place in a food processor.
2. Process the cashews. Once they have broken down a bit, add the remaining ingredients. You may need to add a little water as you go along, but add slowly. The ingredients will become creamier the longer you process them—don’t rush.
SERVING IDEAS
Use as a dip for vegetables.
Use as a condiment in place of mayonnaise. I like to cut a red pepper in half, smear with a tablespoon of cashew cheese, and stuff with sprouts and vegetables for a ready-made sandwich.
Impress guests: Stuff pitted medjool dates with cashew cheese and top with chopped almonds or fruit.
ZIPPY ZUCCHINI FRIES
Sometimes you just need fries. ’Nuff said. SERVES 2
1 pasture-raised egg
1/4 teaspoon water
1 large zucchini
1/2 cup almond meal
salt and pepper
1. Preheat the oven to 425°F. Spray a baking sheet with coconut oil cooking spray.
2. Whisk the egg with the water.
3. Slice zucchini into french fry–like strips. Dip each strip in the egg, then roll in the almond meal and place on the baking sheet.
4. Bake for about 30 minutes, until fries are slightly browned.
5. Remove from oven. Add salt and pepper to taste.
SERVING IDEAS
You can substitute most any vegetable to add some crispness to your meals.
Eat them with a side of spicy mustard.
PV PANCAKES
Pancakes seem to be the number one thing people miss most on a Paleo diet. For that reason, there are a huge number of Paleo pancake recipes out there that use everything from pumpkin to coconut to bananas. I’m including a banana recipe below because, with three ingredients, it just doesn’t get any easier. This makes a great pre- or post-workout snack. SERVES 1
1 banana
1 pasture-raised egg
1/2 teaspoon cinnamon
1. Mash the banana with a fork or food processor, then beat in the egg.
2. Add the cinnamon and give a quick stir.
3. Heat a nonstick26 frying pan coated in coconut oil cooking spray over medium heat. Pour in 2 to 3 small pancake shapes.
4. Once bubbles appear on the surface of each pancake, flip and cook on the second side until done.
SERVING IDEAS
Add a teaspoon of shredded coconut or a small handful of blueberries to the batter.
Add a dash of vanilla extract to the batter.
Add 1/4 cup of pumpkin puree and also top with a bit of the puree to bring out the flavor.
Top with almond butter.
Slide a fried egg in between two pancakes for a power meal.
26Trust me on this. Go with nonstick. The banana mixture gets sticky on a regular pan, even when sprayed. If using a regular pan, add a little fat in there, like some butter or coconut oil.
BASIC CAULIFLOWER RICE
While not quite as dead-on in taste to white rice as cauliflower mashed potatoes are to real potatoes, this recipe is still a game changer. The recipe below is pretty bland, which is fine if you’re just using it as a base to smother in savory vegetables and sauces. However, if you want to actually serve “rice” as a side dish, I’d suggest amping up the taste with one of the serving ideas listed with the recipe. MAKES APPROXIMATELY 2 CUPS
1 head cauliflower
1 onion, finely chopped
2 tablespoons ghee or coconut oil
salt and pepper
1. Chop the cauliflower into chunks. Use a food processor or hand grater to grate the cauliflower into a rice-like consistency.
2. Melt the ghee or coconut oil in a pan over medium heat.
3. Add the onion and sauté until softened, about 5 minutes.
4. Add the cauliflower and mix well with the onion and fat.
5. You can either cover the pan for 5 to 10 minutes to cook the cauliflower or treat it like a stir-fry and turn the heat up a bit, stirring the cauliflower frequently until it just starts to brown. Don’t overcook.
6. Season with salt and pepper to taste, and serve.
SERVING IDEAS
Add different spices for different flavors: lime/cilantro; curry/cinnamon/cardamom for Indian flavor; taco seasoning mix/diced tomatoes in juice/green chilies for Mexican flair; etc.
Use as a base for vegetable stir-fries.
Stir into soups and stews.
Serve under two fried eggs for a new twist on breakfast.
Serve under fish, portobello mushrooms, or as a savory side dish.
A WORD ABOUT CAULIFLOWER
I can’t emphasize enough the importance cauliflower will take on in your life. Delicious raw or roasted, cauliflower can be transformed into mashed potatoes or rice, and is neutral enough to take on any flavor to give your meals an added boost. Enjoy the recipes below and feel free to add more spices to your liking.
“YOU WON’T BELIEVE THEY’RE NOT MASHED POTATOES” MASHED POTATOES
You. Must. Try. These. I have served these mashed “potatoes” time and again, never revealing until after the first bite has been taken that they’re actually just pureed cauliflower. It’s like a party trick—people lose their minds. For once, this isn’t a “substitute” food, as the taste and texture is dead-on to “real” mashed potatoes. MAKES 2 LARGE SERVINGS
1 head fresh cauliflower or 1 (12-ounce) bag frozen cauliflower
2 tablespoons butter or ghee, or more
salt and pepper
Tip: You can substitute turnips for the same effect. Just boil turnips until soft (check with a fork) then follow the same instructions below.
1. If using fresh cauliflower, chop into large chunks.
2. Bring a pot of water to a boil.
3. Add the fresh or frozen cauliflower and return the water to a boil. Boil for about 5 minutes, until the cauliflower has softened.
4. Place the cauliflower in a food processor along with butter, salt, and pepper as desired. Puree until combined.
SERVING IDEAS
Use the above recipe as a base and play with flavors. Add chives and garlic. Experiment with curry. Go for a smoky taste with roasted red peppers and adobo sauce.
Serve alongside grilled portobello mushrooms for a “steak and potatoes” dinner.
Smother the potatoes in mushrooms and Paleo gravy.
Use the cauliflower as a topping on a vegetable potpie. (Remember to use a Paleo crust!)
CAULIFLOWER CRUST
This recipe is a combination of a number of cauliflower recipes I’ve tried. Many suggest adding spices or cheese to the mix, but I prefer this simple recipe as I really use my crust less for taste and more as a vehicle to hold my other ingredients. Feel free to experiment to get the crust to your liking. MAKES 1 (10 TO 12-INCH) PIZZA CRUST
1/2 head cauliflower, shredded (use either a hand grater or a food processor)
1 pasture-raised egg
organic, low-sugar tomato sauce
your favorite pizza toppings
1. Preheat the oven to 450°F.
2. Microwave the shredded cauliflower in a microwave-safe bowl until tender, about 3 minutes. Use your hands to wring out excess water (careful!—it will be hot) and allow to cool. Don’t skip the cooldown or you’ll cook the egg when you add it!
3. Whisk the egg in a small bowl. Slowly combine the egg with the cauliflower—you don’t want the mixture overly soggy. It’s okay if you don’t use the whole egg. Mix well.
4. Spray a baking sheet with coconut oil cooking spray. Use your hands to form the egg and cauliflower mixture into a pizza shape in the center of the tray. Make the crust as thin or thick as you desire. If the mixture is goopy, add more cauliflower; too dry, add more egg.
5. Slide into the oven and bake for 20 minutes, until slightly browned, flipping once halfway through.
6. Remove from the oven. Spread with tomato sauce and your favorite toppings. Cook under the broiler for 5 minutes or place back in oven at 400°F for about 10 to 12 minutes.
SERVING IDEAS
Toss on handfuls of spinach and kale for added nutritional value.
Instead of pizza, cut the crust into strips and use as dipping sticks in marinara sauce or Cashew Cheese (page 82).
Roll the crust out super thin, brush with olive oil, and dust with sea salt, pepper, and/or grated Parmesan cheese. Break apart after baking to create crackerlike snacks.
Use the crust as sandwich bread—layer in your favorite veggies like kale, Portobello mushrooms, sprouts, etc.
PIZZA! PIZZA!
I will not live in a world without pizza. Luckily, I don’t have to. Following are two different pizza crust recipes—one made from cauliflower and one from a white bean paste. Beans aren’t Paleo, so consider this crust an occasional hack for times when you need the added protein. By the way, a small slice of pizza makes a great pre- or post-workout snack!
WHITE BEAN CRUST
Inspired by “My Favorite Slow-Carb Pizza Recipe” at http://www.findingmyfitness.com/2012/03/my-favorite-slow-carb-pizza-recipe, you may want to eat these yummy pizzas in the privacy of your home. The first time I took leftovers into my office for lunch, I spent 20 minutes fending off, “But you don’t eat bread!” exclamations as I dug in. MAKES 1 (8 X 8-INCH) PIZZA CRUST
1 teaspoon olive oil
2 cups navy or cannellini beans, cooked or canned
1/2 teaspoon garlic salt (optional)
1 teaspoon Italian seasoning
1 pasture-raised egg
tomato sauce and other favorite pizza toppings
1. Preheat the oven to 375°F. Spray a baking sheet or 8 × 8-inch baking pan with olive oil or coconut oil cooking spray.
2. Heat the olive oil in small pan over medium-high heat. Add the beans and stir until they begin to break and fall apart, usually 5 to 7 minutes. (Alternatively, you can microwave the beans, covered with a bit of water, until they turn soft.)
3. Transfer the beans to a small bowl and mash them with a fork. Add the garlic salt, if using, and Italian seasoning and combine well.
4. Once the beans cool, whisk the egg and add it to the bean mix. Form into a pizza shape on the baking sheet or spread in the baking pan.
5. Bake the crust until firm, about 15 minutes.
6. Remove from oven, spread with tomato sauce and your favorite toppings. Place under the broiler for 5 minutes, or place back in the oven at 400°F for 10 to 12 minutes.
SERVING IDEAS
See Cauliflower Crust recipe serving ideas (page 87).
SUPER-DUPER SPAGHETTI SQUASH
Who needs a plate of thick, doughy, food-coma-inducing pasta when a lighter, delicious alternative is so readily available? A big plate of spaghetti squash makes a filling meal, but don’t forget about it as a side item to round out a lunch or breakfast. SERVES 4
1 spaghetti squash, any size
1/2 cup water
salt and pepper
1. Preheat the oven to 350°F.
2. Use a large knife to cut the squash in half lengthwise, and scrape out the seeds.
3. Place the squash face-down in a deep, rimmed baking dish with the water.
4. Bake for about 1 hour. The squash is done when you can pierce the skin with a fork. Be careful not to overcook, as the squash will turn mushy.
5. Remove the squash and use a large fork to scrape out the insides into long strings. Add salt and pepper to taste.
SERVING IDEAS
Top with marinara sauce and your favorite veggies.
Toss lightly with olive oil, fresh herbs, and sun-dried tomatoes.
Use the squash as a base in a dish like Pad Thai.
Toss with chopped kale, mushrooms, and artichoke hearts.
Sauté your favorite vegetables in some spices, whisk an egg, add some diced tomatoes, add in the spaghetti squash, put all the ingredients into a casserole dish, and bake for an additional 30 to 40 minutes at 350°F until golden brown on top.
This is great paired with Stuffed Eggplant (page 97).
Add beans or lentils to any of the above for added protein.
PALEO BREAD
I’ll be honest. I made my own Paleo bread a couple of times, but my heart wasn’t in it. I now buy my bread in bulk from JulianBakery.com and store it in the freezer, taking out a half loaf at a time to portion throughout the week. Again, be cautious you don’t become overly dependent on premade Paleo products, choosing fresh, whole foods instead. But for me, one piece of toast a day spread with avocado makes me happy. And if you’re inclined to make your own bread, this is a delicious recipe.
Below is a basic bread recipe. I will say that Paleo breads don’t quite match up to regular breads in terms of texture. I’ve had more than one piece crumble apart on me in the toaster. Luckily, I’m not above turning the toaster upside down and banging on it to capture toast crumbs. MAKES 1 LOAF
6 pasture-raised eggs
1/2 cup melted butter, ghee, or coconut oil
1/4 cup honey
1/4 cup ground golden flax seed
1/2 cup almond butter
1/2 teaspoon sea salt
1/2 teaspoon baking soda
3/4 cup coconut or almond flour
1. Preheat the oven to 350°F. Use coconut oil to grease a 9 × 5-inch loaf pan or line it with parchment paper.
2. Place all the ingredients in a large bowl or food processor and blend until smooth.
3. Pour the mixture into a prepared 9 × 5 loaf pan.
4. Bake for about 40 minutes, until an inserted toothpick comes out clean.
5. The bread will keep in the fridge, wrapped in plastic wrap, for 3 to 7 days or in the freezer for one month.
SERVING IDEAS
It’s bread! Do you really need serving ideas?