Archive for the Paleo Recipes Category

Paleo Pork Pot Roast

Posted in Paleo Recipes on November 25, 2009 by dragonfitness

3-4 lb Shoulder of Pork

2 small onions, sliced

3 Tbs diced garlic, fresh or jarred

2 tomatoes, wedged

32 oz vegetable broth (chicken broth or beef broth can be substituted)

salt, to taste

pepper, to taste

3 Tbs lard or olive oil


Brown all sides of roast over medium heat in pressure cooker.  Remove roast and place onions, garlic, and tomato into pan and saute for 3 minutes.  Add broth and roast.  Place cover on pressure cooker and cook on medium until rocker weight starts to sizzle and bob.  Lower heat until rocker weight bobs about 8 times a minute.  Cook for one hour.  Take pressure cooker off heat for five minutes and then run pressure cooker under cold water to release pressure.  When pressure is released, it is safe to open the cooker.  Open cooker away from face and wear oven gloves.


To make a nice, thick gravy, place liquid, tomatoes, onions, and garlic into a blender.  If still not thick enough, mix in some tapioca powder or arrowroot until desired thickness.


Paleo Condiments- Mark Sisson

Posted in Paleo Recipes on November 15, 2009 by dragonfitness

Homemade Condiment Creations

sauces Homemade Condiment CreationsTomatoes – yep. Vinegar – seems fine. Sugar – wait, what? Even ketchup isn’t safe from the wrath of sugar.

Think you have to ditch the bottle – the condiment bottle that is – in order to avoid these hidden sugars? Not a chance, especially if you have the baseline kitchen skills necessary to whip up some of these homemade alternatives. Read on for simple Primal recipes for ketchup, mayonnaise, mustard, barbeque sauce and almond butter. Enjoy!



There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.

6 ounces tomato paste
2/3 cup apple cider vinegar
1/3 cup water
2 tbsp of your preferred sugar substitute (optional)
2 tbsp onions
2 cloves garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp pepper

Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.



If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!

2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil

Heat the egg yolks, lemon juice, water, and sugar in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.


mustard Homemade Condiment Creations

Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe

1/4 cup white or brown mustard seeds
1/4 cup red wine vinegar
1/4 cup dry red wine
1/2 cup dry mustard
2 tsp salt
1/4 tsp ground allspice
2 tbsp cold water

Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.

Faux Honey Mustard

honeymustard Homemade Condiment Creations

This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!

1 cup mayonnaise (extra credit if you use your own homemade version!)
1/3 cup mustard (again, there’s no harm in using your own!)
2 tbsp lemon juice
1 packet sugar substitute or a bit of honey

Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.

Barbeque Sauce

bbqsauce Homemade Condiment Creations

Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe, which uses diet soda in place of the sugar!

2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
1 small onion (minced)
1 clove garlic (minced)
1 6oz can tomato paste
1 tsp liquid smoke
1/2 cup apple cider vinegar
1/2 cup water
1/4 cup ketchup (again, use your homemade version!)
3 tbsp mustard
1 tbsp Worcestershire sauce
1 pinch ground cloves
1 pinch cinnamon
Hot sauce to taste (any variety is fine!)

If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.

Almond Butter

almonds Homemade Condiment Creations

Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!

3 lbs raw, unsalted almonds

Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.

Share your favorite homemade condiment making tips and recipes in the comment boards!

Paleo Baked Pork Chops And Apples

Posted in Paleo Recipes on November 15, 2009 by dragonfitness
2 pork chops
1/4 tsp. nutmeg
1 tbsp. arrowroot or tapioca root powder
1 c. onion, sliced
1 tsp. salt
2 c. raw sweet potato or yam, sliced
2 apples, cored & cut into narrow wedges
1 c. water
1 Tbs oil or lard
In skillet, brown chops on both sides in oil or lard. Arrange chops in casserole dish or pan. Add potatoes and onion to pan drippings, heat thoroughly, stirring carefully. Sprinkle with salt and nutmeg; stir in apple wedges. Spoon mixture over chops. Add 1 cup water to skillet, heat until simmering. Pour over apple, potato, and onion mixture. Cover casserole or pan (with cover or foil), bake at 350 degrees for 40 to 50 minutes. Combine pan juices with arrowroot or tapioca powder. Cook until thickened. Serve as sauce over chops.


Paleo Breakfast Lasagna

Posted in Paleo Recipes on November 8, 2009 by dragonfitness

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9 x 13 pan

10 eggs

salt, to taste

pepper, to taste

1 medium eggplant or zuccini, sliced

½ cup scallions

2 cups favorite veggies chopped (asparagus, peppers, spinach, kale, cabbage, mushrooms)

½ lb bacon (cooked and chopped)

½ lb sausage or ground beef (cooked and chopped)

Saute veggies in 1tbs oil over medium heat. Mix eggs, salt, and pepper until completely smooth. Lightly oil pan and line with half of the zucchini or eggplant strips. Scatter 1 cup veggies over strips. Pour ½ egg mixture over veggies. Scatter ½ lb of meat over veggies. Repeat layering and garnish top with scallions. Bake in preheated 325 oven for 60 minutes (or until hardened). Let cool for 10 minutes, then serve immediately.

Delicious Coconut-Berry Ice Cream

Posted in Paleo Recipes on November 8, 2009 by dragonfitness

(serves 2-3)

1 can coconut milk

1 1/2 cup any type of berry (fresh or frozen)

1 cup of any sweet fruit (pineapple, honeydew melon, banana, pear, grapes, peach, plums…etc)

Blend fruits in a food processor or blender until it is a puree.  Add coconut milk (shake the can first) to the fruit.  Set in freezer for 2 hours.  Make sure to check ice cream and stir it every 45 minutes.  The outside of the cream will freeze first.  By stirring it, the ice cream will be homogeneously frozen.  If you want to make a “frozen fruit” type ice cream, leave it in the freezer overnight.  Warning: this is very filling!

Paleo Taco Salad

Posted in Paleo Recipes on November 8, 2009 by dragonfitness

(Serves 2)

1 lb grass fed ground beef (or chicken/pork)

2 cups fresh spinach (or 1/3 cup frozen spinach)

1 container of mushrooms sliced (we used chanterelle)

1 small onion chopped

1 tomato chopped

1/4 tsp Paprika (hungarian)

1/4 tsp Cumin

1/4 tsp Cayenne

1/4 tsp sea salt (or to taste)

1/4 tsp ground pepper (or to taste)

1 egg

1 Tbs oil

Heat pan over medium heat.  Add oil when pan is hot.  Saute mushrooms and onions for about 3-4 minutes with a pinch of salt and pepper for flavor.  Add spinach to mushrooms/onions and saute for another minute or two (if spinach is frozen it may take longer).  Add tomatoes if you would like them cooked (they may be added raw).  Remove heated vegetables and place into a serving bowl.  In another separate stir (or knead with hands) 1 egg with ground meat until it is thoroughly mixed.  Next add paprika, salt, pepper, cumin, and cayenne to the meat mixture.  Add all ingredients to the pan and heat at a medium/high heat.  Make sure to continually stir the meat to get all sides browned (about 5 minutes).  Combine meat and vegetables in the serving pot.  Can be served as is or can be wrapped in a piece of lettuce for a “taco.”

Paleo Shrimp with Red Garlic Sauce over Noodles

Posted in Paleo Recipes on November 3, 2009 by dragonfitness

(serves 2)

1 bag Kelp Noodles (Sea Tangle Noodle Company)

12-13 oz red sauce (we used Dell’Amore Basil & Garlic- local Vermont sauce with low sugar)

1 Tbs chopped garlic (fresh or spice world in a jar)

¾ lb-1 lb of shrimp (we used tail-off pre-cooked)

¼ lb mushrooms (we used chanterelle, but any will do)

½ cup fresh spinach (or ¼ cup frozen)

1 Tbs oil or lard

Thaw shrimp. If tail-on, take off the tails. Dry off the shrimp with a paper towel or kitchen towel. Put shrimp to the side for later use.

Over medium heat sauté garlic and oil until light brown. Do not crisp the garlic.

Add the shrimp to the garlic. If the shrimp is pre-cooked, then just toss shrimp until warm. If the shrimp is raw, cook until pink and cooked.

While the shrimp is heating, chop mushrooms coarsely. You may chop the spinach if you wish, but it is not necessary. Frozen spinach can be added as is.

Add the mushrooms and spinach to the shrimp and oil. Toss until well heated. 0

Add sauce to the pan and stir all the ingredients together. Let the ingredients heat for 2-3 minutes in the sauce.

Rinse the kelp noodles in warm to hot water in a bowl and break up the noodles with fingers. DO NOT BOIL NOODLES. Drain the noodles and add to the serving bowl. Pour sauce and shrimp over the noodles.

The noodles will become softer over time. I would let the dish sit for a few minutes before serving, otherwise your noodles will be a little crisp in the center—nothing to be afraid of though…just let the dish sit to become tender.

Voila! Instant Italian dinner without the dense semolina pasta! Enjoy.