Intro to Paleo by Abel James [online book library]


  • Full Title : Intro to Paleo: Quick-Start Diet Guide to Burn Fat, Lose Weight, and Build Muscle
  • Autor: Abel James
  • Print Length: 96 pages
  • Publisher: BrainFood Productions; 3 edition
  • Publication Date: June 5, 2012
  • Language: English
  • ISBN-10: B0089F60FW
  • ISBN-13: 
  • Download File Format: epub

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Want to harness the principles of the Paleo diet, ancestral health, and primal fitness, to burn fat, build muscle, and improve your health? Want 9 delicious Paleo recipes from Civilized Caveman Cooking?

Whether you’re a Paleo beginner or a knuckle-dragging rockstar, you’ll enjoy and be informed and entertained by this concise exploration of the Paleolithic diet and primal lifestyle.

At roughly 44-pages, this Introduction to the Paleo lifestyle is a brief, easy-to-read, and informative resource to help you rolling right away.

Abel James, host of the wildly-popular Fat-Burning Man Show, covers a brief history of the natural human diet, paleo fitness, meal ideas, 9 delicious recipes, a shopping list, and a complete paleo-in-a-page resource to get you started (or back on track) right away.

Take a look at “Paleo in a Page” if you’re in a hurry to get started.

Learn where the concept of Paleo came from and where it’s going.

See why you don’t need to buy expensive supplements, miracle fat loss potions, or do endless hours of cardio to lose weight and improve your health.

Find out principles that spur fat loss by supercharging your metabolism and muscle growth.

Eating less and exercising more is not necessary. A calorie is not a calorie. You do not need to tether yourself to a treadmill. When you embrace the Paleo lifestyle, you can be lean and enjoy life. It’s a piece of (gluten-free) cake.

 

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uréed with lots of warm spices and peppercorns. Making apple butter is a wonderful way to preserve this staple of the autumn harvest. It is incredible on a slice of buttered toast or on pork, like my Pork Chops with Apple-Braised Cabbage.

Makes about 2 cups (500 mL)

6 large baking apples, such as Gravenstein or Honeycrisp, halved lengthwise

4 small star anise, broken into pieces

2 small cinnamon sticks, broken in half

1 teaspoon (5 mL) whole cloves

1 teaspoon (5 mL) yellow mustard seeds

1 teaspoon (5 mL) pink peppercorns

1 teaspoon (5 mL) black peppercorns

1 teaspoon (5 mL) coriander seeds

½ teaspoon (2 mL) red pepper flakes

½ teaspoon (2 mL) kosher salt

2 tablespoons (30 mL) vegetable oil

1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.

2. Place apples cut side up on the baking sheet. Sprinkle with star anise, cinnamon, cloves, mustard seeds, peppercorns, coriander seeds, red pepper flakes and salt, and drizzle with oil. Bake apples until they are fork-tender, about 30 minutes.

3. Remove cinnamon sticks and star anise, then place apples in a blender and process until smooth, adding a little water, if necessary. Refrigerate in an airtight container for up to a week.

PORK CHOPS with APPLE-BRAISED CABBAGE

Pork and cabbage is a classic combination, and so is pork and apples. When all three ingredients come together, get ready for a hearty meal that is made for autumn. This is the perfect supper to follow an afternoon of apple picking.

Serves 4

2 tablespoons (30 mL) canola oil

1 small yellow onion, halved and thinly sliced

1 tablespoon (15 mL) dark brown sugar

½ cup (125 mL) dry red wine

5 cups (1.25 L) cored and thinly sliced red cabbage

Kosher salt and cracked black pepper

2 Gala apples, halved lengthwise, cored and thinly sliced

¼ cup (60 mL) Spiced Apple Butter

2 tablespoons (30 mL) chopped flat-leaf parsley

2 tablespoons (30 mL) olive oil

4 bone-in centre-cut pork chops (about 8 ounces/225 g each)

¼ cup (60 mL) Apple Mostarda

Herbs or seedlings, for garnish, if desired

1. In a large skillet over medium heat, heat canola oil. Add onion and cook until translucent, about 3 minutes. Add sugar and wine and cook, stirring often, until mixture is syrupy, about 10 minutes. Stir in cabbage and season to taste with salt and pepper. Simmer until cabbage is tender, about 10 minutes more. Add apple slices and cook until softened, about 10 minutes, stirring often. Stir in apple butter and parsley. Remove from heat and keep warm.

2. In another skillet over medium heat, heat olive oil. Season pork chops well with salt and pepper. Add to skillet and cook until golden brown and cooked through, about 5 minutes per side.

3. To serve, spoon cabbage onto each plate. Place a pork chop over cabbage, top with mostarda and garnish with herbs or seedlings, if using.

HARVEST APPLE PIE

I love pie. A good apple pie stuffed with just-picked apples tossed with cinnamon, nutmeg and sugar nestled in a buttery crust…oh yes, that’s what I’m talking about. But which apple to choose, you ask? Tart or sweet, or a combination of both—I will leave that decision up to you.

Makes 1 pie

Pie Dough

3 cups (750 mL) all-purpose flour, plus more for dusting

2 tablespoons (30 mL) granulated sugar, plus 1 tablespoon (15 mL) for sprinkling on top

1 teaspoon (5 mL) salt

¾ cup (175 mL) cold unsalted butter, cut into chunks

⅓ cup (75 mL) cold vegetable shortening, cut into chunks

6 to 8 tablespoons (90 to 125 mL) cold water

1 large egg, lightly beaten with 1 tablespoon (15 mL) water, for egg wash

Apple Filling

2 tablespoons (30 mL) unsalted butter, melted

¼ cup (60 mL) granulated sugar

¼ cup (60 mL) firmly packed brown sugar

1 teaspoon (5 mL) cinnamon

½ teaspoon (2 mL) nutmeg

8 tart apples, such as Granny Smith, peeled, cored and thinly sliced

2 tablespoons (30 mL) lemon juice

¼ cup (60 mL) all-purpose flour

Make the Pie Dough

1. In a food processor, combine flour, sugar, salt, butter and shortening. Pulse until mixture resembles pea-size crumbles. Add 6 tablespoons (90 mL) water and continue to pulse until dough comes together. Squeeze a small amount of dough between your fingers, and if it is very crumbly, add more water, 1 tablespoon (15 mL) at a time. Do not over-process. Divide dough in half and flatten each half into a disc. Wrap discs in plastic wrap and chill for at least 1 hour before using.

2. Preheat oven to 400°F (200°C).

3. On a lightly floured work surface, roll out each disc of dough into a 12-inch (30 cm) circle. Fold one round into quarters and place dough into an ungreased 9-inch (23 cm) pie plate. Unfold dough, then press firmly against bottom and sides. Trim crust to ½ inch (1 cm) over edge of pie plate. Set aside.

Make the Apple Filling and Bake the Pie

4. In a large bowl, combine melted butter, granulated and brown sugars, cinnamon and nutmeg. Add apples and lemon juice and toss lightly to coat. Dust apples with flour and toss again. Spoon apple mixture into prepared crust.

5. Brush edge of bottom crust with some egg wash. Top with the second pastry round and trim edges to about 1 inch (2.5 cm) over the rim. Tuck edge of the top crust under edge of the bottom crust and crimp both together with your fingers or a fork. Brush entire top crust with egg wash, then sprinkle with 1 tablespoon (15 mL) sugar. Cut three 1-inch (2.5 cm) slits in top crust. Bake until crust is golden brown and filling is bubbling, about 1 hour. Let cool completely before serving.

BEETS

Beets! Is there another vegetable that more people have mixed feelings about? (Brussels sprouts, maybe, but we’ll get to them later.) Personally, I love beets—their earthy, sweet flavour, their shocking deep, rich red colour, their tender texture and their old-fashioned good-for-you-ness. Beets are available all year round but are at their best in late summer and autumn. Look for firm, rounded beets with smooth skins and leafy greens that look alive, a good indication that the beets are super-fresh. These nutritious leaves can be prepared just as you would spinach. I’ve got some new and fun ways to try this wonderful vegetable: in a delicious Raw and Pickled Beet Salad with Plums, Dill Sour Cream and Pistachios; and dressed up for company in my Arctic Char with Beet and Horseradish Relish.

ARCTIC CHAR with BEET and HORSERADISH RELISH

Arctic char is a great sustainable choice if you like salmon or trout. Its delicate texture and clean, mild flavour pair beautifully with the horseradish kick of the fresh and herby beet relish. The keys to preparing this fish are to allow it to come to room temperature before frying so it cooks evenly, and also to season it really well before frying. Lastly, make sure the skin is nice and crispy before removing the fish from the pan. You won’t regret this last step when you bite into the delicious, crackling exterior.

Serves 2

1 cup (250 mL) My Dad’s Pickled Beets or store-bought sliced pickled beets

¼ cup (60 mL) thinly sliced celery

1 tablespoon (15 mL) coarsely chopped celery leaves

1 tablespoon (15 mL) finely chopped chives

1 tablespoon (15 mL) freshly grated horseradish

1 tablespoon (15 mL) extra-virgin olive oil

Kosher salt and cracked black pepper

1 tablespoon (15 mL) canola oil

2 skin-on Arctic char fillets (about 5 ounces/140 g each), patted dry

Maldon sea salt and microgreens, for garnish

1. In a medium bowl, gently fold together beets, celery, celery leaves, chives, horseradish and olive oil until combined. Season to taste with salt and pepper.

2. In a large skillet over medium-high heat, heat canola oil. Season fish well on both sides with salt and pepper. Add fish to pan skin side down and fry until crisp and golden, about 2 minutes per side.

3. To serve, divide beet mixture between plates and top with char skin side up. Garnish with sea salt and microgreens and serve immediately.

MY DAD’S PICKLED BEETS

Pickled beets are just marvellous. Preparing them brings back so many memories of my father. Every year he pickled beets, filling the kitchen counters with mismatched jars all ready to be filled. I distinctly remember the smell of vinegar, the sounds of our laughter and our bright purple hands. He loved beets…and so do I.

Makes about six 1-pint (500 mL) jars

2 whole star anise

1 cinnamon stick

1 teaspoon (5 mL) red pepper flakes

1 teaspoon (5 mL) yellow mustard seeds

1 teaspoon (5 mL) pink peppercorns

1 teaspoon (5 mL) black peppercorns

½ teaspoon (2 mL) whole cloves

4 pounds (1.8 kg) red beets, trimmed and scrubbed clean

2 cups (500 mL) granulated sugar

2 cups (500 mL) red wine vinegar

2 cups (500 mL) dry red wine

¼ cup (60 mL) kosher salt

1. Tie star anise, cinnamon, red pepper flakes, mustard seeds, peppercorns and cloves in a square of cheesecloth, creating a spice bag.

2. In a stockpot, combine beets, sugar, vinegar, wine, salt and spice bag. Add enough water to cover the beets. Bring to a boil over high heat, then reduce heat to medium-low and simmer until beets are fork-tender. Depending on their size, this will take anywhere from 45 to 90 minutes.

3. While beets are cooking, sterilize the jars and lids. Place 6 clean 1-pint (500 mL) mason jars on a rack in a boiling water canner. Add 6 sealing discs (but not screw bands). Cover jars with water and simmer for about 5 minutes at 180°F (82°C). Keep jars and sealing discs in the water until ready to use.

4. Drain beets, reserving the cooking liquid. Discard spice bag. Rinse beets under cold water. Wearing latex gloves, peel skins from beets. Slice beets into rounds.

5. Fill sterilized jars with beets, leaving 1-inch (2.5 cm) headspace. Add pickling liquid to cover beets, leaving ½-inch (1 cm) headspace. Wipe jar rims clean if necessary. Centre a hot sealing disc on a jar rim and twist on a screw band just until fingertip tight.

6. Return filled jars to rack in canner. Cover pot and process jars at a full boil for 30 minutes. Remove jars and place them upright on a protected counter. Cool upright, undisturbed, for 24 hours.

7. After cooling, check jar seals. Sealed discs should curve downward and do not move when pressed. Label jars and store in a cool, dark place. For best quality, use within 1 year.

BABKA’S BORSCHT

Borscht may be served hot or cold, chunky or strained, creamed with dairy or without. The base of the soup is beets and an acid, usually vinegar, lemon juice or cultured beet juice. Each country has its own variation of this iconic soup—actually, each cook in each town will have their own version. For this special recipe, I called upon Lora’s Babka Olga, who at 92 still makes her borscht for family gatherings

Serves 8

2 tablespoons (30 mL) extra-virgin olive oil

1 cup (250 mL) diced yellow onion

3 cloves garlic, minced

1 teaspoon (5 mL) caraway seeds

4 cups (1 L) coarsely grated peeled beets

3 cups (750 mL) finely shredded red cabbage

2 cups (500 mL) coarsely grated peeled carrots

6 cups (1.5 L) vegetable stock

1 can (19 ounces/540 mL) tomato juice

2 tablespoons (30 mL) apple cider vinegar

1 tablespoon (15 mL) dark brown sugar

1 sprig thyme

2 bay leaves

Kosher salt and cracked black pepper

Sour cream and microgreens, for garnish, if desired

1. In a Dutch oven over medium heat, heat oil. Add onion, garlic and caraway seeds and cook until onion is translucent, about 5 minutes, stirring often.

2. Add beets, cabbage, carrots, stock, tomato juice, vinegar, sugar, thyme and bay leaves. Bring to a boil, then reduce heat to medium-low and simmer until vegetables are tender, 30 to 40 minutes. Discard bay leaves. Season well with salt and pepper.

3. Ladle borscht into warm soup bowls, garnish with sour cream and microgreens, if using, and serve immediately.

RAW and PICKLED BEET SALAD with PLUMS, DILL SOUR CREAM and PISTACHIOS

This recipe uses both pickled and raw beets. That earthy sweetness of the raw beets is delicious paired with the sharper flavours of the mustard and the creamy dill sour cream. I love how the bite of the pickled beets contrasts so nicely with the sweet ripe plums.

Serves 4

Brown Derby Vinaigrette

Makes about 1 cup (250 mL)

¼ cup (60 mL) red wine vinegar

1 tablespoon (15 mL) balsamic vinegar

1 tablespoon (15 mL) Dijon mustard

1 tablespoon (15 mL) honey

2 teaspoons (10 mL) Worcestershire sauce

¼ teaspoon (1 mL) salt

Juice of ½ lemon

⅔ cup (150 mL) canola oil

Dill Sour Cream

½ cup (125 mL) sour cream

1 tablespoon (15 mL) finely chopped dill

1 tablespoon (15 mL) whole-grain mustard (I like Kozlik’s Triple Crunch Mustard)

1 teaspoon (5 mL) Dijon mustard

1 teaspoon (5 mL) kosher salt

¼ teaspoon (1 mL) cracked black pepper

Beet Salad

2 cups (500 mL) torn beet greens

1 cup My Dad’s Pickled Beets or store-bought sliced pickled beets

1 candy cane beet, thinly sliced into rounds

1 plum, sliced into thin wedges

2 tablespoons (30 mL) coarsely chopped pistachios

Make the Brown Derby Vinaigrette

1. Whisk together red wine and balsamic vinegars, mustard, honey, Worcestershire sauce, salt and lemon juice until well combined. Slowly whisk in oil until emulsified. Cover and refrigerate until ready to use.

Make the Dill Sour Cream

2. In a small bowl, whisk together sour cream, dill, whole-grain and Dijon mustards, salt and pepper until combined.

Prepare the Beet Salad

3. In a medium bowl, toss beet greens with 1 tablespoon (15 mL) Brown Derby Vinaigrette.

4. To serve, spoon Dill Sour Cream onto a serving plate. Arrange greens, pickled beets, candy cane beets and plum wedges on top. Sprinkle with pistachios and serve immediately.

BROCCOLI

Sometimes it’s not about reinventing the wheel—it’s about enjoying what we love about tried-and-true staples. That’s how I feel about our good friend broccoli. It’s a dependable, staple green in my home, a solid sidekick to whatever protein or grain you want to pair it with. Broccoli’s sturdy nature means it can take a little heat—literally. A simple, straightforward charring in a hot cast-iron pan brings out an unexpected sweetness, and you’ll love the flavours in my Broccoli with Chili, Garlic and Shallots—that combination is completely addictive. Let’s talk about the ideal Broccoli and Cheese Sauce too. Bright green, lovingly cooked florets bathed in a dreamy creamy zingy sauce—it really doesn’t get more delicious than that.

BROCCOLI and CHEESE SAUCE

Everyone likes to make the classic holiday broccoli cheese bake, which unfortunately usually ends up as an overbaked mess. My version is an easier way to enjoy this classic, without overcooking the broccoli. The cheese sauce is easily adaptable—swap in your favourite cheese (or cheeses!).

Serves 4

2 tablespoons (30 mL) unsalted butter

2 tablespoons (30 mL) all-purpose flour

1 cup (250 mL) milk

1 cup (250 mL) grated extra-old cheddar cheese

1 tablespoon (15 mL) Dijon mustard (I like Kozlik’s Amazing Maple Mustard)

Pinch of freshly grated nutmeg

Kosher salt and cracked black pepper

4 cups (1 L) broccoli florets

1. In a small saucepan over medium heat, melt butter. Whisk in flour and cook, whisking, for 1 minute. Gradually whisk in milk and cook, whisking constantly, until thickened, about 7 minutes. Remove from heat and stir in cheddar, mustard and nutmeg until blended. Season to taste with salt and pepper. Keep sauce warm over very low heat until broccoli is cooked.

2. In a saucepan of boiling salted water, blanch broccoli for 4 minutes. Drain broccoli in a colander, shaking gently to remove excess water.

3. Transfer broccoli to a serving bowl and spoon warm cheese sauce over top. Serve immediately.

TEMPURA BROCCOLI with COCONUT PEANUT SAUCE

I like to think that eating fried vegetables is a healthy sin, and I love that you can tempura-fry any kind of vegetable. This is an excellent recipe to pull out when friends are over. Packed with the bold flavours of ginger, lemongrass and chilies, it’s a real crowd-pleaser!

Serves 4

Coconut Peanut Sauce

1 tablespoon (15 mL) canola oil

2 tablespoons (30 mL) minced peeled fresh ginger

1 tablespoon (15 mL) minced shallot

1 tablespoon (15 mL) minced lemongrass

1 tablespoon (15 mL) minced Fresno chili

1 can (14 ounces/400 mL) coconut milk

½ cup (125 mL) peanut butter

2 tablespoons (30 mL) soy sauce

1 tablespoon (15 mL) sambal oelek

Zest and juice of 1 lime

Tempura Broccoli

½ cup (125 mL) all-purpose flour

2 tablespoons (30 mL) cornstarch

1 to 1⅓ cups (250 to 325 mL) sparkling water

Vegetable oil, for deep-frying

1 head broccoli, florets cut into spears

Kosher salt and cracked black pepper

To Serve

1 tablespoon (15 mL) chopped roasted peanuts

1 tablespoon (15 mL) finely chopped cilantro

1 teaspoon (5 mL) minced Fresno chili

Make the Coconut Peanut Sauce

1. In a medium saucepan over medium heat, heat oil. Add ginger, shallot, lemongrass and chili and cook for 2 minutes, stirring constantly. Add coconut milk, peanut butter, soy sauce, sambal oelek and lime zest and juice; whisk to combine. Cook sauce until thoroughly heated, then transfer to a bowl and cool to room temperature.

Prepare the Tempura Broccoli

2. In a deep, narrow bowl, whisk together flour, cornstarch and enough sparkling water to achieve a consistency like crêpe batter.

3. In a deep medium saucepan, heat 4 inches (10 cm) of oil to 375°F (190°C).

4. Working in batches, dip broccoli spears one at a time into batter, then carefully place in hot oil and fry until crisp and golden, about 3 minutes. With a slotted spoon, transfer broccoli to paper towel to drain and season lightly with salt and pepper. Repeat with remaining broccoli spears.

5. Garnish tempura broccoli with peanuts, cilantro and chili, and serve immediately with Coconut Peanut Sauce.

BROCCOLI with CHILI, GARLIC and SHALLOTS

I simply love the nutty, roasted broccoli coated with chilies, garlic and shallots. This recipe will make a broccoli lover out of anyone.

Serves 4

1 bunch broccoli, cut into florets

4 tablespoons (60 mL) olive oil, divided

2 shallots, finely chopped

2 cloves garlic, minced

1 tablespoon (15 mL) finely chopped Fresno chili

2 tablespoons (30 mL) unsalted butter

2 tablespoons (30 mL) lemon juice

Kosher salt and cracked black pepper

1. In a saucepan of boiling salted water, blanch broccoli for 2 minutes. With a slotted spoon, transfer to a bowl of ice water to stop the cooking process. Drain florets and pat dry with paper towel.

2. In a large skillet over medium heat, heat 2 tablespoons (30 mL) oil. Working in batches if necessary so as not to crowd the pan, sear florets until slightly charred, about 3 minutes per side. Place cooked florets in a bowl.

3. Add remaining 2 tablespoons (30 mL) oil to the skillet, along with shallots, garlic, chili and butter. Cook until shallots are translucent, about 5 minutes, stirring often. Add reserved florets to the skillet, add lemon juice and toss to coat. Season to taste with salt and pepper and serve immediately.

CARROTS

With their distinctive bright orange colour, carrots are perhaps the most iconic and versatile root vegetable. But it’s not all orange. In the fall, I mix things up with this colourful root—purple! white! golden yellow! red! I find it incredibly satisfying knowing that as we begin to cook again with heritage carrots, we’re rediscovering our delicious roots (literally!). I love the taste and crunch of carrots grated in a salad or simmered in a tasty soup, like my Carrot Le

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