Читать книгу The Paleo Cookbook - Rockridge Press - Страница 6

Оглавление

EGGS AND BREAKFASTS

Grain-Free Pancakes

Nut butter and eggs make fine substitutes for flour in these pancakes. The pancakes cook up light, flavorful and slightly creamy, and with 9.5 grams of protein per serving, they’ll keep you full for hours. Drizzle them with a bit of honey for a sweet taste if necessary, but remember to watch your sugar intake—especially for breakfast.

• 4 ripe bananas• 4 large eggs• ½ cup nut butter

• Freshly ground black pepper, to taste• 2 teaspoons olive or coconut oil

Place the bananas in a large bowl and mash them with a fork until smooth. Beat the eggs in a separate bowl until frothy. Add them to the bananas.

Add the nut butter and mix well until creamy and smooth. Season with freshly ground black pepper.

Heat the olive oil in a skillet or on a griddle. Pour ¼ cup pancake batter for each pancake onto the griddle or skillet. Cook pancakes for 2 minutes and then flip with a spatula. Cook an additional 2 minutes, or until the pancakes are golden brown.

Serves 4

Mexican Veggie Scramble

Loaded with veggies and high-protein eggs, this dish is filling and easy to make, but also delicious. Garnish with avocado and your favorite salsa for a south-of-the-border meal you won’t forget. Think you’ll miss the cheese? You may be surprised.

• 1 tablespoon olive or coconut oil• ½ small onion, chopped• ½ green bell pepper, diced• ½ pound minimally processed chorizo sausage, cooked and crumbled

• 4 large eggs, beaten• Freshly ground black pepper, to taste• Sliced avocado, for garnish• Prepared salsa, for garnish

In a medium non-stick skillet, heat the oil over medium heat. Add the onion and bell pepper and cook until soft. Add the sausage and eggs and stir continuously until eggs are cooked through. Season with freshly ground black pepper.

To serve, divide between plates and top with avocado and salsa.

Serves 2

Zesty Breakfast Salad

Salad for breakfast? Sure! This fruit and nut salad has a citrus dressing that will wake up your taste buds and get you ready for the day. Hard-boiled eggs and bacon add protein to keep you full for hours.

Salad:• 2 cups baby spinach• 1 large egg, hard-boiled and sliced into ½-inch chunks• 1 strip uncured, nitrate-free bacon, cooked and crumbled• 1 Clementine orange, peeled and quartered• ½ cup dried cranberries or cherries• ½ cup macadamia nuts, black walnuts, or pecans• Freshly ground black pepper, to taste

Dressing:• 1 tablespoon honey• 1 teaspoon dry mustard• ¼ cup red wine vinegar• Juice of one orange• 1 teaspoon onion, finely minced• 1 cup olive oil• Zest of 1 orange

Toss the spinach, eggs, bacon, orange quarters, dried cranberries, and nuts together in a bowl. Season with freshly ground black pepper.

Whisk the dressing ingredients together in a bowl for 30 seconds, or until the dressing becomes thick and creamy.

Divide on to 2 plates, and drizzle dressing over salad.

Serves 2

Paleo Breakfast Burrito

If you’re craving a breakfast burrito, you’ll love this Paleo-adapted recipe. Instead of a tortilla filled with eggs and meat, the eggs become the tortilla, leaving you with the same flavors rolled up into a tasty, easy to eat breakfast that will leave you full for hours. For best results, use a medium-sized skillet so that your eggs are super thin and easy to wrap. You’ll never miss out on the high-carb tortilla!

• ¼ pound grass-fed ground beef• 1 teaspoon cumin• 1 teaspoon garlic powder• 1 teaspoon onion powder• 3 large eggs, beaten

• 1 tablespoon olive or coconut oil• ½ small red onion, finely chopped• Freshly ground black pepper, to taste• Fresh cilantro, chopped, for garnish• Prepared salsa for serving

Brown the beef in a skillet over medium heat. Once the meat is no longer pink, add the onion and season with the cumin, garlic powder, and onion powder. Set aside.

Whisk eggs in a small mixing bowl. Heat oil in a medium skillet over medium-low heat. Add the eggs in a thin, even layer and cook for about 6 minutes. Carefully flip the eggs over and continue cooking until done. Season with freshly ground black pepper. Carefully slide the eggs onto a plate. Top with the seasoned meat, cilantro, and salsa.

Serves 1

High-Protein Frittata

This is an easy breakfast dish that is loaded with protein. You can customize it to your liking, so use whatever veggies you like or have in your fridge. This is a great way to use up leftovers.

• 1 tablespoon olive or coconut oil• ½ small onion, chopped• ½ cup mushrooms, sliced• 2 cups baby spinach leaves

• 8 large eggs• Freshly ground black pepper, to taste• 4 strips of uncured, nitrate-free bacon, cooked and crumbled

Preheat oven to 350 degrees F. Heat a large ovenproof skillet over medium heat and add the oil and vegetables. Sauté until tender. Remove from skillet and set aside.

Beat eggs in a large bowl and add the cooked vegetables. Season with freshly ground black pepper. Pour mixture into the skillet and put in the oven. Bake for 12 to 15 minutes or until eggs are firm to the touch.

Top with crumbled bacon and serve immediately.

Serves 4

Eggs Benedict Paleo Style

While this might not be the traditional version of eggs Benedict, you’ll love this grain-free version that is as good for you as it tastes. Once you try it, you’ll never want to go back to the old version again!

• ½ medium avocado• 2 tablespoons lemon juice• 1 clove garlic• 1 large egg

• 1 tomato slice• 2 slices uncured, nitrate-free bacon, cooked and crumbled• Freshly ground black pepper, to taste

Put the avocado, lemon juice, and garlic in a food processor and process until smooth and creamy.

Poach the egg in a pot of simmering water until done, about 4 minutes.

To serve, place the egg on top of the tomato slice and top with the avocado sauce and bacon. Season with freshly ground black pepper.

Serves 1

Everything Omelet

An omelet is a fast and easy way to have a quick and filling breakfast that seems like a meal at your favorite breakfast spot. This version uses a variety of meats and veggies, but the beauty of this dish is that you can use whatever you have on hand for excellent results. If you have the time, you can leave it open for a frittata-like dish.

• 3 large eggs• 1 tablespoon olive or coconut oil• ½ small onion, chopped• ½ cup broccoli, steamed• 2 slices uncured, nitrate-free bacon, cooked and crumbled

• 2 minimally processed sausage links, cooked and chopped• Freshly ground black pepper, to taste

Beat the eggs in a small bowl. Heat a small non-stick skillet over medium heat and add the oil.

Pour the eggs into the pan and allow to cook for 1 minute. Add the veggies and meat to one side and carefully fold the other side over the top of it. Cook until eggs are cooked through. Season with freshly ground black pepper.

Slide onto a plate and serve garnished with more bacon, if desired.

Serves 1

Egg Casserole for One

Sometimes you are in the mood for a delicious breakfast casserole filled with eggs, veggies, and breakfast meats, but you don’t have the time or need for a full-fledged kitchen marathon. If this is the case, this recipe fits the bill. It’s fast, easy, and doesn’t leave you with leftovers you can’t eat. For two, simply double the recipe and divide between two ramekins, or use a casserole dish if you’re serving more than one. Either way, you’ll love it!

• 2 large eggs• 2 broccoli florets, finely chopped• ¼ small zucchini, chopped• ¼ small onion, chopped• 5 spinach leaves, chopped

• 2 slices uncured, nitrate-free bacon, cooked and crumbled• 1 tablespoon olive or coconut oil• Freshly ground black pepper, to taste

Preheat oven to 350 degrees F. Beat eggs in a small bowl and mix in the veggies and bacon. Season with freshly ground black pepper.

Grease a single-serve ramekin with oil and pour the egg mixture in. Bake for 15 to 20 minutes until the top is lightly browned. Serve immediately.

Serves 1

Poached Eggs and Root Vegetable Hash

Root vegetables are high in fiber and flavor, and are a unique twist on the veggies you usually see with your morning eggs. Warm and crispy, they make a great substitute for potatoes, with fewer carbs and a lot more nutrients.

• 1 large beet, peeled and chopped• 1 medium turnip, peeled and chopped• 1 small onion, chopped• 2 tablespoons olive or coconut oil

• 1 sprig fresh rosemary, finely chopped• Freshly ground black pepper, to taste• 1 clove garlic, minced• 4 large eggs

Preheat oven to 400 degrees F. Toss veggies in the oil and lay on a single-layer sheet pan. Sprinkle on chopped rosemary. Season with freshly ground black pepper. Roast for about

15 minutes, remove from oven, and add the garlic. Roast for 10 more minutes, or until crispy around the edges.

While the veggies are cooking, poach eggs in a pot of simmering water, until just cooked.

To serve, divide the root vegetables between two plates and top with two eggs. Serve immediately.

Serves 2

Mini Egg Casseroles

These mini egg casseroles are quick to make and easy to take. They rely on sautéed veggies for their flavor, without the addition of cheese. Freeze them for later and microwave them on low for 30 seconds when you’re ready to use them. That way, you can have a quick and filling breakfast (or snack) anytime you want!

• ½ cup onion, minced• ½ cup red bell pepper, chopped• 2 strips uncured, nitrate-free bacon, crumbled

• 8 large eggs, beaten• 1 teaspoon dill• Freshly ground black pepper, to taste

Preheat the oven to 350 degrees F. Spray one muffin pan with cooking spray. Spray a skillet with cooking spray as well.

Sauté the onions and bell pepper in the skillet over medium heat. This extra step really makes the difference in flavor in this recipe.

Combine the onions and bell pepper in a bowl with the remaining ingredients. Season with freshly ground black pepper.

Pour ½ cup egg mixture in each muffin tin. Bake for 10 to 12 minutes, or until set and slightly golden.

Serves 4

Scrambled Eggs with Lox

Traditionally, lox is served with high-carb bagels and cream cheese. While these may taste good, neither fits in a Paleo lifestyle. This version uses high-protein eggs and sliced tomatoes for a healthier version that you’ll find just as tasty as the original. Smoked whitefish works well here too for a change of pace once in a while.

• 1 tablespoon olive or coconut oil• ½ small red onion, diced• 3 large eggs• 2 ounces smoked salmon, chopped

• Freshly ground black pepper, to taste• 1 large tomato, sliced• 1 teaspoon capers• 1 tablespoon fresh parsley, chopped

Heat oil in a medium skillet and add the onions. Cook until soft.

Beat the eggs in a small bowl and add the salmon. Season with freshly ground black pepper. Pour egg mixture over onions and scramble until cooked through.

To serve, top the tomato slices with the eggs and garnish with capers and parsley.

Serves 1

Chicken with Sweet Potato Hash Browns

It’s hard to find a breakfast on the Paleo plan that doesn’t include eggs, but this is one. You can serve it with eggs if you’d like, of course, but this dish stands on its own pretty well. Dark-meat chicken works nicely here, but use whatever you have on hand—it will still be delicious. The sweet potatoes make an excellent substitute for traditional greasy and high-carb hash brown potatoes.

• 2 sweet potatoes, peeled and diced into small pieces• 2 tablespoons olive oil• ½ small onion, diced• 4 chicken thighs, cooked, meat pulled off bones and chopped or shredded

• 1 teaspoon each, dried thyme and oregano• Freshly ground black pepper, to taste

Either in a microwave or steamer, steam sweet potatoes until tender and easily pierced with a fork. Divide in half and mash one half with a fork or potato masher.

In a large skillet, heat oil over medium-high heat. Add onion and cook until tender. Add chicken and spices, except pepper, and combine.

Add both sweet potato mixtures to the pan and combine the mixture thoroughly. Season with freshly ground black pepper.

Continue cooking until browned on the bottom, then flip to cook the other side until browned. Break up into small pieces and serve.

Serves 4

Paleo Muffins

There’s a reason why muffins are popular breakfast items: They’re easy to grab and go. Unfortunately, what you gain in convenience, you usually give up in health content. Not so with these muffins. Loaded with veggies, they are easy to whip up and you can keep them around for those mornings when you just need something you can grab as you’re headed out the door. No more worrying about indulging in high-carb muffins when you’ve got this high-protein version on hand.

• 1 teaspoon olive or coconut oil• ½ medium onion, chopped• 1 cup broccoli, finely chopped• ½ green bell pepper, diced

• ½ red bell pepper, diced• 8 large eggs• Freshly ground black pepper, to taste

Preheat oven to 400 degrees F. Grease a muffin tin with oil. Mix veggies in a large bowl and divide equally among muffin tins.

Beat eggs in a large bowl. Season with freshly ground black pepper. Pour mixture over veggies in the muffin pan.

Bake for 15 to 20 minutes, or until tops are browned. Loosen with a knife around the edges and cool before serving.

Makes 1 dozen

Paleo Huevos Rancheros

This popular egg dish is usually served with corn tortillas and beans, but once you try this version, you’ll be surprised by how tasty it can be without those high-carb additions. You don’t need those energy-sucking carbs for breakfast! This makes a fabulous brunch option as well.

• 1 tablespoon olive or coconut oil• 2 cloves garlic, minced• 1 red bell pepper, chopped• ½ small onion, diced• 1 jalapeño pepper, minced

• 2 large eggs• Freshly ground black pepper, to taste• ½ cup prepared salsa• ½ medium avocado, sliced

Heat oil in a medium skillet over medium heat. Add the garlic, bell pepper, onion, and jalapeño pepper, and sauté until soft. Add the eggs and cook until the whites are cooked through. Season with freshly ground black pepper.

To serve, top the eggs and veggies with salsa and avocado. Serve immediately.

Serves 1

Classic French Omelet

Some dishes need to be adapted to fit the Paleo lifestyle, but a French omelet is one that fits perfectly. Well, almost perfectly. Most French omelets have cheese in them. If you try it without, however, you may find it’s just as enjoyable. It may take practice to get the perfect visual effect, but the results are so delicious that you won’t mind the practice it takes to get there.

• 3 large eggs• 1 tablespoon olive or coconut oil• 2 tablespoons chopped fresh herbs of your choice

• Freshly ground black pepper, to taste• 2 slices minimally processed ham

Beat eggs in a bowl and set aside. Heat a non-stick skillet over medium heat and add the oil.

Add eggs, followed by herbs. Season with freshly ground black pepper. Cook for 1 minute and add the ham to the center. Once the eggs begin to cook, fold both sides toward the center.

Slide onto a plate and serve with extra ham slices and herbs for garnish.

Serves 1

Homemade Breakfast Patties

While sausage technically fits on the Paleo diet, it can be hard to find a variety that isn’t laced with added chemicals and fillers. Since you want to avoid these types of ingredients, making your own sausage is the best route to take. It’s also one that is not nearly as difficult as it may sound, and the results are worth it. Feel free to adjust your seasonings to suit your personal tastes.

• 1 pound ground pork• 1 teaspoon garlic powder• 1 teaspoon paprika• ½ teaspoon ground sage• 1 teaspoon fennel seeds

• ¼ teaspoon cayenne pepper• ¼ teaspoon white pepper• 2 tablespoons olive or coconut oil• Freshly ground black pepper, to taste

Using your hands, combine the pork with the seasonings in a large bowl until well combined.

Form into 8 to 10 patties. Heat a medium skillet over medium heat and add the oil. Fry the sausage patties until golden brown on both sides (about 4 minutes per side), making sure the inside is no longer pink. Season with freshly ground black pepper.

Serve immediately.

Serves 4

Paleo Western Omelet

Eggs are classics when it comes to Paleo diet recipes, and for good reason. High in protein as well as vitamins and minerals, they are what some would call a “super food.” Even better, they are ridiculously easy to cook. This recipe has been modified just a bit to fit the Paleo diet, but you won’t notice the difference, as it’s super delicious.

• 3 large eggs• 1 tablespoon olive oil• 2 ounces minimally processed, thick-cut ham

• ¼ cup chopped bell pepper• ¼ cup onion, chopped• ½ cup spinach, finely chopped• Freshly ground black pepper, to taste

Beat the eggs until frothy.

Add oil to a non-stick omelet pan and heat over medium heat. Add eggs. As they start to set, add the ham and veggies, spreading evenly throughout.

Fold over and finish cooking. Season with freshly ground black pepper. When eggs are thoroughly cooked, slide onto a plate and serve.

Serves 1

Caveman French Toast

While you might think the bread is the most important ingredient in French toast, you should try this recipe anyway. It’s just eggs with French toast seasonings, and it really is quite delicious. Once you try it, it will probably become one of your favorite Paleo diet recipes. Make sure you use only real maple syrup, and not too much!

• 4 large eggs• 1 tablespoon water• 1 teaspoon vanilla extract• 1 teaspoon cinnamon

• Pinch of nutmeg• 1 tablespoon coconut oil• Pure maple syrup for drizzling

In a small bowl, beat the eggs and water together until frothy. Add vanilla, cinnamon, and nutmeg.

Heat a non-stick omelet pan on medium-high heat. When hot, add coconut oil and swirl pan to coat.

Add half the egg mixture to the pan and let it cook through before flipping. Cook until browned on both sides.

Serves 2

Italian Frittata

Casseroles are comfort foods, and this one is no exception. A delicious recipe for a brunch, or even a lazy Sunday breakfast, this is one of the best Paleo recipes you’ll find.

• 2 tablespoons olive oil• 1 small onion, diced• 2 cloves garlic, minced• 1 zucchini, diced• 1 pound spinach, coarsely chopped

• 12 cherry tomatoes, quartered• ½ cup black olives• Freshly ground black pepper, to taste• 12 large eggs

Preheat oven to 375 degrees F.

In a large sauté pan, heat the oil over medium-high heat. Add the onions and garlic and cook until soft. Add the zucchini and continue cooking for a couple more minutes. Add spinach, combine and cook until wilted. Remove pan from heat and add the tomatoes and olives. Season with freshly ground black pepper.

In a large bowl, whisk the eggs until frothy.

Lightly brush the bottom of an 8 x 13-inch casserole dish with oil. Add the veggies to the dish. Pour over the egg mixture and stir to combine.

Bake for an hour until the top is browned and the center is cooked through. Slice into squares and serve.

Serves 6

Paleo Granola

Traditional granola doesn’t work on the Paleo plan: It’s loaded with oats, sugar, and other processed or high-carb ingredients. If you want something other than eggs for breakfast, this version fits the bill. It’s got nuts, fruit, and coconut and is easy to prepare and store for a quick snack as well.

• 1 cup raw pecans• 1 cup raw sunflower seeds• 1 cup raw walnuts• 1 cup raw sliced almonds

• 1 cup raw pumpkin seeds• 1 cup unsweetened coconut, shredded• 1 cup Medjool dates, chopped• 1 cup raisins

Soak nuts and seeds overnight in warm water, about 10 hours. Drain well.

Spread the nuts and seeds on a baking sheet in an even layer. Set oven to the lowest temperature possible and put the baking sheet in the oven door open, dehydrate nuts for 10 hours. Allow to cool completely.

Chop nuts and seeds and combine with the coconut, dates, and raisins. Serve either as a snack or with unsweetened almond milk as a breakfast cereal.

Serves 8

Paleo Waffles

While this isn’t something you want to eat everyday, the use of coconut flour in these waffles allows you to indulge once in a while, for a special occasion, or just a weekend treat.

• ¼ cup coconut flour• 4 large eggs• 1 tablespoon coconut milk• 1 tablespoon cinnamon

• ¼ teaspoon nutmeg• ¼ teaspoon baking soda• Pure maple syrup

Preheat a waffle iron. Blend all ingredients in a blender or by hand in a bowl. Pour batter in the center of the waffle iron, covering the entire surface area.

Cook until waffles release from the iron. Serve immediately with maple syrup.

Serves 2

Paleo Spinach Quiche

Traditional quiche is usually loaded with cheese, but you won’t miss it in this flavorful recipe. It’s a great dish to make the night before, especially if you already have the oven on for dinner.

• 1 teaspoon olive oil, plus more for greasing the pan• 1 cup chopped fresh spinach• ½ cup chopped red onion• ½ teaspoon salt

• ½ teaspoon freshly ground black pepper• ½ teaspoon ground nutmeg• 8 large eggs, beaten• ½ cup plain almond milk

Preheat oven to 350 degrees F. Grease a 9-inch glass pie plate.

In a small skillet, heat the olive oil over medium heat, and sauté the spinach, onion, salt, pepper, and nutmeg for about 5 minutes, or just until the onions are translucent.

Stir the eggs and almond milk together in a small bowl. Add the spinach mixture, stir, and pour into the pie plate.

Bake the quiche on the middle oven rack for 30 to 40 minutes, or until the center is completely set. Serve warm or at room temperature.

Serves 4 to 6

Banana-Berry Pancakes

These pancakes get their natural sweetness from berries and bananas. The recipe calls for raspberries, but you can substitute any type of berry. Berries are a great choice for the Paleo diet. They’re high in antioxidants and add intense flavor and sweetness to any dish.

• 6 egg whites, lightly beaten• 2 bananas, mashed• 1/3 cup raspberries, mashed

• 2 tablespoons almond butter• ¼ teaspoon cinnamon

Spray a skillet or griddle with cooking spray. In a large bowl, mix the egg whites, bananas, raspberries, and almond butter until smooth.

Pour the batter into the skillet using ½ cup for each pancake. Wait 2 to 3 minutes before flipping the pancakes. Cook an additional 2 to 3 minutes until golden brown. Serve with a sprinkling of cinnamon and/or fresh fruit.

Serves 2

High Fiber Bacon and Eggs

You probably don’t think of fiber when you think of this classic high-protein breakfast, but the addition of shredded cabbage makes it just that. This is one breakfast that will fill you up and keep you full for hours, making it perfect for the busy day ahead of you. This makes a great quick lunch or dinner as well.

• 6 slices of uncured, nitrate-free, thick-cut bacon• 1 tablespoon olive or coconut oil

• 2 cups cabbage, shredded• Freshly ground black pepper, to taste• 4 large eggs

Lay bacon on a sheet pan and preheat the broiler to high. Put bacon under the broiler and broil for 5 to 6 minutes per side, until desired crispness.

Heat the oil in a large skillet and add the cabbage. Cook until soft, browned, and lightly crisp. Season with pepper. Remove from pan and place on two plates.

Crack the eggs in the pan and cook until desired doneness. Season with freshly ground black pepper. To serve, place the eggs on top of the cabbage and serve with the broiled bacon.

Serves 2

Eggplant Holes

This is a Paleo take on the classic toast with a hole in it. Instead of bread, you use eggplant to get more nutrients, fewer carbs and, most importantly, an extremely delicious flavor. This is a dish you’ll want to eat every morning for breakfast.

• 1 medium eggplant• 2 tablespoons olive or coconut oil• 4 large eggs

• Green onions, chopped, for garnish• Freshly ground black pepper, to taste

Slice eggplant into 1-inch thick slices and season with pepper. Using a small cookie cutter, cut a hole in the center of each slice.

Heat a large skillet over medium-high heat. Add the oil, followed by the eggplant. Crack one egg into the center of each slice. Cook for 2 to 3 minutes and then flip, being careful not to let the egg fall out of the hole. Cook for another 2 minutes and remove from pan. Season with freshly ground black pepper. Garnish with the green onions and serve.

Serves 2

Подняться наверх