The Good Cooks Cookbook: Paleo Diet Lifestyle - It Just Tastes Better! Volume 2
109 pages
English

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The Good Cooks Cookbook: Paleo Diet Lifestyle - It Just Tastes Better! Volume 2

-

Obtenez un accès à la bibliothèque pour le consulter en ligne
En savoir plus
109 pages
English

Vous pourrez modifier la taille du texte de cet ouvrage

Description

You probably have heard of the benefits of the Paleo Diet, and maybe you’re dying to give it a go. But how? This book will teach you how to eat Paleo style. It comes with easy-to-do recipes that are not only delicious but will also speed up weight loss in a healthy way. Start your journey to a healthy you. Grab a copy of this cookbook today!

Sujets

Informations

Publié par
Date de parution 15 septembre 2017
Nombre de lectures 1
EAN13 9781541947603
Langue English

Informations légales : prix de location à la page 0,0012€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Exrait

The Good
Cooks


Cookbook


Paleo Diet Lifestyle


It Just Tastes Better!
Volume 2



www.CookingGenius.com
Copyright © 2017 by Cooking Genius
All rights reserved.
No part of this book may be reproduced or used in any way or form or by any means whether electronic or mechanical, this means that you cannot record or photocopy any material ideas or tips that are provided in this book
Published by Speedy Publishing LLC






RECIPE CONTENTS
What Is the Paleo Diet & What Are the Benefits of Eating Paleo Recipes . . . . . . . . . . 7
Pork Steak Seasoned With Pepper, Salt, Spices, Herbs Crushed With Cayenne Pepper . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Veal Roast With Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
T-Bone Steak . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Barbecue Beef Brisket . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Roast Beef Seasoned With Fresh Herbs And Spices . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Grilled T-Bone Steak . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Peppered Steak With Sweet Peppers And Green Beans . . . . . . . . . . . . . . . . . . . . . . . 22
Beef Stroganoff . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Grilled Duck Breast With Orange Relish . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Paleo Lchf Cake With Dark Chocolate Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Pork Chop With Basil Pesto, Cabbage And Bacon . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Dates Wrapped In Bacon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Tomato Bake Casserole With Zucchini And Potato And Sweet Onion . . . . . . . . . . . . 34
Cauliflower Rice With Parsley . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Fried Eggs And Sweet Potato Hash . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Shakshuka . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40



Spicy Sweet Potato Wedges . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Sweet Potato Fries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Stuffed Sweet Potatoes With Chorizo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Chorizo Stew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Homemade Sweet Potato And Apple Soup With Thyme . . . . . . . . . . . . . . . . . . . . . . 50
Sweet Potato Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Roasted Sweet Potatoes With Red Onions And Rosemary . . . . . . . . . . . . . . . . . . . . . 54
Roasted Sweet Potatoes Asia Style . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Sweet Potato Hash With Grilled Turkey . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Mexican Chicken Fajitas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Beef Fajitas With Green And Red Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Grilled Beef Shishkabobs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
Swedish Meatballs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
Guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
Mexican Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
Steak And Vegetable Shishkabobs With Cucumber Salad . . . . . . . . . . . . . . . . . . . . . 72
Chili With Scallions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
HomeMade Chicken And Vegetable Soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
Smoked Salmon Salad With Green Asparagus And Avocado . . . . . . . . . . . . . . . . . . 78



Stuffed Artichokes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
Eggplant Rolls With Cheese, Tomato And Basil . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
Sesame Teriyaki Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
Curry Chicken Rendang Cooked In Indian Style With Spicy Sauce And Chili . . . . . 86
French Beef Bourguignon (Beef Stew) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
Green Beans With Almonds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
Pear Poached With Rosemary And A Chocolate Sauce . . . . . . . . . . . . . . . . . . . . . . 92
Caponata With Artichoke And Pine Nuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
Bruschetta Caponata With Raisins And Pine Nuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
Rolled Veal Stuffed With Nuts, Ginger And Parsley . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Peperonata With Basil And Black Olives . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100
Roast Of Veal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 102
Barbecue Pork Kebabs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106



7


The paleo diet involves eating only foods that our ancestors would hunt or gather. It has become very popular in the past few years, and many people have achieved great results. However, in order to succeed with the diet, it’s important to strictly adhere to the rules.
How does the paleo diet work?
Tens of thousands of years ago, homo sapiens were muscular, athletic, and agile. Today, a large percentage of the population is overweight or obese. When humans discovered farming a few thousand years ago, it allowed the species to settle down, eat more food with less effort, and make societal and technological advancements. This was great for a number of reasons, but our bodies didn’t fully adjust to eating grains and sugar, which became a large part of the standard diet.
From the time of cavemen to today, there has clearly been a big change in the average human’s body weight and level of athleticism. This change was likely caused by the change in diet humans experienced upon discovering farming. The theory behind the paleo diet is that going back to how our ancestors ate is much better for the body than eating today’s standard diet.
The paleo diet eliminates grains, which our bodies have trouble processing. It also eliminates sugar, which causes a spike and crash in energy and quickly turns into fat. Fruits and vegetables are allowed on the diet, but processed and refined carbs are not. The drastic reduction of carb intake on the paleo diet might be a shack to the body at first, but humans are designed to function on much lower amounts of carbs than most people consume.
Fewer carbohydrates means less glucose and less energy going into your body. Without carbs, your body will perform a process called ketogenesis, which involves burning stored fat for energy. As your body burns more and more of its stored fat, your body fat percentage will decrease.
Most people find it unnecessary to count calories on the paleo diet, even if they’re trying to lose weight. Calories from fruits, vegetables, and protein-rich foods like meat and eggs are so filling that it’s difficult to overeat on the diet. Carbs only fill you up for a short period of time, but protein and healthy fats will keep you full for longer. They also provide your body with a steadier supply of energy, so you feel great and don’t experience a crash.
What foods are allowed on the paleo diet?
There are a wide variety of foods allowed on the diet. The main foods people eat on the paleo diet include:


What Is the Paleo Diet & What Are the Benefits of Eating Paleo Recipes



8


Grass-fed meats
Fowl
Fish
Eggs
Fruits and vegetables
Healthy oils (olive, coconut, avocado)
Nuts
Sweet potatoes and yams
All meals should focus on a protein source like chicken, steak, fish, or eggs, and they should include at least one vegetable. You can also include healthy fats like olive oil, almond butter, and nuts. However, fats are higher in calories, so they shouldn’t be the focus of every meal.
Avoid grains, starches, sugars, and processed foods. These are major staples in most people’s diets, so it might be difficult to give them up, but your body should adjust quickly.
Most people on the paleo diet avoid dairy because hunter-gatherers didn’t drink milk beyond infancy. Some people’s bodies have adapted to dairy intake over the years, but a large portion of the population is still lactose intolerant.
You should also avoid salt, legumes, and alcohol.
What are the benefits of the paleo diet?
The paleo diet is helpful for weight loss because it encourages your body to burn fat, and it reduces the amount of food you eat. It’s easier to eat a clean diet with paleo because you avoid the preservatives, additives, and chemicals in processed foods. In addition to helping with weight and fat loss, the paleo diet has several other benefits.
The diet is high in protein, so it can help you build muscle or achieve a leaner physique. You’ll also probably feel more energetic while on the paleo diet because you’re eating a variety of natural and healthy foods. The protein, vegetables, and healthy fats will help you feel more awake and alert without needing caffeine.
Eating paleo for at least a few weeks will help your body get rid of any built-up waste. If you previously ate a diet full of refined sugar, caffeine, trans fats, and MSG, switching to the paleo diet will give your body a chance to purge any junk. You’ll get plenty of antioxidants from fruit and fiber from vegetables, and this will have a detoxifying effect on your body.



9


The paleo diet also balances your blood glucose levels. When you eat lots of carbs or refined sugars, your blood glucose levels can spike and crash. The foods on the paleo diet help you avoid this problem. However, if you have diabetes or other blood sugar conditions, you should consult your doctor before you make any drastic changes to your diet.
Following the paleo diet could even lower your risk of disease. The paleo diet includes lots of antioxidants and anti-inflammatory foods. Inflammation is a major contributor to conditions like heart disease, cancer, arthritis, and Alzheimers. The more anti-inflammatory foods you eat, the lower your chances are of developing an illness. Poor nutrition also makes it harder for your body to fight off sicknesses, but eating the healthy foods in the paleo diet can strengthen your immune system.
After about a month on the paleo diet, you should start to notice your body looking and feeling better. Although the diet might be a big change from your normal meal plan, it can help you lose weight, build muscle, maintain your health, and feel energized. Once you adjust to the diet and find your favorite paleo recipes, you may completely lose the desire to eat sugar and carbohydrates.



10


Pork Steak Seasoned With Pepper, Salt, Spices, Herbs Crushed With Cayenne Pepper


servings: 4 - 8 oz | calories: 544


2 lbs. pork steak, preferably bone-in
1/4 cup soy sauce
cajun seasoning mix
black pepper
turmeric


Marinate pork steak in soy sauce in refrigerator at least :30 minutes before cooking, turning at least once.
Place steaks on a draining broiler pan sprayed with cooking spray and shake Tony Chachere’s Cajun Seasoning mix, black pepper, and a scant sprinkling of Turmeric on top side. It is recommended to use scant seasoning and adjust to taste. (Do not add salt as seasoning and soy sauce adds enough sodium!)
Place steaks under broiler for approximately :10, monitoring closely until meat loses pink and starts to crust. Turn steaks over and apply the same coating to the other side before returning to broiler for another :10, again closely monitoring for meat to brown and to develop a crusty edge.
Serve hot with complimentary sides such as rice pilaf or fried sweet potatoes.
Healthful Turmeric and cayenne in the Cajun seasoning add a kick to these pork steaks!


Ingredients


Directions








12


Veal Roast With Vegetables


servings: 8 | calories: 100


4 lbs boneless veal round roast
1⁄4 cup vegetable oil
1⁄4 cup lemon juice
1 tsp mustard
1⁄4 tsp ground nutmeg
1 garlic clove, minced
1 large green pepper, cut into strips
1⁄2 lb sliced mushrooms
1 large onion, sliced into rings
1 can chicken broth


Start by combining 1⁄4 cup of vegetable oil, 1⁄4 cup of lemon juice, a teaspoon of mustard, 1⁄4 teaspoon of ground nutmeg, and one minced garlic clove.
Brush the combination over a four pound boneless veal round roast.
Bake the roast on the rack of a roasting pan at 325 degrees for two hours.
Remove the rack, drain the fat, and place the roast back directly in the pan. Add one large green pepper, cut into strips. Also add 1⁄2 pound of sliced mushrooms and one large onion, sliced into rings.
Pour the remaining oil mixture and one can of undiluted chicken broth over the roast and vegetables. Bake an additional 30 minutes.
Serve with pan drippings and enjoy.
Veal is a tender alternative to beef, but still provides the same protein and added nutrients. Pair it with vegetables for added vitamins and nutritional value.


Ingredients


Directions








14


T-Bone Steak


servings: 1 | calories: 560


1 - 8 oz T-bone steak
4 tsps of garlic salt
4 tsps of steak seasoning
2 tsp sea salt
2 tsp of black pepper


Take steak out of fridge and set on cutting board on counter. Set aside and let meat set to room temperature.
While steak is setting, prepare your grill. About 5 minutes before grill is ready, season steak.
On first side evenly spread a coating of garlic salt, steak seasoning, sea salt, and black pepper.
Flip the steak and evenly coat the second side with remaining garlic salt, steak seasoning, sea salt, and black pepper.
When grill is ready, place steak directly onto grill.
Depending on desired doneness, cooking times vary.
- For Rare: Cook 2 minutes, flip, cook additional 2 minutes
- For Medium Rare: Cook 3 minutes, flip, cook additional 2 minutes
- For Medium: Cook 4 minutes, flip, cook additional 2 minutes
- For Well Done: Cook 5 minutes, flip, cook additional 3 minutes
After desired cook time, remove steak from grill.
Let steak sit for 3 minutes to absorb juices and flavor.
Serve & Enjoy!
An 8 ounce T-Bone Steak packs a punch of protein with 118 grams per serving. A great choice for a protein-packed, delicious dinner choice.


Ingredients


Directions








16


Barbecue Beef Brisket


servings: 6 | calories: 300


Sauce
1/2 cup water
1 1/2 cups ketchup
1/2 cup packed dark brown sugar
3 tbsps apple cider vinegar
1/4 cup finely chopped yellow onion
2 chipotles in adobo sauce, finely chopped
3 tbsps worcestershire sauce
3 tbsps apple cider vinegar
3/4 tsp freshly ground black pepper
1 teaspoon garlic powder
Brisket
1 tbsp chili powder
1/4 cup paprika
1 tbsp ground cumin
1 tbsp kosher salt
1 tbsp ground cumin
1 tsp garlic powder
1 tsp cayenne pepper
1 tsp freshly ground black pepper
1 tsp garlic powder
5 lbs beef brisket


Stir all ingredients for sauce in slow cooker. Next, combine all ingredients for brisket in medium bowl (excluding the brisket) and stir.
Cut brisket in half width-wise on cutting board. Coat evenly with spice rub and place both pieces into slow cooker. Cook on low for approximately 10 hours.
Once ready, remove all excess fat from brisket and discard. Return it to the slow cooker with BBQ sauce.
Beef is an excellent source of protein and is perfect for those seeking a hardy diet of protein rich food.


Ingredients


Directions