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Primal Cuisine: Cooking for the Paleo Diet

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Overview

Nourishing and innovative paleo recipes to delight your family, impress your guests, and inspire your culinary talents while improving your health

• Includes more than 150 primal recipes, with more than 20 options for every meal of the day, including snacks and dessert

• Offers step-by-step advice to eliminate unhealthy carbohydrates and optimize daily protein and healthful fat intake

• Each recipe is free of grains, gluten, sugar, chemicals, ...

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Overview

Nourishing and innovative paleo recipes to delight your family, impress your guests, and inspire your culinary talents while improving your health

• Includes more than 150 primal recipes, with more than 20 options for every meal of the day, including snacks and dessert

• Offers step-by-step advice to eliminate unhealthy carbohydrates and optimize daily protein and healthful fat intake

• Each recipe is free of grains, gluten, sugar, chemicals, antibiotics, and hormones

• Companion cookbook to Primal Body, Primal Mind

Improve your health, boost your energy levels, increase your brain power, live longer, and even save money on your grocery bills with 150 budget-conscious paleo diet recipes from gourmet chef Pauli Halstead. These easy-to-follow recipes provide more than 20 choices for every meal of the day—even desserts and snacks—and all are free of grains, gluten, sugar, chemicals, antibiotics, and hormones.

More than just a cookbook, Primal Cuisine also explains the dietary theory behind the primal lifestyle. Chef Pauli’s step-by-step advice to eliminate unhealthy carbohydrates and optimize protein and healthful fat intake demonstrates how the foods of our ancestors—such as wild-caught fish, grass-fed meats, and organic vegetables, nuts, seeds, and berries—are still the best choice when it comes to improving your physical and mental health.

From Mardi Gras Crab Cakes with Creole Remoulade to Beef Carpaccio Salad, from comfort foods like Sunday Roast Chicken with Herb Butter to completely sugar-free desserts like Lemon Cheesecake with Berries, this companion to the bestselling Primal Body, Primal Mind opens the door to a sustainable primal lifestyle of health, energy, mental focus, and long life using innovative recipes to delight your family, impress your guests, and inspire your culinary talents.

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Editorial Reviews

Poor and Gluten Free Blog

“The author, Pauli Halstead, is a long-time chef and caterer, and it shows in her cookbook. Her recipes look and sound gourmet, but are easy enough for the average home cook to follow.”
Wisconsin Book Watch

Primal Cuisine proves that one does not need to give up gourmet gustatory pleasures to enjoy a healthy, high-nutrition diet similar to the one humanity has evolved eating.”
Lierre Keith

“Finally, the cookbook we’ve been waiting for. Just reading these recipes was satisfying--they’re dense with real food, rich with flavors, and luscious with that wonderful ingredient everyone else has shunned: fat.”
Cate Shanahan
Primal Cuisine offers the home chef an indispensable tool of health empowerment. Each recipe represents one step away from the man-made world of sickness toward a life in balance with the remaining bounty of nature.”
Anna Jedrziewski
“...a fabulous book of recipes, based on healthy, primal nutrition, that will have you drooling as you head for the kitchen. From a healthy breakfast of Fried Eggs with Asparagus & Pecorino Romano or Wild Mushroom & Roasted Garlic Frittata, through Smoke Trout Paté, Curried Onion & Ginger Soup, Barbecued Chicken Salad, Mahi-Mahi Fish Tacos with Butter Lettuce Tortillas, and Lamb Shanks Adobo, to Nora’s Coconut Bliss Truffles and I Am Bright Avocado-Lime Pie, eating healthy becomes an exciting journey of delights.”
Maria Rickert Hong
“So not only does the book do an excellent and concise job of educating about how to select quality foods (Paleo diet or not), it’s also got some great recipes.”
From the Publisher
“The author, Pauli Halstead, is a long-time chef and caterer, and it shows in her cookbook. Her recipes look and sound gourmet, but are easy enough for the average home cook to follow.”

“What do I like about this book? 1). I love the cover, the paper, the font, the lay-out and the size of it. It just feels good to hold and to read. 2). The FOOD! These recipes are clear and not too difficult but the emphasis is on that caterer’s magic touch – FLAVOR AND APPEARANCE. Follow Pauli’s lead and you’ll look like a sous-chef yourself! There are party platters here, as well as breakfast, salad dressings and desserts. 3). The first 40 pages are about food, health and why grains, sugars, food additives and bad fats are out. It’s not preachy, but perfect for some gentle coaching of readers wanting to know more of the WHY as well as the HOW. 4). There are 20 pages on stocking the pantry. Excellent resources are given as well as info on how to find real olive oil and the best spices and seasonings. 5). It’s a great gift book! My suggestion is to buy 10 copies and your holiday and Birthday shopping for a year are done! The price is only $19.95… A relief when so many books are topping $35 these days. Pauli and I share a lot about our health issues and life changes, as well as laughing at some behind-the-scenes looks at several of those dessert recipes! Buy it. Love it. Share it. You’ll like this one. ”

Yaakov Levine
“As a nutritionist, I particularly appreciate cookbooks that include important information about the health benefits of a particular diet plan in addition to appealing recipes. Primal Cuisine: Cooking for the Paleo Diet, by chef Pauli Halstead, offers both...This cookbook and guide for eating a healthy primal diet includes a wide range of recipes for both the beginner and the gourmet cook. Chef Pauli Halstead has indeed done her homework and offers this guide to fun, wholesome, and nutritious meals, from appetizers to what she calls her dessert recipes: Perfect Ending.”
Beverly Meyer
“What do I like about this book? 1). I love the cover, the paper, the font, the lay-out and the size of it. It just feels good to hold and to read. 2). The FOOD! These recipes are clear and not too difficult but the emphasis is on that caterer’s magic touch – FLAVOR AND APPEARANCE. Follow Pauli’s lead and you’ll look like a sous-chef yourself! There are party platters here, as well as breakfast, salad dressings and desserts. 3). The first 40 pages are about food, health and why grains, sugars, food additives and bad fats are out. It’s not preachy, but perfect for some gentle coaching of readers wanting to know more of the WHY as well as the HOW. 4). There are 20 pages on stocking the pantry. Excellent resources are given as well as info on how to find real olive oil and the best spices and seasonings. 5). It’s a great gift book! My suggestion is to buy 10 copies and your holiday and Birthday shopping for a year are done! The price is only $19.95… A relief when so many books are topping $35 these days. Pauli and I share a lot about our health issues and life changes, as well as laughing at some behind-the-scenes looks at several of those dessert recipes! Buy it. Love it. Share it. You’ll like this one. ”
Under the Primal Influence Blog

“If you want to learn how to make a variety of delicious primal masterpieces in your own kitchen then you’ll find Primal Cuisine a handy edition to your recipe book collection. However if you want to go a step further and expand your knowledge to include our evolutionary heritage with regards to nutrition and health and the link between how our ancestors ate to becoming a guide for ‘the proper nutrition for modern humans’ then you will thoroughly enjoy this read!”
October 2013 Under the Primal Influence Blog
“If you want to learn how to make a variety of delicious primal masterpieces in your own kitchen then you’ll find Primal Cuisine a handy edition to your recipe book collection. However if you want to go a step further and expand your knowledge to include our evolutionary heritage with regards to nutrition and health and the link between how our ancestors ate to becoming a guide for ‘the proper nutrition for modern humans’ then you will thoroughly enjoy this read!”
January 2013 Poor and Gluten Free Blog
“The author, Pauli Halstead, is a long-time chef and caterer, and it shows in her cookbook. Her recipes look and sound gourmet, but are easy enough for the average home cook to follow.”
January 2013 Wisconsin Book Watch
Primal Cuisine proves that one does not need to give up gourmet gustatory pleasures to enjoy a healthy, high-nutrition diet similar to the one humanity has evolved eating.”
author of The Vegetarian Myth Lierre Keith
“Finally, the cookbook we’ve been waiting for. Just reading these recipes was satisfying—they’re dense with real food, rich with flavors, and luscious with that wonderful ingredient everyone else has shunned: fat.”
author of 21 Life Lessons From Livin' La Vida Low Jimmy Moore
“Mouthwatering recipes gorgeously photographed, Primal Cuisine is an invaluable nutritional health resource you won't want to live without!”
ND Lauren A. Noel
“Primal Cuisine provides a clear and straightforward guide to any beginner of the primal lifestyle and a fabulous tool for any well-seasoned primal aficionado. Pauli has written a heart- felt yet informative book that I highly recommend.”
host of the Frankie Boyer show Frankie Boyer
“As a passionate advocate for removing gluten from the American diet, Chef Pauli has hit a home run with Primal Cuisine.”
Susan B. Martinez
“Everyone should read this book. No kidding, we all need to experience the shock of finding out how iffy our food supply is, and how to get beyond it. You'll be "reading labels" after going through this gorgeous book, with its full-color dishes, like Endive "Spoons" and Curried Onion and Ginger Soup and Panna Cotta (ice cream). Junk food equals junk health, and Halstead's chapters are a clear guide to the Paleo diet (the kind our genes expect). Cholesterol problem? Overweight? Medical issues? It's mostly how we eat that got us there. Not a typical cookbook, PRIMAL CUISINE's recipes steer us away from toxins, carcinogens, gluten, carbs, sugar and trans-fats - and tastefully so! Here at last is the gourmet's handbook to health.”
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Product Details

  • ISBN-13: 9781594774867
  • Publisher: Inner Traditions/Bear & Company
  • Publication date: 11/21/2012
  • Edition description: Original
  • Pages: 288
  • Sales rank: 291,921
  • Product dimensions: 7.90 (w) x 9.90 (h) x 0.60 (d)

Meet the Author

Pauli Halstead has been a Bay Area and Wine Country chef for more than 30 years. She began her culinary career in 1975 when she opened Pauli’s Café in the Pacific Heights neighborhood of San Francisco. Now retired, she lives in Nevada City, California.

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Read an Excerpt

Primal Cuisine

Cooking for the Paleo Diet
By Pauli Halstead

Healing Arts Press

Copyright © 2012 Pauli Halstead
All right reserved.

ISBN: 9781594774867

ORGANIC FOOD AND SUSTAINABLE EARTH

DEFINING GRASS-FED OR PASTURED


What are the health benefits of eating exclusively grass-fed and pastured animal products? First of all they are leaner (lower in fats), but the fats they do contain are much healthier for you than fats from commercially raised grain-fed animals. When farm animals are raised on lush green grass they absorb the vital nutrients, vitamins, and minerals into their flesh, fat, and bones. Grass-fed meat and the accompanying fats are richer in antioxidants, including vitamins E, beta-carotene, and vitamin C. Also, they do not contain added hormones, antibiotics, or other drugs.

Almost any food animal we are familiar with can be raised partially or entirely on grass. The most common products are beef, lamb, bison, yak, goat, pork, poultry, and dairy cows. Meat from grass-fed animals has anywhere from two to four times more omega-3 fatty acids than from grain-fed animals. Omega-3 fatty acids are good fats, and they play a vital role in the functioning of every cell of the body. Omega-3s are essential for a healthy heart and a superbly functioning brain. They are significant in lowering cholesterol and blood pressure. People with a high intake of omega-3s in their diet are 50 percent less likely to suffer heart attack and are also less likely to suffer from depression, schizophrenia, ADD/HD, autism, or Alzheimer’s disease. It is estimated that only 40 percent of Americans consume an adequate supply of omega-3 fatty acids, and this national deficiency is reflected in our rising costs of health care.

Meat, poultry, eggs, and dairy products from grass-fed or pastured animals are among the richest known source of another good fat called “conjugated linoleic acid,” or CLA. Animals raised on fast-growing grass contain from three to five times more CLA than those raised on grains. Much of the CLA is stored in the fat of the animals, and that is why including the fats from the exclusively grassfed animals in our diet is of great benefit to our health. Butter from grass-fed cows contains CLA, fat-soluble vitamins A, D, E, and K2 (activator X). In 1945, Dr. Weston A. Price described what he called “Activator X” as a critical nutrient for optimal health. This “X Factor” has now been identified as vitamin K2. This vitamin is naturally occurring in the fat of ruminants that graze upon green grass. Vitamin K is essential in helping your bones absorb vitamin D.

There is evidence that CLA may be a potent defense against cancer. In a Finnish study, women who had the highest levels of CLA in their diet had a 60 percent lower risk of breast cancer than those with the lowest levels. When we switch from grain-fed meat and dairy products to grass fed, we may be able to significantly lower our risk of cancer. This can be achieved simply by including one glass of pastured milk, one or two ounces of grass-fed cheese, or a small portion of grass-fed meat in your daily diet. It’s that simple.

Eggs from pastured hens are also far richer in vitamin D, another important vitamin that we Americans are deficient in today. In fact, Nora Gedgaudas, author of Primal Body, Primal Mind, suggests that vitamin D could be the single most important vitamin for our overall health and is probably the most important antioxidant in the body. Vitamin D lowers the risk of all cancers, including skin cancers. It boosts the immune system and helps prevent autoimmune diseases like multiple sclerosis and rheumatoid arthritis, prevents cardiovascular disease, Parkinson’s disease, and both Type-1 and Type-2 diabetes. Vitamin D also supports healthy brain function and moods and prevents seasonal affective disorders.

What is important to know is that vitamin D is found almost exclusively in the flesh and fats of grass-fed animals and wild-caught fish. The diet of our ancestors included up to 4,000 IU or more of vitamin D daily. Today, the recommended American daily allowance is only 400 IU and is very inadequate for meeting all the cellular requirements of maintaining our health. Synthetic vitamin D is not going to work; we need the natural vitamin D that only sunlight and animal sources (animals exposed to sunlight and a diet of grass) can provide.

GRASS-FED MEATS

Blue Cheese Burger on a Butter Lettuce “Bun”
SERVES TWO


This delicious burger has no bun. You will never miss it. What makes these burgers so tasty and moist is the caramelized onion.

4 tablespoons sesame oil
1 medium yellow onion, thinly sliced
6 ounces grass-fed ground beef
2 tablespoons raw cream or milk
1 tablespoon aged balsamic vinegar
1 tablespoon Grilled Tomato Ketsup (optional)
sea salt and twist of pepper
4 large leaves of red leaf butter lettuce
4 ounces Pt. Reyes Blue, raw cow’s milk cheese
Garnish: thickly sliced garden tomatoes, avocado slices, and sweet red onion slices; more Grilled Tomato Ketsup

In a heavy bottomed skillet heat 2 tablespoons of the sesame oil and slowly caramelize the onions until brown and creamy.

In a bowl, combine the ground beef, caramelized onions (reserve some of the onions for garnishing the burger), raw cream or milk, balsamic, and ketsup. Season with a little sea salt and a couple twists of pepper and mix well. Divide the mixture into two balls and then form into patties about 3/4 inch thick.

In a heavy bottomed skillet heat the remaining 2 tablespoons of oil over medium-high heat and brown the meat for about 1-2 minutes on each side. Rare is good.

Place one large butter lettuce leaf in the center of the dinner plate. Place the hamburger in the center of the plate and top with the blue cheese and your chosen garnishes. Add another twist of pepper if desired, and then place the last butter lettuce leaf on top.



Continues...

Excerpted from Primal Cuisine by Pauli Halstead Copyright © 2012 by Pauli Halstead. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents


Metric Conversion Chart

Acknowledgments

Foreword

From “Caveman Cooking” to an Everyday Culinary
“Enchanted Grotto” by Nora Gedgaudas

Preface
A Note to the Reader

Introduction
Choosing Health, Embracing the Paleo Diet

Part 1
The Primal Diet, a Sustainable Earth, and the Paleo-friendly Kitchen

The Paleo Diet
Good Nutrition Is a Way of Life
The Paleo Diet Is Good for the Earth
The Primal Human Diet, Our Evolutionary Heritage
The Big Fat Lie
Food for Thought: Daily Protein Requirements

Sustainable Body, Sustainable Earth
Soil Depletion Is Nutrient Depletion
Defining Grassfed and Pastured
Grassfed, Pastured, and Vitamin D
Humanely Raised Pork
Seafood, Turning the Tide
In Search of Sustainable Solutions

Diet and Health

Gluten, the Culprit for So Many Ills
The Milk Devil, Casein
The Truth about Raw and Processed Milk
Avoiding rBGH
Antibiotics in Our Food Supply and Consumer Labels
Cumulative Carbohydrate Consumption
Children Do Not Have to Be Overweight, but They Do Need Healthy Fats!
The Health Risks of GMOs (Genetically Modified Organisms)
Food Additives to Avoid

Paleo Pantry: Setting the Stage for Success
Recommended Tools for the Pleasure of Cooking
Stocking the Pantry
Shopping for Health

Part 2
Recipes

A Good Breakfast

Paleo Party

Soulful Soups

Salad Days

Condiments and Sauces

Eat Your Vegetables!

What’s for Dinner?
Wild-Caught Seafood
Grassfed Meats

Pastured Poultry

Perfect Endings

Resources

Recommended Books and Publications

Index

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  • Anonymous

    Posted January 23, 2013

    Gorgeous and delicious recipes! I am not a left over person unt

    Gorgeous and delicious recipes! I am not a left over person until now. The recipes are so good I look forward to eating them at the next meal.

    2 out of 2 people found this review helpful.

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