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Down South Paleo: Delectable Southern Recipes Adapted for Gluten-free, Paleo Eaters
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Down South Paleo: Delectable Southern Recipes Adapted for Gluten-free, Paleo Eaters

by Jennifer Robins
 

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Delicious Paleo Comfort Food Dishes from the Heart of the South

Being Paleo doesn't mean you have to skimp on Southern cooking. In Down South Paleo, Jennifer Robins, creator of Predominantly Paleo, offers Paleo-friendly takes on Southern staples such as:

- Home-Style Chicken-Fried Steak + Cream Gravy
- Mississippi Fried Catfish + Homemade

Overview

Delicious Paleo Comfort Food Dishes from the Heart of the South

Being Paleo doesn't mean you have to skimp on Southern cooking. In Down South Paleo, Jennifer Robins, creator of Predominantly Paleo, offers Paleo-friendly takes on Southern staples such as:

- Home-Style Chicken-Fried Steak + Cream Gravy
- Mississippi Fried Catfish + Homemade Tartar Sauce
- Texas Slow Cooker Beef Chili
- Crescent City Shrimp + Sausage Gumbo
- Fried Green Tomatoes
- Lone Star Huevos Rancheros
- Creamy Cajun Chicken + Pasta
- Mama's Fried Chicken Mashed "Taters"

Robins' mastery of alternative flours and smart use of other Paleo ingredients will keep your cooking healthy AND keep you from missing out on the comfort foods often restricted on the Paleo diet. In true Southern, comfort-food style, these Paleo twists will have you putting the extra "m" in Mmmm and saying "Y'all" like the locals in no time.

Editorial Reviews

From the Publisher

“With Down South Paleo, I get all the depth, charm and warmth of my favorite Southern foods back - WITHOUT the refined junk, sugars or grains, and without sacrificing any of the soulful flavors of the South. Jennifer is a genius!” —Liz Wolfe, New York Times bestselling author of EAT THE YOLKS

“Jennifer is not kidding around with the recipes in this book - they're extremely creative while remaining true to the essence of what we all know of Southern cooking. If you've been waiting for the perfect collection of recipes to share with your family that won't seem to budge on their eating habits, this book will be an absolute game-changer!” —Diane Sanfilippo, New York Times bestselling author of PRACTICAL PALEO

“Jennifer has done the impossible with her debut cookbook - she has created an entire book of mouth-watering Southern recipes free of grains and dairy. With Jennifer's recipes, we can still enjoy those rich, comforting, Southern flavors and still feel healthy, light, satisfied and energized! In addition to delectable recipes, Jennifer brings her Southern charm, hospitality and sass to this really fun cookbook!” —Arsy Vartanian, author of THE PALEO FOODIE COOKBOOK

Product Details

ISBN-13:
9781624141324
Publisher:
Page Street Publishing
Publication date:
08/11/2015
Pages:
208
Sales rank:
520,954
Product dimensions:
7.90(w) x 9.00(h) x 0.60(d)

Related Subjects

Read an Excerpt

Down South Paleo

Delectable Southern Recipes Adapted for Gluten-Free, Paleo Eaters


By Jennifer Robins

Page Street Publishing Co.

Copyright © 2015 Jennifer Robins
All rights reserved.
ISBN: 978-1-62414-134-8



CHAPTER 1

WHEN THE ROOSTER CROWS

One thing is for certain: a cowboy can hardly wrangle all the live-long day without a good start in the morning. This chapter takes a bunch of Southern and Tex-Mex breakfast favorites and recreates them with only whole foods and love.

You don't have to be an early riser to appreciate a good hearty breakfast. From Lone Star Huevos Rancheros to Paleo Pecan Waffles, this morning fare is made sans white flour. Yep, even Grandma's Grain-Free Biscuits and Sausage Gravy; you can bet the farm on it that there is no grain or dairy in sight!


PALEO PECAN WAFFLES

(GRAIN-, DAIRY-, SOY-, NIGHTSHADE-FREE)

If you've ever visited the state of Georgia, you know that pecans are one of the four major food groups. Whether you put 'em in pies or encrust fish with 'em, pecans are for lovin' and for eatin'! These waffles are made grain-free by using ground pecans as the flour and are dang tasty.

YIELD: 4 THICK WAFFLES

2 cups (300 g) pecan pieces
½ cup (60 g) tapioca flour
2 eggs
¼ cup (30 g) water chestnut flour
½ cup (120 ml) flax milk (or other dairy-free milk)
½ tsp sea salt
4 tbsp (60 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
½ cup (120 ml) coconut oil, melted
1 tsp (3 g) baking soda

FOR SERVING

Dairy-Free Butter
Fruit
Maple syrup

Preheat your waffle iron, and combine all of the ingredients in a blender. Blend on high until the batter is creamy, around 1 minute, and then pour into the greased waffle iron molds, being sure not to overfill. Follow your waffle iron's instructions on cooking time, typically taking around 5 minutes or so to cook through. Serve with my Dairy-Free Butter and top with fruit or additional maple syrup.


LONE STAR HUEVOS RANCHEROS

(GRAIN-, DAIRY-, NUT-, SOY-FREE)

This breakfast favorite typically situates a crispy corn tortilla under all the other tasty ingredients. This grain-free alternative offers a delicious, crispy tostada fashioned out of yuca root. Paired with the most amazing ranchero sauce, this dish will put the spurs right onto your boots!

YIELD: 6 SERVINGS


FOR THE RANCHERO SAUCE

1 onion, diced
1 tbsp (15 ml) avocado oil (or preferred cooking fat)
¼ cup (15 g) minced fresh cilantro
1 jalapeño pepper, seeded and minced
2 garlic cloves, minced
¼ tsp cayenne
8 oz (227 g) crushed tomatoes
2 cups (470 ml) organic chicken stock (or homemade)
¾ tsp cumin
Pinch salt if desired

FOR ASSEMBLING

6 Tostadas or substitute with hearts of romaine
12 pastured eggs, sunny side up or fried
2 avocados, peeled, pitted and sliced
Fresh cilantro to taste

To make the ranchero sauce, combine the diced onion and avocado oil in a medium-size skillet. Sauté over high heat, stirring occasionally to prevent burning. Once the onions are translucent and start to brown, after about 10 minutes, add in the remaining ranchero sauce ingredients. Bring to a simmer and continue stirring until the sauce reduces by almost half, about 15–20 minutes.

To assemble the huevos rancheros, place a tostada on a plate and place 2 cooked eggs in the center of the tostada. On one side of the eggs, spoon one-sixth of the ranchero sauce, and on the other side of the eggs, place a couple of slices of avocado. Sprinkle fresh cilantro on top to taste. Repeat until all 6 servings are plated. Serve hot!


CORNED BEEF HASH WITH BROWN GRAVY

(GRAIN-, DAIRY-, NUT-, SOY-, NIGHTSHADE-FREE)

Corned beef hash has been a brunch-time favorite for generations. This Southern version incorporates sweet potatoes and brown gravy to really put some sizzle in your skillet!

YIELD: 4 SERVINGS

FOR THE CORNED BEEF HASH

1 medium onion, diced
1 large sweet potato, diced
1 cup (235 ml) organic beef bone broth (homemade when possible)
1 lb (454 g) cooked organic corned beef, chopped or shredded

FOR THE GRAVY

1 tbsp (8 g) tapioca flour
1 tbsp (15 ml) olive oil
2 tbsp (30 ml) full-fat organic coconut milk
1 cup (235 ml) organic beef bone broth (homemade when
possible)
¼ tsp freshly ground black pepper
Sea salt to taste

FOR SERVING

4 sunny-side-up eggs (optional)

To make the corned beef hash, place the diced onion and sweet potato in a large, deep skillet over medium-high heat and pour the beef bone broth over the vegetables. Cover the skillet and allow the sweet potatoes to soften, around 20 minutes. Remove the lid and stir the ingredients. Now allow the vegetables to cook for another 5 minutes without the lid, stirring on occasion. Next, mix in the corned beef, stir and cook for 5 more minutes, until heated through. Turn the heat to low while you make the gravy.

To make the gravy, combine the tapioca flour and oil in a small saucepan. Turn the heat on medium and stir for about a minute. Now add in the coconut milk and continue stirring for a minute more. Next, pour in the beef bone broth and whisk until the gravy starts to thicken, approximately 5 more minutes. Once the desired consistency is achieved, remove from the heat at once and season with black pepper and sea salt if needed. Spoon over the corned beef hash while still warm. As an option you may top the hash with a sunny-side-up egg for an extra source of protein!


AUSTIN MIGAS

(GRAIN-, DAIRY-, NUT-, SOY-FREE)

This breakfast favorite will make even the most timid coyote howl. Packed with fresh vegetables, jalapeño for kick and homemade tortilla chips, it will quickly become a staple in any home!

YIELD: 4 SERVINGS

1 small red bell pepper, seeded and minced
1 jalapeño, seeded and minced
1 onion, diced
¼ cup (45 g) diced tomatoes, any variety
1 tbsp (15 ml) avocado oil, lard or preferred cooking fat
7 pastured eggs
¼ cup (60 ml) flax milk (or other dairy-free milk)
½ tsp salt
¼ tsp cracked black pepper
¼ tsp onion powder
1 cup (60 g) chopped cilantro
Tortilla Chips, broken into thin strips (can be omitted or
substituted with store-bought sweet potato chips)

Sauté the red bell pepper, jalapeño, onion and diced tomatoes in the avocado oil in a large skillet over medium-high heat until they become softened and translucent, about 10 minutes.

While the vegetables are cooking, whisk together the eggs and flax milk in a bowl, until well combined. Once the veggies are cooked, add in the eggs and continue cooking over medium-high heat. Add in the remaining seasonings except for the cilantro. Scramble the eggs until cooked through, around 10 minutes, being careful not to let them burn. Right before removing from the heat, add in the cilantro and homemade tortilla chips. Cook for an additional 3 minutes and then serve.


TEXAS BLUEBONNET BIRDS' NESTS

(GRAIN-, DAIRY-, NUT-, SOY-, NIGHTSHADE-FREE)

With only a handful of ingredients, these birds' nests are satisfying and packed with flavor. They are a crowd-pleaser for the whole family; you can bet the farm on it!

YIELD: 4 SERVINGS

1 lb (454 g) pastured breakfast sausage, uncooked
2 pastured eggs
2 tsp (2 g) minced chives
¼ tsp pepper
¼ tsp sea salt
¼ tsp garlic powder

Preheat the oven to 350°F (180°C, or gas mark 4).

In a mini muffin tin, take approximately 1 tablespoon (15 g) of the breakfast sausage and press it into a single muffin cup. Press it down and up against the sides of the cup, creating a hollow center. Repeat with the remaining sausage until you have filled 16 of the mini muffin cups.

In a mixing bowl, whisk together the eggs, chives, pepper, sea salt and garlic powder until well combined. Using a spoon, distribute the egg mixture evenly among the sausage "nests," being careful not to overfill.

Bake for 12–18 minutes, or until cooked through. Watch to prevent overcooking. Remove the muffin tin from the oven and remove the "nests" from the muffin cups. They should easily pop out of the muffin tin using a spoon.


TAQUERIA BREAKFAST BURRITO

(GRAIN-, DAIRY-, NUT-, SOY-FREE)

Why wait 'til supper to chow down on a burrito when you can start your mornin' with one?! This breakfast burrito wraps a warm, soft, grain-free tortilla around a delicious blend of eggs, tomato and diced onion.

YIELD: 4 SERVINGS

8 pastured eggs
¼ cup (60 ml) flax milk (or other dairy-free milk)
1 vine-ripened tomato, diced
¼ cup (40 g) minced red onion
¼ tsp garlic powder
¼ tsp onion powder
½ tsp sea salt
½ tsp ground black pepper
2 tsp (10 ml) olive or avocado oil
Handful of chopped cilantro, divided (optional)
4 large Tortillas

FOR SERVING Homemade Salsa (optional)

In a bowl, whisk together the eggs and milk. Add the tomato, onion, garlic powder, onion powder, sea salt and pepper and stir to combine.

Heat the oil in a large skillet over medium-high heat. Once hot, pour in the egg mixture, and allow it to begin to set. Once the underneath starts to cook, use a spatula to shift the eggs so the uncooked portion is given access to the heat. Repeat until the eggs are scrambled and then remove from the heat. Add the cilantro if desired.

Spoon one-fourth of the scrambled egg mixture into the center of each tortilla. Fold in the sides of the tortilla until there is just about an inch (2.5 cm) or so between them and then roll the partially folded burrito from top to bottom until it is sealed off on all sides. Feeling saucy? Top these beauties with Homemade Salsa.


FRIED EGGS BENEDICT + "CORNBREAD" WAFFLES

(GRAIN-, DAIRY-, SOY-FREE)

Although the origin of eggs Benedict might have been a little farther north, this version is no doubt Southern! The English muffin is replaced with a "cornbread" waffle, and the Canadian bacon with honey maple ham. And of course, rich, creamy, dairy-free hollandaise tops it off!

YIELD: 3 SERVINGS

FOR THE "CORNBREAD" WAFFLES
1 cup (120 g) blanched almond flour
3 tbsp (24 g) coconut flour
1 tsp (3 g) baking soda
4 pastured eggs
½ cup (120 ml) palm shortening
3 tbsp (45 ml) local raw honey
3 tbsp (45 ml) 100% pure applesauce
1 tsp (5 ml) apple cider vinegar

FOR THE FRIED EGGS

1 tbsp (15 ml) bacon fat, avocado oil or preferred cooking fat
6 pastured eggs
Sea salt and pepper to taste

FOR THE HOLLANDAISE SAUCE

4 pastured egg yolks
2 tsp (10 ml) lemon juice
2 tbsp (30 ml) organic full-fat coconut milk
4 tbsp (60 ml) light olive oil
1/8 tsp sea salt
Pinch of paprika

FOR SERVING

6 oz (168 g) pastured maple honey ham, sliced and warmed
1½ cups (105 g) baby spinach

To make the waffles, begin by preheating your waffle maker. Combine the flours and baking soda in one bowl and then combine the eggs, shortening, honey, applesauce and vinegar in another. Incorporate the wet ingredients into the dry, using a hand mixer if necessary to ensure the ingredients are mixed well. Once the waffle iron is hot, pour one-third of the mixture in the center and follow your waffle maker's instructions, removing the cooked waffle once prompted. Make the remaining 2 waffles and set aside.

To make the eggs, preheat the preferred cooking fat in a large skillet over medium-high heat. Crack each egg into the skillet carefully and fry on each side for about 2–3 minutes, or until the desired doneness. Add salt and pepper to taste. Set the eggs aside briefly while you make the hollandaise.

To make the hollandaise, whisk together the egg yolks and lemon juice vigorously for 2 minutes. Heat the coconut milk and olive oil in a small saucepan over high heat for about a minute, or until heated through. Slowly drizzle the hot oil mix into the egg yolks, whisking vigorously. Once the oil is completely incorporated, add the salt and paprika.

To serve, first layer a single waffle on a plate. Layer 2 ounces (56 g) of the ham and one-third of the spinach leaves on top of the waffle. Next stack 2 eggs on top of the spinach. Finally, drizzle with one-third of the hollandaise sauce. Serve right away!


CHORIZO BREAKFAST TACOS + TOMATILLO PICO DE GALLO

(GRAIN-, DAIRY-, NUT-, SOY-FREE)

Think tacos are just for supper? No way, José! This here breakfast taco packs some heat with the chorizo, then cools things off with a tomatillo pico de gallo. This is one breakfast that will leave you craving more.

YIELD: 4 SERVINGS

FOR THE TACO FILLING

8 pastured eggs
½ cup (120 ml) flax milk (or preferred dairy-free milk)
½ tsp garlic sea salt
1 tbsp (15 ml) olive oil or preferred cooking fat
1 lb (454 g) organic chorizo, casings removed

FOR THE TOMATILLO PICO DE GALLO
3 tomatillos, husked, rinsed and minced
½ red onion, minced
½ tsp garlic sea salt
Handful of cilantro, chopped
Juice from 1 lime

FOR SERVING 4 large or 8 small Tortillas or substitute with hearts of romaine

To make the taco filling, in a mixing bowl, combine the eggs, milk and garlic sea salt. Whisk until well combined. In a large skillet over medium heat, scramble the eggs in the olive oil until light and fluffy but cooked through, about 7–8 minutes. Use a spatula to break up the eggs while cooking to prevent burning. Set the eggs aside. In a medium-size skillet, cook the chorizo over high heat, breaking it up into crumbles as it cooks. This will take about 5–7 minutes; set the chorizo aside.

To make the pico de gallo, combine all the ingredients and stir. Keep chilled until ready for use.

Premade tortillas may be warmed in the toaster oven or regular oven at 300°F (150°C, or gas mark 2) for several minutes; keeping the heat low will warm them while preventing them from crisping up like tostadas.

To assemble the breakfast tacos, into each tortilla, scoop a spoonful of eggs, followed by a spoonful or two of chorizo and finally top with pico de gallo.


COCONUT PANCAKES WITH PEACH COMPOTE

(GRAIN-, DAIRY-, NUT-, SOY-, NIGHTSHADE-FREE)

There is just somethin' about pancakes on a griddle that makes the troubles of the world melt away. Topped with peach compote, these nut-free pancakes are the perfect comfort food.

YIELD: 3 SERVINGS

FOR THE PANCAKES
2 tbsp (30 ml) olive oil (or preferred cooking fat), plus more for griddle
½ cup (60 g) coconut flour
1 cup (235 ml) coconut milk (or other dairy-free milk)
3 eggs
½ tsp baking soda
1 tsp (5 ml) pure vanilla extract
2 tbsp (24 g) coconut palm sugar

FOR THE PEACH COMPOTE
10 oz (284 g) chopped peaches, fresh or frozen
2 tbsp (30 ml) water
2 tbsp (24 g) coconut palm sugar
½ tsp pure vanilla extract

Preheat the griddle (or skillet) over medium-low heat with enough oil to grease the bottom.

To make the pancakes, combine all the pancake ingredients in a mixing bowl and stir until well combined. Allow the batter to thicken slightly by letting it sit for a minute or two before cooking. Once the cooking surface is hot, pour silver dollar–size pancakes, a few at a time, onto your griddle (or skillet); they should be no more than 3 or 4 inches (7.5 or 10 cm) in diameter in order to ease flipping. Keeping the heat on medium-low will help prevent burning, as coconut flour has a tendency to burn. Cook for 2–3 minutes on the first side. Using a thin flexible spatula, flip the pancakes when ready and then cook for another 2 minutes on the other side. Remove them from the griddle and repeat until all the batter has been used.

To make the peach compote, combine all the ingredients in a small saucepan over high heat, stirring continuously for about 15 minutes. The liquids will reduce and produce a thick syrup and the peaches will be nicely softened. Serve the pancakes with a spoonful of compote on top.


GRANDMA'S GRAIN-FREE BISCUITS + SAUSAGE GRAVY

(GRAIN-, DAIRY-, EGG-, SOY-, NIGHTSHADE-FREE)

Let's be honest, shall we? Homemade biscuits and gravy are like the pot of gold at the end of the rainbow. They are the most prized Southern breakfast, and when you can make 'em right, YOU are as good as gold!

YIELD: 3 SERVINGS

FOR THE BISCUITS
1 cup (120 g) blanched almond flour
½ cup (60 g) tapioca flour
3 tbsp (24 g) water chestnut flour
½ tsp sea salt
1 tsp (3 g) baking soda
2 tbsp (30 ml) bacon fat
½ cup (120 ml) full-fat coconut milk
1 tbsp (15 ml) local raw honey

FOR THE GRAVY
1 lb (454 g) pastured breakfast sausage
1 (13.5 oz [378 g]) can full-fat organic coconut milk
¼ cup (60 ml) water
3 tbsp (24 g) tapioca flour
½ tsp sea salt
½ tsp freshly cracked black pepper

Preheat the oven to 400°F (200°C, or gas mark 6).


(Continues...)

Excerpted from Down South Paleo by Jennifer Robins. Copyright © 2015 Jennifer Robins. Excerpted by permission of Page Street Publishing Co..
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.

Meet the Author


Jennifer Robins turned to whole foods following a life-altering health crisis and no help from traditional treatments. Her challenge resulted in finding creative ways to combine real ingredients to taste like old favorites. She currently lives in Arlington, Virginia until the next Air Force adventure begins!

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