Paleo Shepherds Pie

Paleo Shepherds Pie

 

 

 

As a shiftworker, I tend to eat 2-3 meals a day with my crew.  I am blessed to have a supportive group of people to work with, each of whom has jumped on the paleo bandwagon.  All of us have a favorite type of food to cook.  Tiffany is a very 'southern, comfort food' sort of lady.  Tonight she made a paleo version of one of her favorite dishes sheperds pie, and it was great!

 

 

Ingredients:

• 2 heads of cauliflower rinced and chopped into bite sized portion
• 4 TBS clarified butter
• 1 onion chopped
• 4 carrots peeled and diced
• 4 stalks celery diced
• 3 cups chicken broth
• 3 lbs lean ground beef
• garlic salt to taste
• pepper to taste
• cajun seasoning to taste

 

Preheat oven to 350. 

 

Begin by making mashed cauliflower.  Place chopped cauliflower in large pot with 1 cup of chicken broth and about 1 TBS of garlic salt.  Place lid on pot and steam on medium high heat for approx. 20 min.  Strain cauliflower.  In 2 seperate batches place cauliflower in a blender with half of the clarified butter and garlic salt to taste.  Pour into a bowl and set aside. 

 

Then saute onion in a large pot until soft.  Add carrots and celery, saute till soft.  Add raw beef, cook till browned.  Add broth and simmer over medium heat until the broth is reduced by half.  Season with garlic salt, cajun seasoning, and pepper to taste.  Scoop into baking dish and cover evenly with mashed cauliflower.  Bake for 30 min.  Enjoy!

Quick spicy bacon chicken!

So, I have to admit, I pretty much stole this one from Iguana Joes, but I had to share it with you because its super easy, super tasty, and paleo:)  Broiled chicken breast, wrapped in bacon, with fresh jalapeno stuffed on the inside.  Doesn't take long to put together.  To make it even easier, you could put them together the night before and toss them in the oven when u get home from work.

Spicy Bacon Chicken

Ingredients:

-2 LBS Chicken breasts
-1 Jalapeno pepper seeds removed
-1 Package of bacon
-A dash of creole seasoning

Instructions:

Preheat oven to 400.  Butterfly chicken breasts to make single thin filets.   Slice chicken into 2" strips.  Slice jalapeno into long thin strips.  place 2-3 strips of jalapeno on each 2 " chicken strip and fold over.  Wrap the stuffed chicken tightly with a strip of bacon and place in a casserole dish.  Top each stuffed piece of chicken with a dash of your favorite creole seasoning.  After all chicken is stuffed and wrapped, place in oven for 15-20 min.  Then increase oven to low broil and broil chicken for approximately 10 min, or until bacon is crisp and chickens internal temperature has reached  a minimum of 160 degrees.

Enjoy!

Coconut Shrimp Curry!

During a trip to Atlanta, I discovered a little restaurant called The Urban Pl8.  They specialize in gluten free and paleo meals!  I had the pleasure of trying the Indian Shrimp, a fantastic coconut milk based curry.  I requested the paleo option, which came with cubed sweet potatoes instead of rice.   Uhhhh-mazing!!  Today is my first day home from Atlanta and I am already trying to replicate it...here is what I have come up with so far.  It turned out awesome..I think I might add more veggies next time, like red bell pepper for example.

Coconut Shrimp Curry

• 3 pounds large or extra-large shrimp, peeled and deveined
• 2 tablespoon coconut oil
• 1 medium yellow onion, finely chopped
• 3 sweet potatoes cubed(peels can remain on)
• 1/4 teaspoon ground black pepper
• 1 teaspoon cayenne pepper
• 1 teaspoon ground pepper
• 1 tablespoon minced fresh ginger, from about a 1-inch peeled piece of ginger
• 1 tablespoon kosher salt
• 2 garlic cloves, peeled and finely minced
• 2 teaspoons ground coriander
• 1/2 teaspoon turmeric
• 1 teaspoon curry powder
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 can coconut milk, light or regular
• 2 tablespoons freshly squeezed lemon juice (from about 1 lemon)
• 1 cup chopped fresh cilantro
• 3 TBS unsweetened shredded coconut
• 1 cup chopped fresh kale

Begin by melting 1 TBS of coconut oil in medium sized frying pan over medium heat.  Add cubed sweet potato and stir often till all pieces are lightly browned and tender(approx 20 min).  Next, set a pot of  lightly salted water to boil.  Meanwhile...

In a medium-sized pot, heat the coconut oil over medium heat until rippling and hot. Add the onion and cook for 2-3 minutes. Stir in the pepper, ginger, salt, garlic, coriander, turmeric and curry powder. Continue cooking over medium heat, stirring often, until the mixture is very fragrant and the onion is soft and translucent, about 5-7 minutes. Add the undrained tomatoes and cayenne pepper to the pot and cook, stirring and scraping up the browned bits from the bottom, for about 1 minute. Increase the heat to medium-high and simmer for 5-10 minutes, stirring often. Add the coconut milk, stirring to combine. Bring the mixture to a boil  Stir in the cilantro, shredded coconut, and lemon juice and reduce heat.

Drop the shrimp into the boiling water till they turn pink, scoop out and plunge into ice water to keep from overcooking and getting tough.

Remove the sauce from heat and stir in the sweet potatoes, shrimp, and kale.  Allow the kale to wilt slightly before serving.   Enjoy!

Bread Fix!

New to paleo?  Are your eyeballs twitching everytime you pass a Panera Bread?  They dont make a patch for grain withdraws...yet.  But here are a few paleo bread recipes to help get you through this BIG transition and moving right along to your new healthier life:)


*Understand, that though these recipes are "Paleo", they are mostly nut flour based, and like anything, should be eaten in moderation.

Almond Flour Biscuits

 

Ingredients:

• 2-1/2 Cup almond flour
• 2 Tbsp arrowroot or coconut flour
• 4 eggs
• 1/2 tsp baking soda
• 1/2 tsp sea salt
• 1/4 cup melted ghee, or coconut oil
• 1/4 cup honey

Directions:

1. Preheat oven to 350.
2. Mix dry indredients together in a large bowl
3. Add the eggs, ghee, and honey.  Mix well until all ingredients are incorperated.
4. Drop large tablespoons of batter onto a baking sheet lined with parchment paper, or just lightly grease a baking sheet.
5. Run a wet hand or spoon over each biscuit to smooth out and flatten a bit.
6. Bake for 12-15 min.  Yields about 12 biscuits.

Paleo Pancakes(from Guilty Kitchen)

 

 

Ingredients:

• 1/4 cup nut butter (pecan, hazelnut, roasted almond, doesn't matter)
• 1/3 cup unsweetened apple sauce
• 3 pastured eggs
• 3 tbsp coconut milk or water
• 2 tsp pure unsweetened vanilla extract
• 1/2 tsp cinnamon
• 1/4 tsp sea salt
• 3 tbsp dark chocolate mini chips (I use Enjoy Life), optional
• 4 tsp golden flax meal, optional
• 1 tbsp hemp hearts, optional
• 3 tbsp coconut flour (use one extra tbsp if you don't use the flax or hemp)
• ghee or clarified butter for cooking

Instructions:

1. Mix the nut butter and apple sauce in a bowl until a smooth consistency is achieved.
2. Mix in the eggs one at a time. Add in remaining ingredients as listed.
3. Heat a non stick frying pan on medium heat. When preheated, add in a tsp or two of the ghee and let that get hot.
4. Spoon out a couple of tablespoons of batter at a time into round pancake shapes (or squares, Mickey Mouse, whatever).
5. Let the pancakes cook for 1-2 minutes, then flip and repeat.
6. Remove from pan and serve however you want!

Paleo Sandwich Bread Loaf (cookingcaveman.com)

 

 

 Ingredients:

4 or 5 pasture raised eggs (depending on the size, if they’re huge, use 4, if small, use 5)
1 1/2 cups of organic almond butter
1 1/2 tablespoons of organic lemon juice
3/4 teaspoon of baking soda (which turns it from paleo to paleo-ish).


 Directions:

1. Blend almond butter and eggs until smooth.
2. Add in remaining ingredients.
3. Pour into a sprayed 8 1/2″ by 4 1/2″ loaf pan and smooth the top.
4. Bake at 350 degrees for 30-60 minutes.  Varies widely due to ovens.
5. Let cool before slicing.

 Chocolate Cake (Amazingpaleo.com)

 

 

Ingredients:

•        2 medium (baked & skinless) sweet potatoes
•       1 tablespoon coconut flour
•        1 tablespoon virgin coconut oil (melted)
•        6 squares of Ghirardelli 100% cocoa unsweetened chocolate bar (melted)
•        ¼ cup unsweetened cacao powder
•        ¼ cup organic RAW honey (melted)
•        3 eggs (with yolk)
•        1 teaspoon vanilla extract
•        1 teaspoon baking soda
•        ½ teaspoon sea salt
•        Coconut oil spray

Directions:


1. Preheat oven to 325 degrees.
2. Spray your baking sheet with coconut oil spray. Set aside.
3. Place sweet potatoes in your food processor and process until pureed.
4. Add the rest of your ingredients and process until well combined.
5. Pour mixture into baking pan and bake for 40 minutes.
6.Let cool. Once cool, place it in your fridge overnight.

Icing

Ingredients:

•  1 cup of virgin coconut oil
• 1 ½ teaspoons of vanilla extract
• 3 tablespoons of full fat canned coconut milk
• 1 packets of Truvia (or 2 teaspoons of Truvia)
•  ¼ cup shredded coconut
•  1 single serving packet of instant coffee

Directions:

1. Place coconut oil in your stand-up mixer bowl. Mix (speed 2 or 4) until fluffy (about 5 minutes).
2. While mixer is still on, add in vanilla extract, Truvia and coconut milk. Mix until well combined.
3. Once you’ve turned off your mixer, using a spatula fold in shredded coconut and instant coffee.
4. Using a small spoon, spread frosting over your cake!

A Few Fantastic Side Dishes!

Steamed and grilled veggies are great, but get old fast, even with new spices and sauces to spice them up. Try one of these sides to add texture and variety to your paleo life.

Not Potato Salad

  
1 head cauliflower, chopped into small florets
2 stalks celery, diced
1/4 yellow onion, finely diced
1 Tbs fresh parsley/or dill, finely chopped
2 eggs, hard boiled, shelled, and diced
2 slices crisped bacon, chopped
2 Tbs paleo mayo (see 'The secret is in the sauce' blog)
1 Tbs dijon mustard
½ tsp sea salt (optional)


Instructions

Add 1" of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger "cauliflower" smell, and a mushy texture).
Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
Add celery, onion, parsley, and egg.
Stir in mayonnaise, Dijon mustard, and sea salt (if desired).
Top with bacon
Serve immediately or store in refrigerator.


 

Bacon wrapped Asparagus

• 1 bunch asparagus 

• 6-8 slices bacon

 
Instructions

1. Preheat oven to 400 Degrees
2. Trim about an inch of the bottom of each asparagus stalk
3. Wrap 4-5 stalks tightly with a single slice of bacon and place on an ungreased baking sheet. Repeat until all asparagus is wrapped.
4. Bake for 10-12 min.

*For more flavor, you can top the asparagus with this paleo hollandaise sauce.


 

Paleo Hollandaise Sauce

• 3 tablespoons coconut oil, heated to about 95 degrees F
•  2 med egg yolks
•  1 tablespoon lemon juice
•  1/2 teaspoon salt
•  1/8 teaspoon paprika 

 
Instructions

1.  Fill a blender with boiling water and cover with the lid. Let it sit for 10 minutes. Thoroughly dry the blender, then blend the egg yolks and lemon juice.
2. With the blender on low, slowly pour in the hot coconut oil in a steady stream
3. Season with salt and paprika, then pulse a few times to combine.
4. Serve immediately

Quick Baked Sweet Potato

 


No need to fear sweet potatoes. They are recommended for occasional consumption in the Paleo For Athletes book. So enjoy this quick but comforting side dish.

•  2 Whole sweet potatoes, washed
•  4 TBS chopped nuts(almonds, walnuts, pecans)
•  2 TBS Honey or Maple syrup

 Cut a single slit through the top of the potato and place on a microwave safe plate. Microwave on high for 5-10 min, checking regularly to see if potato is cooked to desired softness. Immediately split potato open and garnish with 1/2 the honey(or syrup), and half the nuts.

 

 

 Not Really Fried Rice?(Spaghetti squash)

 

A nice Asian style vegetable side dish that goes well with a nice teriyaki steak or chicken, or add another protein directly to the "rice" for a complete entree!

•  1-large Spaghetti squash
• 2-eggs
• 2-TBS coconut oil
• 1/2-cup frozen(thawed) or fresh baby peas
• 1-cup chopped mushrooms
• Brags Liquid Amino's-to taste
• Sesame oil(optional) to taste
• Salt/pepper to taste

1. Wash spaghetti squash and cut 6 slits in the top( slits have to be wide enough to let steam vent). Place in microwave safe bowl and nuke on high for 6 minutes. Rotate squash and microwave another 6 min. Slice squash in half( carefully it will be extremely hot). Scoop out seeds, then allow to cool for several minutes.
2. Once flesh is cooled enough to handle, scoop out with a fork onto a clean dish towel, so as to let the strands separate. Wring out the squash in the dish towel, leaving as little water as possible and set aside.
3. Heat oil in a wok and saute together the mushrooms and peas. Crack each egg into the wok and roughly scramble.
4. Add the drained spaghetti squash and mix well.
5. Slowly add Bragg's amino's 1 TBS at a time until desired flavor is reached.
6. Add 2-3 drops of sesame oil and slat/pepper as desired
7. serve

Mashed Cauliflower (Nomnompaleo.com)

 

•  1 head cauliflower
•  2 TBS buttery sticks
•  4 cloves garlic
•  salt and pepper to taste
•  Chives (optional garnish)

Put about an two inches of water into stock pot with steamer insert and bring to boil. While waiting for water to boil, prepare cauliflower by removing leaves and stem and cutting into chunks. Coarsely chop garlic...I use about 4 cloves... but you can add or subtract. When water is boiling, turn down to maintain light boil and add cauliflower and garlic to pot. Salt and pepper to taste after the first half of cauliflower, then on top. Steam until soft. Drain and put all ingredients, including the earth balance, into food processor and blend until creamy. Add salt/pepper to taste. I sometimes add a dash of nutmeg.

Balsalmic Mushroom Cabbage  

 

A surprisingly delicious arrangement of flavors that compliments fish and chicken nicely while adding color to your plate.

• 1/2  head of purple cabbage, chopped
• 1 medium yellow onion chopped
• 8 oz of chopped baby bella mushrooms
• 6 TBS olive oil
• 2 TBS Balsalmic Vinegar 
• salt and pepper to taste

1.  In a large pot or wok, Saute the onion and mushrooms in 1 TBS of olive oil, until onion is browned.  

2.  Add the purple cabbage and remaining olive oil, sautee over medium heat for approximately 15 min until cooked to desired tenderness is achieved.

3. Add balsalmic vinegar a TBS at a time, add more to taste

4.  Add salt and pepper to taste

5.  Serve:)

 

 




 
 


 


 


 


 


 


 

Breakfast Stuffed Acorn Squash! NOMS

Its squash season, and paleo and squash go hand and hand!  Try this recipe for a more elegant paleo breakfast or brunch.  Just a warning, this recipe is a bit time consuming, so you could probably put it together the night before, if you are in a rush in the morning.

Breakfast Stuffed Acorn Squash

(from paleomg.com)

Serves: 2

Ingredients

• 3/4lb breakfast sausage
  
• 1 acorn squash, cut in half, seeds removed
• 2 eggs
• 1/2 yellow onion, diced
• 1 garlic clove, minced
• salt and pepper, to taste

Instructions

1. Preheat oven to 375 degrees.
2. Place acorn squash cut-side down onto your baking sheet.
3. Bake for 20-25 minutes or until your acorn squash is soft when you press on the skin.
4. Remove from oven and let cool.
5. While your acorn squash is cooking, add a tablespoon of some kind of fat to a large pan over medium heat (I used bacon fat) then add your minced garlic and diced onion.
6. Stir around to keep from burning.
7. Once your onions become translucent, add your breakfast sausage to the pan.
8. Cook down, breaking up the breakfast sausage as it cooks.
9. Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your inside of your acorn squash. Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. Be careful not the tear the skin!
10. Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin
11. Once both of your acorn squash halves are full, press into the middle with a spoon to breakfast a little resting spot for your egg.
12. Crack an egg on top.
13. Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.
14. Serve!

Paleo Italiano!

I used to make this chicken pesto pasta, for Chris, all the time!  We both loved it, and it made me sad when I had to say bye bye to pasta...  I had a hankering for it last week and decided to try it without the pasta and loved it!  This is another versatile recipe that you can add to or take away whatever you like!

Pesto Chicken 

Start by making the pesto sauce.  The longer this stuff sits, the better.  The flavors of the ingredients meld together best overnight or if made first thing in the morning.  But no sweat, it still works well in a pinch for time.

• 2 cups fresh cilantro
• 1/2 cup raw almonds
• 1/4 cup chopped onion
• 1/2 tsp cayenne
• 1 1/2 TBS Red wine vinegar
• 1tsp salt
• 1/3 cup light tasting olive oil

Toss ingredients in blender and bled until everything is coarsely chopped.  Refrigerate until use. The olive oil might harden, just let the sauce rest at room temperature for a few minutes if this happens.

 Next you will need:

• 2 chicken breasts
• 1 cup chicken broth
• 2 Italian Sausages with skins
• 1 bag of baby spinach chopped
• 1 15oz can of artichoke hearts, drained
• 1/2 jar of olive oil packed sun dried tomatoes, sliced
• 15 oz can of large black olives, sliced( or you could just buy two small already sliced cans)
• 1/2 cup sliced white onion
• 1/2 green bell pepper chopped
• 1 TBSP minced garlic
• 1 bunch fresh asparagus, stalks cut into 3 sections
• 1 TBSP olive oil
• 1 TBSP Coconut oil
• 1 TSP garlic salt
• 1/4 cup sliced almonds

Simmer chicken until thoroughly cooked in the chicken broth, discard any remaining broth.   Next, cook sausage in the same pan until thoroughly cooked.   Slice chicken and sausage into bite sized pieces, set aside.  Next, saute the bell pepper and onion in coconut oil.  When onion and pepper is almost done, add garlic and spinach, stir until spinach wilted.   In microwave safe covered dish, add asparagus, olive oil and garlic salt, microwave on high for 3 min.. asparagus should be cooked al dente.

In a large pot toss together the pepper/spinach saute with the olives, sundried tomatoes, artichoke hearts, asparagus,  sliced sausage, and chicken.  Toss with pesto, adding the pesto slowly.  Add as much or little pesto as you like to suit your taste.  Top with sliced almonds and serve.