Читать книгу The Paleo Cookbook - Rockridge Press - Страница 8
ОглавлениеSALADS AND DRESSINGS
Sweet and Savory Chicken Salad
A great combination of chicken mixed with fruits and vegetables makes this salad a unique and tasty treat. Unlike most chicken salads, the grouping of avocado and mayonnaise adds a flavorful side while the apples, grapes, and cranberries add a distinctly sweet side. Top with walnuts and celery to add an extra-crunchy texture.
| • 4 boneless, skinless chicken breasts, cooked and shredded• ½ cup dried cranberries• 1 cup celery, chopped• ¾ cup green grapes, halved• ½ cup walnuts, chopped | • 1 avocado, peeled, pitted and diced• 1 apple, peeled, cored and chopped• 1 cup olive-oil mayonnaise• Juice of 1 lemon• Freshly ground black pepper, to taste |
Combine the chicken, cranberries, celery, grapes, walnuts, avocado, and apple in a large bowl and mix well.
In a separate bowl, combine the mayonnaise with the lemon juice and whisk.
Add the dressing into the large bowl with the chicken mixture and toss until all are coated well in the dressing. Season with freshly ground black pepper. Serve chilled.
Serves 4
Conch Salad
Conch has a sweet, smoky flavor similar to clams. The conch is “cooked” seviche style in this dish by the acidity of the citrus. If you can’t find conch at the market, scallops make a respectable stand-in. This is a great light lunch or dinner when you don’t really feel like cooking a hot meal.
| • 4 conch, cleaned with skin removed• 1 small onion, chopped• 1 stalk celery, chopped• ½ small sweet pepper, diced | • 1 large tomato, sliced• Juice of 2 limes• Juice of 1 orange• Freshly ground black pepper, to taste |
Cut the conch into ¼-inch strips.
In a small bowl, toss the conch with all of the ingredients. Season with freshly ground black pepper.
Chill for 30 minutes before serving.
Serves 2
Tuna Salad with a Twist
Tuna is the perfect high-protein food for those following the Paleo diet. Green onions, jalapeños, ginger, and red chili flakes definitely give this salad a zesty bite. Served on a bed of lettuce, this dish makes for a satisfying meal.
| • 2 cans white albacore tuna• 1 cup green olives, chopped• 2 green onions, chopped• 1 jalapeño pepper, finely chopped• 3 tablespoons capers, rinsed• 1 tablespoon pickled ginger, chopped• ½ teaspoon red chili flakes | • Juice of 1 lemon• Juice of 1 lime• 1 tablespoon olive oil• 1 head butter lettuce or mixed greens• 1 avocado, pitted and sliced• Freshly ground black pepper, to taste |
In a mixing bowl, combine all of the ingredients except the lettuce and avocado. Season with freshly ground black pepper.
Divide the lettuce between two chilled plates and place half the tuna mixture onto each. Arrange half of the avocado onto each salad and serve immediately.
Serves 2
Bacon and Spinach Salad
Bacon and Spinach Salad
Bacon goes with everything but is especially nice with spinach. The walnuts and hard-boiled eggs add a nice variety of flavors and textures to this dish, making this a great salad for a full meal. You can also add a protein such as grilled chicken breast or a piece of broiled fish for a nice flavor profile.
| • 1 pound fresh spinach, washed, drained, and torn into bite-sized pieces• 1 can sliced water chestnuts, drained• 1 pound fresh mushrooms, thinly sliced• Freshly ground black pepper, to taste | • 6 slices uncured, nitrate-free bacon, cooked and crumbled• ½ cup walnuts, chopped and toasted• 4 large eggs, hard-boiled and sliced |
Combine the spinach with the water chestnuts and mushrooms. Season with freshly ground black pepper. Divide between two plates.
Top with crumbled bacon, walnuts, and sliced eggs. Serve immediately.
Serves 2
Yam and Kale Salad
Yam and kale are both power foods loaded with essential vitamins and other good stuff that you need. The flavors of this dish are deep and satisfying, and this recipe can be a meal in and of itself. If you’re looking for a little more, you can always pair this salad with roasted pork or even a tenderloin steak.
| • 2 large yams, peeled and cut into 1-inch cubes• 3 tablespoons olive oil, divided• Freshly ground black pepper, to taste• 1 medium onion, cut in half and sliced | • 3 cloves garlic, minced• 1 pound kale, torn into pieces• 2 tablespoons apple cider vinegar• 1 teaspoon of thyme |
Preheat oven to 400 degrees F.
Toss yams with 2 tablespoons of olive oil and season with pepper. Bake yams for 25 to 30 minutes or until tender. Allow to cool.
In a medium sauté pan, add the remaining tablespoon of olive oil. Add the onion and garlic and cook to a golden brown, about 3 minutes. Add the kale and cook for a few minutes until it wilts.
Combine the yams, kale, vinegar, and thyme together in a bowl. Season with freshly ground black pepper. Serve immediately.
Serves 2
Zucchini and Basil Salad
The flavors of this dish are very vibrant, like eating out of your garden. The hard-boiled eggs add a nice shot of protein for your diet, making this a great Paleo salad. It’s filling, refreshing, and an excellent summer meal when you have way too many vegetables that you can’t seem to put to use otherwise.
| • 1 pound zucchini, shredded with skin on• ½ cup fresh basil, chopped• ¾ cup cherry tomatoes, halved• 2 hard-boiled eggs, chopped | • 1 tablespoon olive oil• 1 teaspoon thyme• 1 teaspoon apple cider vinegar• Freshly ground black pepper, to taste |
Combine all ingredients and toss well. Season with freshly ground black pepper.
Serve immediately.
Serves 4
Brussels Sprouts and Beet Salad
Roasting the Brussels sprouts and beets really brings out the flavors of these satisfying vegetables. A touch of sweetness creates the perfect balance for the senses. If you are someone who thinks they don’t like either of these somewhat controversial veggies, then you should try this salad. It just may change your mind!
| • ½ pound Brussels sprouts, ends trimmed, outer leaves removed, cut in half lengthwise• 4 tablespoons plus 1/3 cup olive oil, divided• Freshly ground black pepper, to taste• 4 small red beets, tops trimmed to ½-inch, washed, and cut in half lengthwise | • 1 tablespoon Dijon mustard• 1 tablespoon honey• Squeeze of lemon juice• 1 small red onion, thinly sliced into rings |
Preheat oven to 350 degrees F.
Toss the Brussels sprouts in two tablespoons of olive oil and place in a baking dish. Add pepper if desired, then roast until tender, about 20 minutes.
Toss the beets in two tablespoons of olive oil. Place beets onto a foil-covered cookie sheet. Roast in oven until tender.
Peel beets with a knife and cut into ¼-inch slices.
Make the dressing by whisking together 1/3 cup olive oil with mustard, honey, and lemon juice. Toss the Brussels sprouts and beets with the dressing. Arrange the Brussels sprouts, beets, and sliced onion onto salad plates and serve warm.
Serves 4
Easy Greek Salad
Avocado, sun-dried tomatoes, and artichoke, along with crunchy onion and bell peppers, create a satisfying salad loaded with flavor—a nice variation on a classic Greek salad. For best results, use the freshest vegetables you can get your hands on.
| • 2 tablespoons balsamic vinegar• 3 tablespoons olive oil• 1 teaspoon Greek seasoning• 1 ripe avocado• 1 green bell pepper, sliced• ¼ medium red onion, sliced• 1 cup black olives, pitted and cut in half | • 2 tomatoes, cut into bite-sized pieces• ½ cucumber, halved and sliced• 1/8 cup sun-dried tomatoes packed in olive oil• 1/8 cup artichoke hearts• Freshly ground black pepper, to taste |
Whisk together the balsamic vinegar, olive oil, and Greek seasoning.
Combine the rest of the ingredients with the dressing. Season with freshly ground black pepper. Let chill covered in the refrigerator for 30 minutes before serving.
Serves 2
Arugula, Prosciutto, and Cantaloupe Salad
Prosciutto is the perfect match to melon, bringing out the salty, savory flavor of the ham and the sweetness of the cantaloupe. The arugula adds a nice spicy contrast and the walnuts add a bit of crunch. This salad is best in the summer when you can get a fresh melon that is picked at the perfect time.
| • 4 cups arugula, loosely packed• 6 slices good quality prosciutto, cut into ½-inch strips• ½ cantaloupe, seeds and rind removed, cut into ½-inch cubes | • 1 cup walnuts, roughly chopped• Freshly ground black pepper, to taste• Olive oil, to taste |
Divide the arugula among four plates.
Top the arugula with prosciutto, cantaloupe, and walnuts. Season with freshly ground black pepper.
Drizzle a little olive oil over each salad.
Serves 4
Crab and Mango Salad
Crab is a good source of protein and omega-3 fatty acids. The mango adds a nice sweet-and-sour component to the salad. One bite of this salad and you’ll think you’re on an island in the Caribbean—especially if you can eat it outside on a nice sunny day.
| • 4 cups mixed baby greens• ¼ cup fresh cooked crabmeat, picked over for shells• 1 mangos, peeled and diced• ½ cucumber, peeled and sliced thin | • Juice from 2 limes• 1 tablespoon fresh mint, roughly chopped• 2 teaspoons olive oil• Freshly ground black pepper, to taste |
Divide the mixed lettuce between two plates.
Toss the remaining ingredients together in a bowl. Season with freshly ground black pepper. Divide the crab salad between the two plates, heaping it in the center of the lettuce.
Serves 2
Shrimp with Mango Salad
Seafood is an essential ingredient in most any diet because it’s so nutrient dense. This salad is a great introduction to seafood for those who have steered away from it in the past. The different flavors used in combination with the shrimp provide a very mild taste compared to other seafood dishes, such as mussels or oysters.
| • 3 tablespoons fresh lime juice• 2 tablespoons olive oil• Freshly ground black pepper, to taste• 2 large mangos, peeled, pitted, and diced | • 2 avocados, peeled, pitted, and diced• 2/3 cup green onion, finely chopped• 2/3 cup cilantro, finely chopped• 1 pound shrimp, peeled and cooked |
Prepare the vinaigrette by combining the lime juice with the olive oil in a small bowl. Season with freshly ground black pepper and set aside.
Mix the mangoes, avocado, green onion, cilantro, and shrimp in a large bowl. Pour in the vinaigrette and mix well.
This salad is best served cold, so it is recommended that you keep it chilled if you are not serving it right away.
Serves 4
Mushroom Salad
This salad can be prepared with any type of mushroom. Portobello mushrooms will add a good meaty side to the taste, and they will also absorb the marinade, making them extremely flavorful. Wild mushrooms are another variety that will add a pleasant, yet distinct taste to your salad. Any fresh green may be used—arugula and baby spinach are two wonderful options.
| • 2 tablespoons plus ¼ cup shallots, finely chopped, divided• 3 tablespoons rice vinegar• 11 tablespoons olive oil, divided | • 2 pounds mushrooms• 1 teaspoon fresh thyme• Freshly ground black pepper, to taste• 6 ounces fresh greens |
In a small bowl, combine the 2 tablespoons shallots and vinegar. Beat the mixture together and set aside for 5 minutes to permit the shallots to absorb the vinegar. Once they have absorbed the vinegar, mix in 7 tablespoons of olive oil and set aside.
In a large skillet over a medium-high heat, add the remaining oil. Add in the mushrooms and sprinkle with the thyme and some pepper. Depending on what type of mushrooms you use, the cooking time will vary. Add the ¼ cup shallots in with the mushrooms and continue cooking until the shallots are soft. Season with freshly ground black pepper.
Fill a large plate or bowl with the fresh greens. Place the mushrooms from the skillet on top of the greens and top with the vinaigrette.
Serves 4
Walnut and Beet Salad
Beets are a valuable root vegetable, low in saturated fat and cholesterol and a good source of dietary fiber and vitamin C. However, most people are not familiar enough with beets to use them regularly. This salad offers a quick and tasty way to incorporate beets into your diet.
| • 4 medium-sized red beets, stems and ends removed• 1/3 cup walnuts, chopped | • 2 tablespoons balsamic vinegar• 2 tablespoons olive oil• Freshly ground black pepper, to taste |
Preheat oven to 400 degrees F. Wrap each beet in foil and place on a baking sheet. Roast in the oven for just about an hour.
Remove beets from the oven and allow to cool. Once cool enough to handle, remove them from the foil. While still warm, remove the skin of the beets. Plastic gloves are suggested so you do not stain your hands.
Slice beets into large chunks. Place in a medium bowl and mix in the remaining ingredients. Season with freshly ground black pepper. Allow beets to saturate in the dressing prior to serving.
Serves 4
Sweet-and-Sour Sweet Potato Salad
Combining a unique combination of flavors—from the sweetness of the apples and sourness of the lemon juice to the saltiness of bacon—this salad is a great complement to any barbeque and will be the talk of the town at your next potluck dinner. The potatoes and eggs offer a soft consistency, while the apples add a nice crunchy surprise to create a great balance of texture.
| • 3 medium sweet potatoes, peeled and cubed• Water, to cover potatoes• 5 strips of uncured, nitrate-free bacon, roughly chopped• 4 tablespoons olive oil• 4 tablespoons olive-oil mayonnaise | • 2 tablespoons fresh lemon juice• 1 tablespoon chopped chives• 1 tablespoon Dijon mustard• Freshly ground black pepper, to taste• 3 hard-boiled eggs, chopped• 1 green apple, chopped with skin still on |
Combine the sweet potato cubes with water in a large saucepan over medium heat and bring to a boil. Cook until tender.
In a small skillet, fry bacon until crispy. Set aside.
In a small bowl, combine the olive oil, mayonnaise, lemon juice, chives, and mustard to create the dressing. Add fresh pepper as desired.
In a large bowl, combine the potatoes, eggs, bacon, and apples, then top with the dressing.
Serves 4 to 6
Spicy Scallop Salad
Scallops can be a terrific option, and they are quick and easy to make. They are an excellent source of vitamin B12, zinc, magnesium, selenium, and phosphorus, which many people lack in their diet. The cayenne pepper adds a little zing, and the scallops blend very well with it.
| • 2 big handfuls of mixed greens• 1 red bell pepper, seeded and cut into strips• 1 avocado, cubed• Juice of 1 lemon• 1 teaspoon Dijon mustard | • 1 clove garlic, minced• 2 teaspoons cayenne pepper• Freshly ground black pepper, to taste• ½ cup plus 3 tablespoons olive oil, divided• 1 pound small sea or bay scallops |
Combine the mixed greens, peppers, and avocado into a large bowl. Set aside.
Prepare the vinaigrette by stirring together the lemon juice, mustard, garlic, cayenne, and black pepper. Once combined, gradually mix in the ½ cup olive oil.
Rinse the scallops and delicately pat dry.
Heat a skillet over medium heat and add the 3 tablespoons oil and the scallops. Cook for approximately 2 minutes on each side until they are an opaque white color and just cooked through.
Combine the scallops with the bowl of mixed greens and veggies, and top with dressing. This is best served when the scallops are still warm.
Serves 4
Hot Chicken and Zucchini Salad
This is a hot salad featuring the unique combination of chicken and zucchini that is simple to prepare. Top with fresh almonds to complement the lemon and garlic mayonnaise.
| • 2 pounds chicken breasts, cut into cubes• 3 tablespoons coconut oil• 1 large onion, chopped• 5 zucchinis, cut into cubes• 1 tablespoon dried oregano• Freshly ground black pepper, to taste | • 7 tablespoons olive-oil mayonnaise• Juice of 2 lemons• 2 cloves garlic, minced very finely• 1 head romaine lettuce, washed and shredded• Sliced almonds, optional |
Add the chicken cubes and coconut oil in a large pan over a medium-high heat until thoroughly cooked. Set aside.
Add the onion in the same pan and cook until soft, approximately 5 minutes.
Put in the zucchini cubes and oregano, and season with pepper. Cook until the zucchini cubes are soft.
Mix the mayonnaise, lemon juice, and garlic into a small bowl.
Add the cooked chicken, onion, and zucchini to the mayonnaise and stir well.
Add romaine lettuce, mix well, and serve in bowls. This hot salad is delicious topped with some almonds.
Serves 4
Canned Salmon Salad
Just because something comes from a can doesn’t mean it can’t be delicious. Salmon can be hard to come across, and even harder to keep fresh. Wild canned salmon can be a great addition to salad and is readily available as a cheap source year round. This recipe offers a complete meal with a distinctive taste and is very simple to prepare.
| • 2 cans wild salmon• Juice of 2 lemons• 5 to 6 tablespoons olive oil• 2 diced cucumbers, peeled or not• 1 onion, chopped• 1 large tomato, diced | • 1 avocado, pitted and diced• 2 tablespoon fresh dill, chopped, optional• Lettuce leaves for serving• Freshly ground black pepper, to taste |
Drain the liquid from the canned salmon, place in a bowl, and squash well with a fork.
Mix the lemon juice and olive oil into the salmon. Next, add the cucumbers, onions, tomato, and avocado and mix again. Add dill if desired. Season with freshly ground black pepper. Serve over cold lettuce leaves.
Serves 2
Pumpkin Salad
