Paleo Takes 5 - or Fewer
Healthy Eating was Never Easier with these Delicious 3, 4 and 5 Ingredient Recipes
By Cindy Sexton
Page Street Publishing Co. Copyright © 2014 Cindy Sexton
All rights reserved.
The most minimal of the bunch, these 3 ingredient recipes are marked with beauty because of their simplicity. With a less-is-more mentality, these recipes will allow the true flavors of the foods you are using to shine through. Paired to complement one another, each dish will leave you feeling accomplished knowing how little it took to create something purely delicious. Try one of my favorites: the bacon-wrapped rosemary sweet potato fries. It's a one-pan wonder that cooks up into caramelized bundles. Bundles of joy that is — it's literally like the bacon is hugging the sweet potato because it's so happy! If you are celebrating a special occasion, spree for the pork belly. Every time we make this dish, we are greeted with meat that is so juicy, it literally melts in our mouths with the added bonus of a little crispy crunch. Match it with the garlic mashed potatoes and you'll take it over the edge. Up for adventure? Try boiling your own lobster and serving it with parsnip fries dipped in smoked paprika mayonnaise. Is your mouth watering yet? Good! This is just the beginning: read on to find out about more of my makings.
+ BACON-WRAPPED ROSEMARY SWEET POTATO FRIES
+ ZESTY LIME SRIRACHA WINGS
+ CREAMY ROASTED BUTTERNUT SQUASH SOUP WITH GINGER & CILANTRO
+ GINGERED BALSAMIC AND DATE GLAZED CHICKEN LEGS
+ SHAKE 'N' BAKE CHOPS
+ PARSNIP AND CARROT MASH WITH A HINT OF NUTMEG
+ CIDER COLLARD GREENS WITH PANCETTA
+ CLAM CURRIED MUSSELS
+ CHORIZO & KALE WITH SAUTÉED ONIONS
+ PAN-FRIED BASIL PESTO COD
+ PORK BELLY WITH GARLIC MASHED POTATOES
+ SESAME CRUSTED SEA BASS WITH GARLIC-INFUSED BABY SHRIMP
+ ROASTED GARLIC JERUSALEM ARTICHOKES WITH HAZELNUTS
+ LOBSTER WITH TARRAGON PARSNIP FRIES
+ TOMATO BRAISED CHICKEN DISH
+ BLACK PEPPER SEARED AHI TUNA STEAK WITH PICKLED GINGER
+ ROOT VEGETABLE CHIPS WITH COARSE SEA SALT
FROM THE GROCER: SWEET POTATOES + BACON + HOT PEPPER SAUCE
BACON-WRAPPED ROSEMARY SWEET POTATO FRIES
I distinctly remember the day my husband and I came up with this recipe. We were walking home along the beach and talking about what we'd make for dinner. We knew that we were going to make homemade chicken wings and wanted something super delicious to go along with them. Honestly, who doesn't love the amazing combo of sweet potatoes and bacon? I know we do! The rosemary and hot pepper sauce make these bite-sized morsels totally irresistible. For extra enjoyment, we dipped them in some gorgeous guacamole. Eater beware: highly addictive! They're like candy!
MAKES 4 SERVINGS
4 large sweet potatoes, peeled and sliced
1 tbsp (2 g) dried rosemary
1 lb (454 g) good quality bacon
a dash of coarse sea salt or flakes
a generous splash of hot pepper sauce
Preheat your oven to 350°F (176°C).
Start by peeling and slicing the sweet potatoes into sticks (chunky fry style) and place them in a bowl. Sprinkle with dried rosemary and mix thoroughly using your hands or tongs.
Then take each sweet potato stick and wrap them with slices of bacon on a diagonal. Once wrapped, arrange the sticks evenly on a baking sheet lined with aluminum foil with the loose bacon ends face down.
Bake for 40 minutes, until bacon becomes crispy. If you wish to make them extra crispy, turn the oven to broil for the remaining 5 to 10 minutes. Plate and sprinkle with coarse sea salt. Finish by topping with a splash or two of hot sauce.
+ SIDE NOTE: If the bacon is too wide, you can slice it lengthwise so it is easier to wrap around the sweet potato fries!
+ NUTRIENT DENSITY FACT: Sweet potatoes are an excellent source of vitamin A, with over 1x the RDA.
FROM THE GROCER: FRESH CHICKEN WINGS + HOT SAUCE + LIME
ZESTY LIME SRIRACHA WINGS
Folks always seem shocked and somewhat surprised when they find out that they can still enjoy chicken wings while following a paleo lifestyle. The homemade variety is what I am talking about here! So super uncomplicated, they are really no sweat to make at all. As you probably already know, baked chicken wings can be done in a variety of different ways. This wing recipe will bestow a desired crispiness, woven in with a spicy sauce
MAKES 2 TO 4 SERVINGS
2 ½ lbs (1.2 kg) fresh chicken wings, about 24
2 tbsp (30 mL) olive oil
¼ cup (60 mL) of hot sauce (we recommend Sriracha)
1 lime, zest and juice
freshly chopped cilantro for garnish
Preheat oven to 375°F (190°C).
Pour all the wings into a large bowl and drizzle with the olive oil. Using tongs, mix thoroughly making sure all of them are coated in the oil. Arrange the wings on your baking sheet lined with aluminum foil.
Bake in oven for approximately 40 to 50 minutes, turning them with tongs every 15 minutes. Once crispy to your liking, pour them back into a clean large glass mixing bowl. Add in the hot sauce and toss again using the tongs to coat evenly.
Discard used aluminum foil and re-line the baking sheet with a new layer of foil. Arrange the wings back on the baking sheet and evenly sprinkle with lime zest. Place baking sheet back into the oven and broil for 5 minutes. Remove from oven and let rest for 5 minutes before serving, as they will be very hot! Drizzle with a little bit of freshly squeezed lime juice and plate. Garnish with freshly chopped cilantro.
+ SIDE NOTE: If you want a bit more sauce, feel free to pour some in a small bowl for dipping. Look for a sauce that is an artisanal brand with clean and minimal ingredients. We found ours at the farmers market!
+ NUTRIENT DENSITY FACT: Chicken wings are an excellent source of selenium. They are also a good source of iron, phosphorus and vitamin B3
FROM THE GROCER: BUTTERNUT SQUASH + COCONUT MILK + FRESH CILANTRO
CREAMY ROASTED BUTTERNUT SQUASH SOUP WITH GINGER & CILANTRO
Smooth, silky and satisfying. This soup will be sure to warm you on one of those days where you just need a little extra comfort. This rich and velvety dish holds an irresistible texture that is very pleasing to the palate. The gorgeous hint of ginger and added bonus of fresh cilantro will tantalize your taste buds with every spoonful. It's a simple dish that holds many benefits such as providing lovely leftovers for the next day and being an affordable way to feed the tummies of your entire family. Pairs well with a side salad for lunch or fill up a mug and enjoy this warmth by itself whenever you are hungry.
MAKES 6+ SERVINGS
2 medium butternut squash, halved and gutted
2 tbsp (28 g) coconut oil
1 (1.7 cups [400 mL]) can full fat coconut milk
4 cups (950 mL) water
1 to 2 tbsp (7 to 14 g) ground ginger, depending on taste
a handful fresh cilantro, chopped
2 tsp (10 g) sea salt
2 tsp (5 g) ground pepper
Preheat oven to 350°F (195°C).
Using a sharp knife, halve and remove the seeds from the butternut squash. You can roast the seeds if you so desire. Brush the flesh side with coconut oil and place face down on a baking sheet lined with aluminum foil. Roast in oven for approximately 45 minutes to 1 hour, until fork tender.
When done, remove and spoon out squash into a Dutch oven pot. Add in can of coconut milk (shake well) and water. Using an immersion hand blender, puree for 5 to 10 minutes until smooth and creamy. Finally, add in ground ginger, fresh cilantro, salt and pepper. Stir thoroughly, making sure all lumps have been dissolved.
If you tolerate dairy, add in some Parmesan or goat cheese and/or use full fat cream.
+ SIDE NOTE: If you do not wish to roast the squash, you can peel, cube and boil until softened.
+ NUTRIENT DENSITY FACT: Ground ginger packs some serious punch. It is an excellent source of manganese, with over 14x the RDA. It is an excellent source of selenium and iron. Ginger also contains good amounts of copper, magnesium, potassium, zinc, vitamin B3 and vitamin B6.
FROM THE GROCER: CHICKEN LEGS + FRESH DATES + FRESH GINGER
GINGERED BALSAMIC AND DATE GLAZED CHICKEN LEGS
When my husband and I made this recipe for the first time, there may have been a game of rock, paper, scissors in our kitchen to determine who would get the last one! Best two out of three always wins! This simple and easy glaze will leave your family or dinner guests wondering what sweetness just hit their lips. Don't fancy chicken legs? No worries, this glaze works well with chicken thighs, breasts or wings as well.
MAKES 3 SERVINGS
6 chicken legs/drumsticks, skin-on
3 tbsp (33 g) cooking fat (we used butter)
8 fresh dates, pitted and finely chopped
¾ cup (180 mL) balsamic vinegar
1 tbsp (15 g) fresh ginger, grated
½ tsp salt
ground pepper to taste
Preheat oven to 375°F (190°C).
Start by brushing chicken legs with some melted cooking fat. Place the chicken on a rack in a roasting pan and bake for 35 minutes, or until skin becomes crispy (internal temperature of 175°F [79°C]).
In the meantime, puree dates, balsamic vinegar, ginger, salt and pepper in a small food processor. Pulse these ingredients together until a paste has formed. You may have to stop it occasionally and scrape the mixture off the sides, as sometimes the dates can stick.
Transfer the mixture to a small saucepan and heat over medium heat on the stovetop, stirring occasionally until it becomes the consistency of a honey-like glaze. If it is too thick you may have to add in a little bit more balsamic.
Remove the chicken when cooked and brush generously with the date glaze, making sure the entire drumstick is coated. Return to oven and broil for approximately 5 minutes, watching closely. You can use tongs to turn, and broil opposite side if you wish. Let them sit and cool for 5 to 10 minutes before serving.
+ SIDE NOTE: The glaze is sweet, so a little goes a long way!
+ NUTRIENT: DENSITY FACT: Dates are a good source of copper.
FROM THE GROCER: PORK CHOPS + EGGS + ALMOND FLOUR
SHAKE 'N' BAKE CHOPS
If you are a '70s baby you will probably remember eating Shake 'n' Bake chops back in the day. You know, the kind where you would buy the premade spices in a box, open up a pack, throw it all in a plastic bag, give it a shaky-shake and bake away. I recall it like it was yesterday! I used to love that. My siblings and I used to argue over who would get to lick the crumbs out of the bag. Gross, eh? Try these super straightforward chops that crisp up nicely in the oven and will perhaps bring you back to your childhood.
MAKES 4 SERVINGS
4 pork chops, (1.5 lbs [680 g]) bone in
2 tsp (10 g) sea salt
2 eggs, whisked
1 cup (90 g) almond flour
¼ cup (60 g) Italian seasoning (dried oregano, marjoram, thyme, rosemary, basil and sage)
Place chops on a wire racked baking sheet. Salt and allow time to sit and then pat dry to remove some of the moisture. Start by whisking eggs together in a medium glass bowl to create an egg wash. In a separate bowl, combine the almond flour and dried herbs.
Next, take pork chops and dip/dredge in egg. After that, submerge the pork chop in the bowl with all the dry ingredients and completely coat on all sides or shake in a plastic bag. Place in the fridge for 30 minutes to 1 hour. This helps the coating to set and stick well during the cooking process.
Preheat oven to 350°F (176°C).
Place on wire racked baking sheet, and bake in the oven for 30 minutes at 350°F (176°C). Turn the oven up to 375°F (190°), and bake for another 10 minutes or so. For extra crispiness broil for an additional 3 to 5 minutes, watching carefully! Remove from oven, and let cool for 5 minutes before serving.
+ NUTRIENT DENSITY FACT: Ground almonds are an excellent source of copper, manganese and vitamin E, all of which are approximately 1x the RDA. They are a very good source of magnesium, phosphorus and vitamin B2 as well as a good source of iron and vitamin B3
FROM THE GROCER: PARSNIPS + CARROTS + CHICKEN BROTH
PARSNIP AND CARROT MASH WITH A HINT OF NUTMEG
Creamy, smooth and buttery in texture, this side will work well with many main dishes and is a welcomed alternative to your regular mashed potatoes. Adding a pinch of nutmeg releases a complementary flavor that is a solid affinity to its counterparts. Using an immersion hand blender is a must in this dish, as it ensures a consistency that is worth writing home about.
MAKES 4+ SERVINGS
3 parsnips, peeled and cut into chunks
6 carrots, peeled and cut into small chunks
6 cups (1.4 L) water
1/3 cup (80 mL) chicken broth
3 tbsp (43 g) butter
¼ tsp nutmeg
½ tsp sea salt
¼ tsp ground pepper
freshly chopped parsley or chives for garnish
Place parsnips and the carrots in a large Dutch oven and cover them with water. Bring to a boil over high heat. With the lid on, cook for 15 to 20 minutes on high heat, or until the vegetables have softened. Check doneness with a fork.
Turn down the stovetop to medium low heat. Pour out most of the water, leaving only a little bit. Add in broth, butter, nutmeg, salt and pepper.
Using an immersion hand blender, mix all the ingredients until a puree is formed (don't be shy about giving your arms a workout here because a very creamy consistency is your goal). Garnish with freshly chopped parsley or chives.
+ SIDE NOTE: If the mash seems too thick, you can continue whipping while adding in a bit more broth or butter to make it even creamier! Carrots typically take a little bit longer to cook than parsnips, so cut them in smaller chunks.
+ NUTRIENT DENSITY FACT: Nutmeg is an excellent source of copper and manganese, with both just over 1x the RDA. It is also a good source of iron, magnesium, phosphorus and vitamin B1
FROM THE GROCER: PANCETTA + YELLOW ONION + COLLARD GREENS
CIDER COLLARD GREENS WITH PANCETTA
The first time I tried collard greens was during a trip in New Orleans. The second time was at a BBQ joint in Boston while we were on vacation and visiting Mat Lalonde. Both experiences were impressive, leaving me with the notion of, "Hey, I could easily make these myself!" It's a peppy side dish that just makes me happy while chowing down on some ribs, wings or pulled pork. Look for these rich, dark leafy greens in the produce section of your health food store. The pancetta, red pepper flakes and cider vinegar are quite the trio. They come together to create a party in the mouth with this one!
MAKES 4 SERVINGS
4 to 6 thick slices pancetta, cut into small chunks
1 small yellow onion, finely diced
2 bunches collard greens, stems removed and cut into ribbons
1 tsp red pepper flakes
sea salt and ground pepper to taste
2 tbsp (30 mL) apple cider vinegar
In a large cast-iron skillet, cook the pancetta over medium to high heat on the stovetop. Allow the pancetta to cook for 15 minutes or until the chunks become slightly crispy. Use tongs to turn them over during this process. Scoop them out when done, using a slotted spoon and set aside in a small glass bowl.
Keep the remaining pork fat from the pancetta in the skillet. Turn the heat down to medium-low and begin to cook and stir the onion, until softened. Add in the collard greens, red pepper flakes and salt and pepper, stirring well in order to mix everything together and coat with the pork fat.
Stir back in the bits of pancetta and add the cider vinegar. Cook covered over medium heat for about 30 minutes or until the collard greens are completely softened.
If you tolerate dairy, add in some Parmesan cheese.
+ SIDE NOTE: The key ingredient in this dish is the apple cider vinegar — it's very complementary, thus I wouldn't recommend subbing it with another kind of vinegar. When raw, it'll seem like A LOT of greens but they reduce a ton when cooking!
+ NUTRIENT DENSITY FACT: Collard greens are an excellent source of vitamin K, with approximately 5x the RDA. They are also a very good source of vitamin A and a good source of vitamin C.
FROM THE GROCER: CLAM JUICE + DICED TOMATOES + MUSSELS
CLAM CURRIED MUSSELS
Love seafood? Love soup? Then this pairing is the best of both worlds. Enjoy scooping up this Indian-inspired broth with these bite-sized tidbits from the sea. The tomato expands this dish to give it even more structure with every bite. Not familiar with red curry powder? Don't worry, it can easily be found at grocery stores in the international cuisine section. Its use is unforgettable, as it provides a lovely color and a distinct taste that works hand-in-hand with this dish. An easy weeknight dinner that takes no time at all!
MAKES 2 TO 3 SERVINGS
2 cups (475 mL) clam juice
1 (1¾ cups [398 mL]) can diced tomatoes
2 tsp (7 g) red curry powder
½ tsp sea salt
¼ tsp ground pepper
2 lbs (908 g) mussels, cleaned and de-bearded
freshly chopped parsley for garnish
Rinse, scrub and de-beard the mussels. In a large Dutch oven, pour in clam juice, diced tomatoes and red curry powder. Bring to a boil, stirring occasionally. Reduce heat to medium and add salt and pepper. Pour in mussels and cook covered for 10 to 12 minutes (Continues...)
Excerpted from Paleo Takes 5 - or Fewer by Cindy Sexton. Copyright © 2014 Cindy Sexton. Excerpted by permission of Page Street Publishing Co..
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